Читать книгу Step-by-step development of initial actions after a fast throw-off (TU 19) - Jörg Madinger - Страница 4

Course 1:

- and stand in front of the hurdle with both feet on the ground and the ball in their hands (face-to-face).

- Once the coach whistles, and start simultaneously, jump over the hurdle (A), and sidestep (facing each other) to the first cone while holding the ball above their head with both hands (B).

- Once they arrive at the cone, both players turn around and sprint forward (dribbling) to the second cone (C). The loser immediately does five quick jumping jacks. Then both players join the line for the next course on the respective other side (D).

- Each player must do three courses on each side.

Afterwards, course 2 begins:

- starts with a ball and runs through the coordination ladder (E); however, he must stick to the following rules:

→ Run through the coordination ladder as fast as possible, with two footsteps per interspace (left and right) (G), and move the handball around your hips in circles.

- Once arrives at the end of the coordination ladder, he sprints (dribbling) to the cone (F) and then jogs back at slow pace.

- Each player must do two courses.

Further instructions for the next courses:

- Jump through the coordination ladder while doing jumping jacks (H). When your arms meet in the air during the jump movement (J), take the ball in your other hand, etc.

- Sidestep through the coordination ladder with one double-contact per interspace (K) while continuously passing and receiving the ball to/from a teammate (L).