Intense athletics training for arms and legs (TU 11)
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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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