Parcour - 5 stations

- Palms are open, do not make fists (makes 3/100 seconds for a sprinter and can decide about gold / silver / bronze in athletics; in football it can be deciding if the ball hits the post or the goal - Running on the footpads, not on the whole foot - Loose, light-footed appearance, no trampling or stomping - The arms bent at the body alternate with the legs - not away from the body - Fast, short movements - Short contact with the ground - Build up the exercise twice - to reduce waiting times and possibly to explain individual ambiguities - Very important: Always comment on what is done well or what is wrong - Side steps forward / backward => In the lateral direction, the legs become parallel alternately separated and brought together, the arms swing in synch with the movement of the legs - cross-over => in the lateral direction to the left becomes the right leg passed in front of the left leg and placed in front of the left leg. Then the left leg is passed behind the right leg and placed in front of the right leg (etc.). If the left leg is brought forward, the hips and arms turn in the opposite direction (backwards) so that there is a curl between the shoulder and the pelvic axis. - Knee lever run => The right leg angled upwards in the maximum highest angular position. The left (angled) arm also goes up. The left leg is almost straight. The player stands on the ball of the foot. If the right ball of the foot touches the ground, the same sequence of movements follows with the left. The upper body is upright. Short contact with the ground, top speed. - Skipping => short, quick movements on the balls of the feet (not on the whole foot). The heels must not touch the floor, the legs / arms are angled and swing with the natural counter-movement (right arm / left foot). The upper body is bent forward. Short contact with the ground, top speed. - One-leg jumps => Serve the development of the impression force (increase of the maximum and explosive force with limited push-off time), i.e. the speed of the start. The player jumps forward from the right footpad and lands on the pad with the same foot. Brief contact with the ground with an explosive sprint. The left foot moves forward. - 4 bars, 4 rings, 10 cones, 12 hurdles