Assuming that you are already doing targeted endurance training and the most important strength gymnastic exercises, the focus here is on storing and releasing the energy that you are capable of producing as efficiently as possible. You can learn this by doing simple jumping exercises and thus improve your body’s flexibility.
Assuming that you are already doing targeted endurance training and the most important strength gymnastic exercises, the focus here is on storing and releasing the energy that you are capable of producing as efficiently as possible. You can learn this by doing simple jumping exercises and thus improve your body’s flexibility. The more flexible and efficient you become, the less you will need to exert yourself in your sport. Or in other words: you'll be able to achieve more because less energy is wasted.
Spend around 5 to 10 minutes maximum on this. If possible, do 1 to 3 sets of the 6 exercises before or after your training. Complete each of the single exercises within 20-30 seconds.
Hip rotation
Objective: Increase flexibility and the isolated movement of the shoulders and hips.
Technique: Rotate your hips to the right and left at a 45-degree angle. Keep your shoulders stable and in each case rotate your arms in the opposite direction.
Focus: Total body rotation
Sideways jumps
Objective: Create flexibility and speed in the lower body.
Technique: Jump with both legs as fast as possible over the towel.
Focus: Speed jumps
One leg jumps
Objective: Increase energy and dynamism in the hips and legs
Technique: By energetically using your arms, jump up from a deep one-legged squat and change legs so that the rear leg is now in front. After landing, stabilize this position for 2 seconds before doing the next jump.
Focus: Explosive power in the hips and legs
Split Jump
Ziel: Steigerung der Energie und Dynamik in den Hüften und Beinen.
Ausführung: Spring aus der tiefen einbeinigen Hocke mit dynamischem Armeinsatz in die Höhe, wechsle in der Luft die Beinposition, so dass das hintere Bein nun vorne steht. Stabilisiere die Position nach der Landung während 2 Sekunden, ehe der nächste Sprung folgt.
Fokus: Explosivität in den Hüften und Beinen
Side jumps
Objective: Develop dynamic lateral strength
Technique: Jump from the one-legged squat in a high arc onto the other leg. Hold this position for 3 seconds and then jump back again.
Focus: High side jumps
Racing dive
Objective: Build dynamism and total body stability
Technique: Move your legs back and forth like pistons, fully stretching the rear leg each time
Focus: Perfect posture
Those wanting to participate in an endurance event such as a running event, a cycle race, or a cross-country race in the winter not only need to build up their endurance during preparation, but also their strength.
The closer the competition, the greater the nervousness. Instead of following a tried and tested preparation plan, many take risks by experimenting or try to make up lost ground. While this may perhaps have positive effects mentally, you will find you pay for it during the race.
The human being is not a machine - which is precisely why you should interrupt your training rhythm once a year and allow this time to take effect. You will see what a positive impact it has! However, don’t just try to take a break when your body starts signalling an injury, but plan your break deliberately.