Series of shots with reflexive jumping power training (TU 3)
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Description:
This unit focuses on training the jumping power with handball-specific shooting exercises. After warm-up, a coordination run exercise, and a sprint contest, ball familiarization includes jumping and additional exercises with the ball. After the goalkeeper warm-up shooting, reaction time and jumping power are trained in two individual shooting exercises. A closing game completes this training unit.
The training unit consists of the following key exercises:
- Warm-up/Stretching (individual exercise: 10 minutes/total time: 10 minutes)
- Coordination run (10/20)
- Sprint contest (10/30)
- Ball familiarization (15/45)
- Goalkeeper warm-up shooting (10/55)
- Offense/Individual (10/65)
- Offense/Individual (15/80)
- Closing game (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 Nov 2015
ISBN: 978-3-95641-296-7
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:
- 4 hurdles
- 2 balance benches
- 2 small gym mats
- 10 cones
- upper parts of 2 vaulting boxes
- 1 balloon
TU 3-1 Warm-up/Stretching (10/10)
Course:
- The players independently crisscross the court with a handball. If two players meet, they do the following:
→ Exchange a high five with one hand
→ Shortly touch each other with the foot
→ Jump into the air and exchange a high five there
→ Jump into the air and bump into each other at chest level
→ Exchange handballs
- Upon the coach's whistle, two players exchange their handballs and keep running across the court afterwards.
- If the coach whistles twice, the players have to pass the ball to the wall, catch it again, and then keep running across the court.
All players do independent stretching exercises.
TU 3-2 Coordination run (10/20)
Setting:
- Position four hurdles (the first and third hurdle at maximum height, the second and fourth hurdle at minimum height), 10 cones, and the two balance benches (two or three to avoid a queue) as shown in the figure.
Course:
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- At the third (A) and fourth hurdle (B), the course is repeated.
- After jumping over the fourth hurdle,
- Afterwards,
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- At the end,
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