Warm up
For activation and sensitization, a 20-40 minute warm up before the first training is recommended.
5-10 minute jogging and running ABC with use of the arms
- skippings (with and without rope)
- high knee running
- heels up
- side steps
- cross steps running
- tip jumps
- step jumps
- short sprints
- and much more
5-10 minute stretching and stabilization program
- Stretching of muscle groups (thigh, lower leg, hips, trunk)
- Flexibility exercises: head, shoulder, trunk, hip rotation
- Strengthening of upper body and leg musculature
10-20 minute specific methodology
- rotational jumps
- specific jumps (Butterfly, Button, ...)
- entry of jump attempt
- landings
- rotation exercises
- rhythm exercises
- reach out movements
- balance exercises
- and much more
There are no limits to creativity in the warming-up.
As a training tool we recommend: jump rope, yogamat, small balls, ...
And do not forget your drinking bottle!