General training principles
Manifestations of light contact - basic training
Forms of endurance
Fighting and roughhousing games - indoor - program 1
Fighting and roughhousing games - indoor - program 2
Fighting and roughhousing games - indoor
Fighting and roughhousing games - outdoor - program 1
Fighting and roughhousing games - outdoor - program 2
Fighting and roughhousing games - outdoor
Strengthening exercises with the mini-band - program M1
Full body workout (material: mini-band)
Strengthening exercises with the mini-band - program M2
Full body workout (material: mini-band)
Strengthening exercises with the mini-band - program M3
Full body workout (material: mini-band)
Strengthening exercises with the mini-band - program M4
Full body workout (material: mini-band)
Strengthening exercises with the mini-band - program M5
Full body workout (material: mini-band)
Running style analysis I
Running style analysis II
Running training: key points
Light-Contact
Methodical tips for strength training in the fitness room
Methodological indications for light contact
Sample lessons: establishment/organization hall (strength general overview)
Pyramid training: short-long (100-300-500-800-500-500-300-100)
Load: 100m-300m-500m-800m-500m-300m-100m
Rests: 200-400m
Pyramid training: long (1000-1500-2500-1500-1000)
Load: 1000m-1500m-2500m-1500m-1000m
Rests: 300-400m
Pyramid training: long (800-1000-1200-1000-800)
Load: 800m-1000m-1200m-1000m-800m
Rests: 200-400m
Pyramid training: long (800-1000-1200-1200-1500-1200-1000-800)
Belastung: 800m-1000m-1200m-1500m-1200m-1000m-800m
Pause: 200-400m