Football/Soccer Session (Moderate): FYSISK TRENING 1/3
Profile Summary
| Name: | Markus Engen |
|---|---|
| City: | Fredrikstad |
| Country: | Norway |
| Membership: | Adult Member |
| Sport: | Football/Soccer |
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FT 1/3 (15 mins)
FYSISK TRENING 1/3.
Agility & utholdenhet.
45 sekunders runder. 15 sekunder hvile. Totalt to runder. Ferdig på 12 minutter effektiv trening.
Post 1
To spillere sår på et bein hver på en balansematte. Kaster en ball til hverandre. Bytt bein halvveis.
Post 2
Call-out reaction sprints. Bruk strikk (oransj eller blå). Spiller utenfor roper en farge, den andre spilleren spurter og prøver å touche fargen. Rolig og kontrollert bakover. Ny farge, spurt, recover. Bytt etter 23 sekunder.
Post 3
Burpees m/ push-up. Spentshopp - prøv å land så mykt som mulig, så ned i push-up.
Post 4
Fokus på eksplosivitet. Bruk medisinball. Småhopp side til side. Armene 90 grader ut med ballen. Roterer synkronisert med kroppen. Kast ballen på hopp fire og spurt motsatt vei (Spark fra). Shuffle bakover, sidelengs. Annehver gang.
Post 5
Bulgarsk utfall. Fokus på 90 grader på stambeinet og rett rygg.
Post 6
Bruk resistor rope. Fest ordentlig. Trener står så langt unna at strikken blir stram. Spiller spurte opp til kjegle en, shuffler bakover (med motstand), opp til kjegle tre, shuffler bakover (med motstand), før hn skal forsøke å ta igjen treneren opp til siste kjegle. Vær effektive og bytt etter 23 sekunder.