Kitabı oku: «Handball-specific endurance training with fast break movements (TU 8)», sayfa 2

TU 8-1 Warm-up/Stretching (10/10)

Course:

- Two players crisscross the court with a handball and easily pass the ball back and forth (short and long passes).

- At the same time, they try to steal the ball from another group. However, they have to keep passing their own ball and each player is only allowed to dribble twice. If they win another ball, they have to play passes with two balls at a time. The team who lost their ball does 10 quick jumping jacks and has to try to regain another ball afterwards.

- The players have to change their running moves constantly (forwards, backwards, sidesteps).

A player is only allowed to dribble the ball two times in a row. After that, he must pass the ball.

The players perform stretching exercises together.

TU 8-2 Coordination run (10/20)

Setting:

- Position cones (seven red and seven black cones), hurdles, hoops, and foam beams as shown in the figure.

Course:

- starts right in front of the hurdle. He jumps over the two hurdles with both legs (A), jumps through the hoops as shown in the figure (B), and immediately jumps over the next two hurdles with both legs.

- After landing, sprints to the side immediately and runs through the cone goal (C).

- Afterwards, does a slalom run through the foam beams moving sideways as fast as possible (D) while looking in the direction of the cones behind the foam beams (E). At the end of the foam beam course, he shortly sprints through the cone goal (F).

- Eventually, he runs a slalom around the ten cones in the center. The players have to switch between red (G) and black (H) and red (J) cones etc. They are not allowed to run around the same cone twice.

- After the 10th cone, directly starts the next round (K).

Overall course:

- Each player does the course twice at a moderate pace.

- Afterwards, he takes a short stretching break.

- Then the course is repeated two more times at maximum pace.