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trening szybkosci i zwinności w koszykówce
25-01-2014, 14:59
Post: #1
trening szybkosci i zwinności w koszykówce
Przykład treningu kształtowania szybkosci i zwinności w koszykówce:

pierwsze 2 tygodnie:

wt:

- skip A, 10m maksymalne tempo ruchu, wolny bieg - 3 serie
- trucht 5m + 5m skip A, trucht... - 3 serie
- skip A 5 m+ przyspieszenie 5-10m - 4 serie
- wieloskoki 20m - 3,4 serie
- wieloskok 10m + półwieloskok w szybszym tempie 10m 3-4 serie


czw:

- trucht 10m + przyspieszenie 10-15m - 5 serii
- odstawno dostawny na odcinku 5 m - 4 serie
- bieg zygzakiem z odległosci 2-3 od siebie pachołki, długość trasy10 m 5 serii
- bieg przód 5m + bieg tył 2m + bieg przód 5m 5 serii


kolejne 3 tygodnie:

teraz po kazdym cwiczeniu starasz sie zatrzymac jak najszybciej

wt:

- odbicie piłki od tablicy, zbiórka, oddajesz piłkę, obrót i bieg 10 m - 5 serii
- bieg zygzakiem z odległosci 2-3 od siebie pachołki, długość trasy10 m 5 serii
- pierwsze cwiczenie w linku: tyle ze robisz 4 długosci - 5 serii
http://www.youtube.com/watch?v=qqG6esdy6Ks
- odstawno- dostawny na odcinku 2-3 m w dwie strony - 4 serie

czw:

- bieg po kopercie 3mx2m - 4-5 serii
- bieg zygzakiem z odległosci 2-3 od siebie pachołki, długość trasy10 m 5 serii
- pierwsze cwiczenie w linku: tyle ze robisz 4 długosci - 5 serii
http://www.youtube.com/watch?v=qqG6esdy6Ks
- cwiczenie z linku 3-4 serie
http://www.youtube.com/watch?v=muCFPlpbfEI
- sprint na odcinku 25-30m 4-5 serii


kazde ćwiczenie robisz z maksymalną prędkością, nie znam twojego stanu wytrenowania wiec sugerują zaczać moze od mniejszej ilości serii oraz pierwszy tydzien wykonywać na 85-90% szybkosci

- trener przygotowania fizycznego w sporcie
- instruktor kulturystyki i sportów siłowych
- doradca dietetyczny i suplementacyjny w sporcie
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13-03-2014, 20:26
Post: #2
RE: trening szybkosci i zwinności w koszykówce
dobry trening ułożony przez Ciebie?

[Obrazek: aringsud9.jpg]
"Niebo jest boiskiem..."
[Obrazek: lakers16championspyrami.jpg]
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10-05-2017, 08:20
Post: #3
RE: trening szybkosci i zwinności w koszykówce
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19-06-2017, 09:40
Post: #4
RE: trening szybkosci i zwinności w koszykówce
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Post: #5
RE: trening szybkosci i zwinności w koszykówce
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RE: trening szybkosci i zwinności w koszykówce
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12-09-2017, 07:30 (Ten post był ostatnio modyfikowany: 12-09-2017 07:44 przez zianida.)
Post: #7
RE: trening szybkosci i zwinności w koszykówce
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