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Individual workout, second phase
20 jul, 07:54 0 kommentarer
Second phase 22-28 July :
4 weekly workouts of around 60 min.
Workout 1, second phase
- activation drills
- 15 min. normal speed running
- 15 pushups x2
- plank (1 min) x2
- sprint (15 meters) straight line x8
*find a 15 meter straight track, no slope. Mark with a stone or a rock start and finish line. Measure the distance with steps of around 1 meter each. Begin and cross the finishing line with maximum speed.
- sprint (15 meters) light upwards slope x8
* find a 15 meter light upward slope track.
- 15 min. normal speed running
- 15 pushups x2
- 10 squats x2
- 10 min. light jogging
- streching
Workout 2, second phase
Should be done day after the workout 1 (no rest between the days)
- activation drills
- 10 pushups x2
- 10 squats x2
- plank 1 min.
- 10 minutes normal speed running
- sprints (15 meters) light upwards slope x6
- sprints (15 meters) light downward slope x6
- 10 minutes normal speed running
- sprint (15 meters) medium upwards slope x6
- sprint (15 meters) straight line, no slope x6
- 10 min. light jogging
-20 pushups
- plank (45 sec.)
- streching
Workout 3, second phase
For this practice make sure you have at least one day rest from the last one. If you have done everything as instructed, you should now feel some muscle sourness and general body sensitivity, which is normal.
- activation drills
- 30 minutes of jogging
The important thing here is to overcome the mental barriers... get some music during the running and avoid changing speeds or stopping.
Conquer and overcome the pain by trusting yourself and your strength!
- streching and rest the next day
Workout 4, second phase
- activation drills
- 10 min. jogging
- plank 30 sec.
- plank 45 sec.
- side plank 30 sec. (Each side 30sec.)
- 12 pushups x3
- sprint (15 meters) medium upwards slope x7
- sprint (15 meters) medium downward slope x5
- sprint (15 meters) strong upwards slope x5
- sprint (15 meters) straight line, no slope x7
- 15 min. jogging
- 15 pushups x2
- 15 squats x2
- 15 squats x 2
- streching
Individual workout, first phase
14 jul, 17:35 0 kommentarer
We are aproaching the beginning of a new season and some preperations from you players, individually would be good.
When we begin our practices, sometimes in beginning of August, we will first focus on physical elements and general body conditioning.
It is important that you do not show up to the practices completely out of shape, so that we can have some head start.
First phase 15-21 July :
3 weekly workouts of around 60 min. Try and have one workout day and then one rest day.
Workout 1, first phase
- activation drills
- 15 min. light jogging
- 20 pushups
- 15 min. light jogging
- 20 pushups
- 15 min. light jogging
- streching
Workout 2, first phase
- activation drills
- 15 min. light jogging
- 20 pushups
- 15 squats
- 20 min. light jogging
- plank (45sec.) x2
- 15 min. light jogging
- 20 pushups
- 15 squats
- streching
Workout 3, first phase
- activation drills
- 15 min. light jogging
- 20 pushups
- 15 squats
- 20 min. light jogging
- 10 pushups x2
- 10 squats x2
- plank (45sec.) x2
- 15 min. light jogging
- 15 pushups x2
- 10 squats x3
- streching
You can do the workouts any time of the day, but I would recommend morning hours. Try and have a small snack before the workout and real breakfast afterwards.
If you are already working out yourself, that is great, but try to include the running exercises as well.
Practice time changed to 16:30
20 jun, 13:48 0 kommentarer
Today (20-Ju ) practice time is changed from 17:45 to 16:30.
The reason is that SBL woman's team is going to have a practice at 17:45.
Also, we will have a large group scrimmage games with rest of 08 and 09 as their coach can't make it today.
Im sorry for the short notice, and hope to see you all at the hall today.
Pracitice schedule this week
18 jun, 11:25 0 kommentarer
Hello everyone,
This week practice schedule :
Tis 18 Jun 19:15 - 20:30
Ons 19 Jun 17:30 - 19:00
Tor 20 Jun 17:45 - 20:00
* All practices are always added to our calendar, so please take time to answer if you are coming to the practices or not via Svenskalag
Upcoming week :
Next week open courts begin in Gothia during day time and we have the opportunity to book few practices if we want.
Think about it if you would like us to have some practices next week or just keep the open court during day time.
Sommaravslutning i Gothia arena!
9 jun, 10:44 0 kommentarer
Sommaravslutning i Gothia arena
* Ons 12 jun, 18:00-20:30
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