viteza si coordonare

8/10/2019 Viteza Si Coordonare

1/10

VITEZA SI COORDONARE

Physical 2019

Speed and coordination 10 minSpeed and coordinationRunning techniquesJumpsRunning speedEquipment : bars, conesRunning techniques ! sprint :Set " bars 20 inches apartPlayers run through the course 2 by 2#ollo$ing the trainer%s instructions :each

pass is #ollo$ed by a 10 yard sprint&nstructions #or the di##erent round :' one step bet$een bars : (ery quic)' 2 steps *R+ ! +- bet$een bars : (eryquic)' standing .umps bet$een bars' standing .umps $ith high )neechanging #oot each step' lateral run : 2 quic) step bet$een bars' hopping right #oot

' hopping le#t #ootPhysical 2001

Speed 10 minSpeedrunning speedEquipment: cones, decameterSpeed tests:Speed: /0 meters timedoing bac) and #orth speed: /10mtimedne attempt on each course3eeping trac) o# times to compare them

to pre(ious tests


2/10

Physical 2004Speed 10 minSpeedrunning speedestural speedEquipment: balls, conesSprinting and shooting:2 goals #ace to #ace *25 yards- $ith)eepers6 passes the ball to 7 and 7 passes the

ball to 66#ter their pass, 6 and 7 sprint torecei(e the ball #rom their teammate andshoot at the goal *+irst time shot-ne point #or the player $hom%s ballgets in the net #irst 6#ter the shot, 6goes to 7 and 7 goes to 68ariations:' passing in #ront o# onesel# andsprinting diagonally *diagram-' passing diagonally and sprinting

straight ahead

Physical 200/Speed 10 minSpeed

reacting to a sonorous signalRunning speedEquipment: cones, pinnies *2 colors-Sprint duel:Races per 2 players 5 and "'yardspaces bet$een lines 1, 2, and 4

6t the sonorous signal, both playerscomplete the #ollo$ing course*determined by 4 lines- as #ast aspossible:sprinting #rom 1 to 2 running bac)$ard

#rom 2 to 1 then sprinting up to the line41 point #or the team per duel $on 6duel at a time *no relay-8ariations:' start standing up' start sitting do$n

' start laying do$n


3/10

Physical 2012oordination 10 minoordinationSpeed agilityEquipment: cones, stic)s

oordination course:Starting e(ery 4 seconds, players runthrough the course *see diagram-respecting the #ollo$ing instructionsourse instructions:

6: running through stic)s $ithouttouching them7: 4;s hopping on right #oot 4;shopping on le#t #oot: running bac)$ard


4/10

Physical 2010Speed 10 minSpeedReaction speedEquipment: stic)s

Reaction speed:roups o# 2 players then 4 players@$o players are 4 yards a$ay #romeach other each holding a stic)

6t the signal, they release one%s stic)and catching teammate%s stic) be#ore it#allsSame game $ith 4 players8ariations:' at the sonorous signal *oA-' 8isual signal: at the start o# a

determined player and in the $ay hechose

Physical 201/oordination 10 minoordinationRunning techniques

6gilityJumpsRunning side$aysEquipment : noneRunning techniques :

@$o or three lines o# players onebehindanother@he trainer runs $ith the players andgi(es instructions to alternate therunning techniquesRunning techniques :' high )nees heel'butt touches'shu##le *#or$ards bac)$ards-'criss'cross *#or$ards bac)$ards-' running bac)$ards, #or$ards, and

bac)$ards, etc' hopping on right and le#t #eet *#or$ardbac)$ards-'roll'o(er #leion etension

' etc


5/10


6/10

Physical 201=Speed and coordination 10 minSpeed and coordinationSpeed agility8i(acitySpeedoordinationEquipment: noneSlalom races:roups o# ? or 5 players

@$o 8ariations *see diagram-:&n red: players .og slo$ly one a#ter onelea(ing a 2 or 4 yards space bet$eenthem6t the sonorous signal, the last player*E- slaloms as #ast as possible throughplayers and goes in #ront o# 66t the second signal, < does the sameetc&n blue: same principle as be#ore butplayers .og bac)$ard6t the #irst sonorous signal, 6 slalomsbac)$ard as #ast as possible through

players and goes behind E etc

Physical 200?Speed 10 minSpeedchanging speedEquipment: balls, cones, pinnies *2

colors-Race ' Relays:Ba)ing 2 teams ? yards spacesbet$een lines o# cones 6t the sonoroussignal, the #irst player o# each team getsthe ball placed on the second line andbrings it bac) to the #irst linethen they run to get the ball placed onthe third line and bring it bac) to thehands o# the net player@his player brings the ball bac) to thesecond line then comes bac) to get theball placed on the #irst line and brings itbac) to the third line@hey run bac) to gi(e the relay to thethird player tagging him in the hand, act6lternati(ely, players bring bac) orreplace the balls@he #irst team to #inish $ins a(e groups o# 2 playersEach player has a pennie placed on thebac) *hal# in the short-


7/10

Physical 2005Speed 10 minSpeedReaction speedRunning speedEquipment: conesElimination race:6ll the players are inside o# a 5'yarddiameter circleones are 10 yards a$ay around the

circle @here are 2 cones less than thereare players6t the sonorous signal, players run up toa cone and stop at the cone@he 2 players $ho are not at a cone areeliminatedStart again ta)ing a$ay 2 more cones,etc @he players remaining at the end$in


8/10

Physical 2011Speed 10 minSpeedrunning speedestural speedEquipment: balls, conesSprint and shot:2 goals are 25 yards a$ay #rom eachother >a(e 2 teams6 passes the ball through a small goal

*2 yards- then sprints to get it bac) andshoot in the opposite goal7 does the same at the other sidene point #or the player $hom%s ballgets in the goal #irst 6#ter the shot, 6goes behind blues and 7 behind reds8ariations:' shooting right #oot

' shooting le#t #oot

Physical 2012oordination 10 minoordinationSpeed agilityEquipment: cones, stic)s

oordination course:Starting e(ery 4 seconds, players runthrough the course *see diagram-respecting the #ollo$ing instructionsourse instructions:6: running through stic)s $ithouttouching them7: 4;s hopping on right #oot 4;shopping on le#t #oot: running bac)$ard


9/10

bet$eenbars then sprint up to the teammate' same running bac)$ard then sprint up

to the teammate


10/10

viteza si coordonare

Documents