Читать книгу Special Handball Practice 2 - Step-by-step training of successful offense strategies against the 6-0 defense system - Jörg Madinger - Страница 5

Basic course:

- Each player should run through the course 3 times in a row with an intensity of 60 to 80%.

- Afterwards, the players may take a short break before they do the course 3 more times in a row, but now with an intensity of 100% during the individual exercises.

Course:

- starts and runs through the coordination ladder with two footsteps per interspace (left and right foot) (A).

- At the end of the coordination ladder, sprints to the cone (B).

- stands on the small vaulting box with two feet (C), jumps off straight with two feet, dynamically runs to the right and around the cone (D), and finally sprints to the next cone (E).

- Afterwards, the players repeat the course at the next small vaulting box (F, G, and H), but now they should run to the left once they have landed (G).

- jumps with one foot (with the left foot in the example) to the left and to the right alternately using a line on the gym floor (1st course with his left foot, 2nd course with his right foot, 3rd course with both feet) (J).

- As soon as he has finished, lines up again and repeats the course (K).

- starts the same course a bit delayed; and so on.