Fitness

Athletic program 1

10-14

45 - 60 Min

Description

The athletic program includes various training goals, such as improving general and sport-specific athletics, promoting coordination and mobility, speed, responsiveness, and endurance and stability. Each training session is focused on specific skills: coordination and mobility, strength and stability, as well as speed and endurance.

Coaching ACCENTS

Focus on clean technique in all exercises, especially coordination and strength exercises.

Emphasize fast, precise movements to improve responsiveness and speed.

Provide individual feedback on posture and stability during plank and balance exercises

Playful elements to increase motivation and fun among younger athletes, such as competitions or relay races.

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VARIATIONS

Coordination ladder exercises: Different running patterns (sideways, backwards, on one leg).

Reaction games: Variations through the use of reaction balls or stop games on acoustic signals.

Body weight exercises: Vary by doing the number of repetitions or adding resistance.

Sprint training: Different distances (10-20 m) and types of obstacles (hurdles or slalom).

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MAKE EASIER

Reduce repetitions when doing body weight exercises (e.g. squats or push-ups).

Use of easier coordination exercises (e.g. slow pace or simpler patterns in the coordination ladder).

Longer breaks in interval training.

Use of simple response signals (e.g. optical instead of acoustic).

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Increase difficulty

Use of unstable surfaces during stability exercises (balance pad).
More repetitions or longer holding times for bodyweight exercises (e.g. longer plank exercises).
Shorter breaks during interval training (e.g. 20 seconds sprint, only 30 seconds break).
More intensive sprints with more complex obstacles.

MEDIA

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