Series of shots with reflexive jumping power training (TU 3)

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

Cone

Offense player

Defense player

Small gym mat

Large vaulting box

Balance bench

Ball box

Balloon

Hurdle

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:

- starts, crawls under the first hurdle (A), stands up immediately, and jumps over the second hurdle with both legs (B).

- At the third (A) and fourth hurdle (B), the course is repeated.

- After jumping over the fourth hurdle, runs towards the backmost cone at a higher pace (C).

- Afterwards, does a slalom run around the cones as shown in the figure (forward movement straight ahead (D), sidesteps to the right (E)) and finally runs towards the backmost cone at a higher pace (F).

- chooses a balance bench, lies down on it face-down, and pulls himself to the other side using his arms only (lift feet) (G).

- At the end, lines up for the next round again (H).

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