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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

      

Cone

      

Offense player

      

Defense player

      

Large safety mat

      

Foam noodles (foam beams)

      

Balance bench

      

Parallel bars

      

Roller board

      

Basketball

       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:

      -

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

      → If

scores right away, he fetches his own ball (B), passes it to

(C), and lines up again.

      → If

does 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

has shot at the basket,

steps 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

(E),

is disqualified.

      →

still fetches his ball however and passes it to

.

      →

quickly fetches the ball after shooting at the basket (E), passes it to

, 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:

      - The players

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