Long runs with weights or longer stairruns
- Age U14 - U19
- Training Set Main point
Setup
Long runs with weights: Weights are attached to the players. These can be attached to the shoulders or ankles, for example. Another option is to run with dumbbells, whereby weights that can be attached to the wrists with Velcro are preferable, as they do not affect the natural hand or arm posture when running. Stair runs: The players are positioned one behind the other or next to each other in front of a staircase.
Procedure
Exercise 1 - Long runs with weights: The players run with the weights at submaximal pace (75-90%) on a flat track. Exercise: 10 x 3 min Recovery: 2 min Exercise 2 - Longer flights of stairs - The players run up the stairs one behind the other or side by side (depending on the width of the stairs). Different running styles (normal running, two-leg jumps, one-leg jumps, skippings, etc.) can be performed for each round. Load: 20 x 15 levels Recovery: 30 sec
Tip
- Long runs with weights - palms are open, do not make fists. When running, roll over the heel on the footpad. Loose, light-footed demeanor, no trampling or stamping. The arms bent on the body move alternately with the legs. - Longer flights of stairs - Walking the stairs puts extreme stress on the extensor muscles, the glutes and the muscles of the back of the thighs. Since this type of strength training puts a lot of strain on the heart (heart rate rises quickly), this training achieves good cardiac load adjustments. When going up the stairs, you only walk on the footpads. The heels do not touch the steps.
Training attributes
Condition
- Condition
- Strength training
Training Organization
- Age
- U14 - U19
- Duration
- 45 min
- Training Set
- Main point
- Form of Training
- Individual training Group training Team training
- Exercise level
- Easy Intermediate Difficult