Читать книгу Handball-specific endurance training with fast break movements (TU 8) - Jörg Madinger - Страница 4

Setting:

- Position cones (seven red and seven black cones), hurdles, hoops, and foam beams as shown in the figure.

Course:

- starts right in front of the hurdle. He jumps over the two hurdles with both legs (A), jumps through the hoops as shown in the figure (B), and immediately jumps over the next two hurdles with both legs.

- After landing, sprints to the side immediately and runs through the cone goal (C).

- Afterwards, does a slalom run through the foam beams moving sideways as fast as possible (D) while looking in the direction of the cones behind the foam beams (E). At the end of the foam beam course, he shortly sprints through the cone goal (F).

- Eventually, he runs a slalom around the ten cones in the center. The players have to switch between red (G) and black (H) and red (J) cones etc. They are not allowed to run around the same cone twice.

- After the 10th cone, directly starts the next round (K).

Overall course: