Intense athletics training for arms and legs (TU 11)

Intense athletics training for arms and legs (TU 11)

Description:

This intense training unit focuses on athletics training. After warm-up including a game with high running intensity and a coordination run exercise, an athletics course is done. An additional jumping and strength exercise for the arms and a running exercise complete this training unit.

My thanks go to Jannik and Marius for their enthusiastic support.

The training unit consists of the following key exercises:

- Warm-up/Stretching (individual exercise: 10 minutes/total time: 10 minutes)

- Short game (15/25)

- Coordination run (10/35)

- Athletics course (30/65)

- Athletics training (15/80)

- Running exercise (10/90)

Total training time: 90 minutes

Difficulty level:

Top level (competitive area)

Publishing information

1st English edition released on 09 Aug 2017

German original edition released on 23 Mai 2016

ISBN: 978-3-95641-302-5

Published by DV Concept

Editors, design, and layout: Jörg Madinger, Elke Lackner

Proofreading and English translation: Nina-Maria Nahlenz

This publication is listed in the catalogue of the German National Library. Please refer to http://dnb.de for bibliographic data.

The work and its components are protected by copyright. No reprinting, photomechanical reproduction, storing or processing in electronic systems without the publisher's written permission.

Key

Equipment required:

- 3-4 basketball baskets

- 6-8 basketballs if available (otherwise handballs)

- 8 foam beams

- parallel bars

- 2 roller boards

- 2 large safety mats

- 5 balance benches

- timer

- whistle

TU 11-1 Warm-up/Stretching (10/10)

Course:

- Make two groups.

- Each team is assigned a leader. The leader runs ahead and shows exercises which the other players must copy.

- Upon the coach's whistle, the next player becomes the leader and shows exercises.

- The players perform stretching exercises together.

TU 11-2 Short game (15/25)

Setting:

- Four players each stand under a basketball basket with two basketballs.

- Define a throw-off (penalty) line for each basketball basket.

Course:

-

→ If

→ If

- As soon as

→ If he does not score right away either, he may also fetch his ball and try to shoot at the basket.

→ If

→

→

- The course is repeated until only two players are left (G).

- Now, a scoring player (H and J) fetches his ball quickly, runs towards the throw-off line immediately and shoots at the basket again (K), until one of the two players scores before the other one. The player who scores first gets a point and the course starts over.

Idea of the game:

- The players always play 2-on-2 against each other.

- If the player shooting second (

- Afterwards,

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