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Hamstring frekvens
14–99 år
Styrke
Sammendrag
Styrker hamstrings med fokus på hurtig og repetitiv aktivering.Øker stegfrekvens og kvalitet i sprintens første meter.Kombinerer kjernestabilitet og beinaktivitet på ustabilt underlag.
Læringsmål
Denne øvelsen brukes for å utvikle rask og effektiv hamstringsaktivering kombinert med kjernestabilitet, noe som bidrar til høyere stegfrekvens og bedre akselerasjon i sprint.
Utførelsestrinn
Plasser Bosu-ballen på bakken med ønsket side opp.Spilleren legger seg i ryggliggende posisjon med hælene på Bosu-ballen.Hoftene løftes slik at kroppen er stabil og strak.Spilleren trekker raskt én hæl mot setet.Bevegelsen byttes umiddelbart til motsatt ben.Bevegelsen utføres raskt og rytmisk.Øvelsen gjennomføres i avtalt antall repetisjoner eller tid.
Se etter dette
Aktiv og stabil kjerne.Rask og lett bevegelse i bena.Hoftene holdes stabile gjennom hele øvelsen.
Si dette til barna
«Stram kjernen.»«Jobb raskt med bena.»«Hold hofta oppe.»
Vanlige feil
Hoftene synker underveis.For treg frekvens i bevegelsen.Manglende kjernestabilitet.
ENKLERE
Utfør øvelsen på gulv uten Bosu-ball.Reduser tempoet i bevegelsen.Utfør færre repetisjoner per sett.
VANSKELIGERE
Øk tempoet og arbeid kontinuerlig.Utfør øvelsen på én fot om gangen.Legg inn tidskrav i stedet for repetisjoner.
Last ned PocketCoach gratis
Brukt av norske breddetrenere over hele landet.
