Jörg Madinger - Intense athletics training for arms and legs (TU 11)

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This intense training unit focuses on athletics training. After warm-up including a game with high running intensity and a coordination run exercise, an athletics course is done. An additional jumping and strength exercise for the arms and a running exercise complete this training unit.
The training unit consists of the following key exercises:
– Warm-up/Stretching (individual exercise: 10 minutes/total time: 10 minutes)
– Short game (15/25)
– Coordination run (10/35)
– Athletics course (30/65)
– Athletics training (15/80)
– Running exercise (10/90)
Total training time: 90 minutes
Difficulty level: Top level (competitive area)

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Intense athletics training for arms and legs (TU 11)

Description:

This intense training unit focuses on athletics training. After warm-up including a game with high running intensity and a coordination run exercise, an athletics course is done. An additional jumping and strength exercise for the arms and a running exercise complete this training unit.

My thanks go to Jannik and Marius for their enthusiastic support.

The training unit consists of the following key exercises:

- Warm-up/Stretching (individual exercise: 10 minutes/total time: 10 minutes)

- Short game (15/25)

- Coordination run (10/35)

- Athletics course (30/65)

- Athletics training (15/80)

- Running exercise (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 Mai 2016

ISBN: 978-3-95641-302-5

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

картинка 1Cone

Intense athletics training for arms and legs TU 11 - изображение 2Offense player

Intense athletics training for arms and legs TU 11 - изображение 3Defense player

Intense athletics training for arms and legs TU 11 - изображение 4Large safety mat

Intense athletics training for arms and legs TU 11 - изображение 5Foam noodles (foam beams)

Intense athletics training for arms and legs TU 11 - изображение 6Balance bench

Intense athletics training for arms and legs TU 11 - изображение 7Parallel bars

Intense athletics training for arms and legs TU 11 - изображение 8Roller board

картинка 9Basketball

Equipment required:

- 3-4 basketball baskets

- 6-8 basketballs if available (otherwise handballs)

- 8 foam beams

- parallel bars

- 2 roller boards

- 2 large safety mats

- 5 balance benches

- timer

- whistle

TU 11-1 Warm-up/Stretching (10/10)

Course:

- Make two groups.

- Each team is assigned a leader. The leader runs ahead and shows exercises which the other players must copy.

- Upon the coach's whistle, the next player becomes the leader and shows exercises.

- The players perform stretching exercises together.

TU 11-2 Short game (15/25)

Setting:

- Four players each stand under a basketball basket with two basketballs.

- Define a throw-off (penalty) line for each basketball basket.

The game is very exhausting as the players have to move permanently Course - фото 10The game is very exhausting, as the players have to move permanently.

Course starts the course and shoots at the basket from the throwoff line - фото 11

Course:

- картинка 12starts the course and shoots at the basket from the throw-off line (A).

→ If картинка 13scores right away, he fetches his own ball (B), passes it to картинка 14(C), and lines up again.

→ If картинка 15does not score right away (H), he may fetch his ball and try again (J). While doing this, he is allowed to freely change his position.

- As soon as картинка 16has shot at the basket, картинка 17steps forward and immediately makes a shot at the basket as well (E).

→ If he does not score right away either, he may also fetch his ball and try to shoot at the basket.

→ If картинка 18manages to score before картинка 19(E), картинка 20is disqualified.

картинка 21still fetches his ball however and passes it to картинка 22.

картинка 23quickly fetches the ball after shooting at the basket (E), passes it to картинка 24, and lines up again (F).

- The course is repeated until only two players are left (G).

- Now, a scoring player (H and J) fetches his ball quickly, runs towards the throw-off line immediately and shoots at the basket again (K), until one of the two players scores before the other one. The player who scores first gets a point and the course starts over.

Idea of the game:

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