Football/Soccer Session (Moderate): Treening, 12.04.2021
Profile Summary
| Name: | Martti Pent |
|---|---|
| City: | Jüri |
| Country: | Estonia |
| Membership: | Adult Member |
| Sport: | Football/Soccer |
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Agility (10 mins)
Organisatsioon:
Spurdid: 8 jooksu, 4 spurti jooksed keskele, selgees tagasi ja kiirendus ümber välimise markeri kaugema markeri suunas. 4 jooksu teed teises suunas. Iga jooksu vahel paus max 45 sekundit. Anna endast maksimum!
Markerite vahed 5m
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Reageerimine pallikaotusele (10 mins)
Organisatsioon:
Kordamööda lepite kokku, kes ründab, kes kaitseb. Alustate üksteisele söötmist ühe puutega. Kelle kord on rünnata, teeb ühel hetkel rünnaku ühe värava suunas (võib ka petteid teha) ja peab triblama väravate vahelt läbi. Kaitsja peab reageerima ning takistama ründajat väravat rünnata. Kokku teete 20 rünnakut (10x kaitsed, 10x ründad). Mäng on punktide peale! Kaotaja peab käpuli peaga palli ühest väravast teise vedama :)
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Rünnak/kaitse (15 mins)
Organisatsioon:
Rünnakute lõpetamine. Üks söödab ja liigub kohe pressi, proovi vastast suunata, jälgi halba puudet ja proovi pall endale võita. Ründaja peab triblama läbi ühe värava. Kui kaitse võidab palli, siis peab triblama palliga ründaja väravasse.
Harjutust sooritate kuni 10 punktini. Võidab see, kes saab esimesena 10 väravat täis. Kaotaja koristab väljaku üles ja paneb asjad ühte nurka kokku (karukõndi kasutades) :)
Kui jääb aega üle, mängite lõdvestuseks Kuningat
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VV harjutus I (10 mins)
Organisatsioon:
Üks VV liigub kiired jalad üle markerite, teine lööb palli talle kätte. Pall tuleb püüda! Siis viskad tagasi ja liigud samamoodi teisele poole.
Mõlemad VV teevad harjutust 15x.
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VV harjutus II (10 mins)
Organisatsioon:
Üks VV alustab ja jookseb ümber ühe koonuse, teeb kiired jalad ümber koonuse (nägu alati platsi poole) ja liigub kiirelt oma kohale tagasi, teine VV lööb palli väravale. Palli tuleb püüda!
Harjutust sooritad vasakule 5x ja paremale 5x, siis vahetate ülesandeid.
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VV mäng (10 mins)
Organisatsioon:
Omavaheline võistlus.
Üks VV seisab joonel, seljaga lööja poole. Lööja hakkab lööma, aga enne lööki hõikab PÜÜA. Seljaga olev VV peab pöörama ja üritama palli tõrjuda. Harjutust sooritate kordamööda! Kaotab see, kes saab esimesena 5 miinust täis. Iga lastud värav =1 miinus.
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Warm Up (10 mins)
Organisatsioon:
Teete väikese värava, laius 2m. Mõlemal pool väravat ja keskel tuleb sooritada tegevusi:
1. Kahe puutega sööt 15x
2. Ühe puutega sööta 15x
3. Õhust ühe puutega söödud (paariline viskab) 15x
4. Õhust 2 puutega söödud (paariline viskab kergeid palle) 15x
Üks teeb 15x ära, siis toimub vahetus, kui mõlemal ühe harjutuse kordused tehtud, liigute edasi järgmise harjutuse juurde.
5. Mobilty ja aktivatsiooni harjutused+jõud.
6. Kiirendused 70%, 80% ja 2x 90%