VIAD-Test
5-7x 1000m
Verhoog met ongeveer 0,3-0,5km/uur
1 minuut rust tussendoor, hartslag noteren van maximum en herstel (5 sec ervoor).
Vul de grafiek in.
Training (=anaeroob lactische capaciteit)
2x (8x300m)
3 minuut rust per serie, 1 minuut rust per herhaling
Hartslag 101-105% van de AD
Snelheid 80-85%
Cooling-down
5-10 minuten uitlopen
2. T-test + training
Warming-up
- 3 rondjes rond de zaal
2x15m Hakken-billen
2x15m Tripplings
2x15m Uitpendelen
2x10m Speedladder (zijwaarts en achteruit)
2x30m Steigerung
Terugwandelen
Training
Stap 1: Bal trappen naar fysio
Stap 2: Speedladder met loop ABC oefening
, Stap 3: Zoals T-test van links naar rechts, op eind een schot naar het doel
Stap 4: vanuit midden achteruit naar startpunt rennen
CIRCUIT 5X HERHALEN MET 2 MINUTEN HERSTEL
Training
3-4x 10-15hh
3x15 Walking lunge
3x15 Hinken op de plaats
3x15 Box jump met 2 benen
3x15 Hinken horizontaal
3x15 Walking lunge met sprinthouding
1-2 minuten rust (actief)
Moeilijker? Richting veranderen, op commando/fluit.
Cooling-down
5-10 minuten wandelen/fietsen
4. Circuittraining aeroob uithoudingsvermogen
Warming-up
5 min warmlopen rond de zaal
5 min loop ABC oefeningen
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