Warm Up: 

5 Hüftübungen am Kabelzug                                                               1                                                                  je 10

Beinschaukeln                                                                                      1                                                                  je 5

Sumo Kniebeuge                                                                                  1                                                                  je 5

Gekreuzter Ausfallschritt                                                                     1                                                                  je 5

Handlauf                                                                                              1                                                                      5

Marschieren – zur Seite                                                                       2                                                                  je 10 Schritte

Hopserlauf – zur Seite                                                                          3                                                                  je 10 Schritte

Brustpass – Einbeinig                                                                          2                                                                  je 10

Überkopfpass Einbeinig                                                                       2                                                                  je 10

Paralleler Rotationwurf – Kniestand                                                    2                                                                  je 10

Rotationswurf im 90 Grad Winkel Einbeinig                                      2                                                                  je 10

Block 1

Block 2

Block 3

Block 4

Intervall – Block

Training 2 als PDF

Warm Up:

Fußkreisen                                                                                                                                1                                         je 10

Innenrotation der Hüfte in Seitlage mit Rotation                                                            1                                         je 10

Stufenweise Beckenheben                                                                                                     1                                         je 10

Rumpfdrehung zur Seite – stehend                                                                                     2                              je 4×3 Atemzüge

Rotation der BWS im Vierfüßlerstand – 1 Bein abgespreizt                                          1                                         je 4

Standwage mit Gummiband                                                                                                 1                                         je 5

Knieumarmen                                                                                                                          1                                         je 5

Ausfallschritt rückwärts – Ellbogen zum Fuß mit Oberkörperrotation                      1                                         je 5

Ausfallschritt zur Seite                                                                                                           1                                         je 5

Marschieren – Linear                                                                                                             2                                 je 10 Schritte

Hopserlauf – Liner                                                                                                                  3                                 je 10 Schritte

Linearer Hürdensprung mit doppeltem Bodenkontakt und stabilisieren                   3                                         je 6

Wechselsprung zur Seite – schnell mit stabilisieren                                                         3                                         je 6

Block 1

Block 2

Block 3

Block 4

Intervall – Block

Schnellkraft 1

Warm Up:

Wandlauf                                                                                                                                  1                                         je 10

Atmen in Bauchlage Physioball                                                                                               2                                         je 10

Innenrotation der Hüfte in Seitlage mit Abduktion                                                                 1                                         je 10

Dehnung Quad/Hüft in Seitlage mit Rot                                                                                  2                             je 4×3 Atemzüge

Rotation der BWS im Vierfüßlerstand – 1 Bein nach hinten gestreckt                                    1                                         je 4

Beinschuakel                                                                                                                           1                                         je 5

Sumo-Kniebeuge                                                                                                                     1                                         je 5

Gekreuzter Ausfallschritt                                                                                                          1                                         je 5

Handlauf                                                                                                                                   1                                         je 5

Marschieren zur Seite                                                                                                              2                                         je 10 Schritte

Hopserlauf zur Seite                                                                                                                 3                                         je 10 Schritte

Brustpass – Lunge                                                                                                                     3                                         je 6

Überkopfpass – Lunge                                                                                                              3                                         je 6

Paraleller Rotationswurf – Lunge                                                                                        2                                je 10

Block 1

Block 2

Block 3

Block 4

Intervall – Block

Warm Up:

Standwaage mit Gummiband                                                                                               1                                         je 5

Beinschuakel                                                                                                                            1                                         je 10

Knieumarmen                                                                                                                          1                                         je 10

Ausfallschritt zur Seite                                                                                                           1                             je 4×3 Atemzüge

Ausfallschritt Rückwärts – Ellbogen zum SPG mit Rot                                                  1                                         je 4

Hopserlauf mit Auro der Hüfte                                                                                            3                                         je 10 Schritte

Hürdensprung zur Seite mit doppeltem Bodenkkontakt und Stab                              2                                         je 6

Strecksprung ohne ausholen                                                                                                3                                         4

Ausfallschritt vorwärts mit Brustpass                                                                                2                                         je 5

Paraleller Rotationswurf – stehend                                                                                     2                                         je 10

Paraleller Rotationswurf 90 Grad stehend                                                                        2                                         je 10

Block 1

Block 2

Block 3

Druck/Zug mit Rumpfrotation

90 – 90 Dehnung mit Armfegen

Block 4

Intervall – Block