{"id":515,"date":"2019-12-08T21:01:55","date_gmt":"2019-12-08T21:01:55","guid":{"rendered":"https:\/\/godhaandbold.dk\/?page_id=515"},"modified":"2020-01-01T15:49:46","modified_gmt":"2020-01-01T15:49:46","slug":"springtraening","status":"publish","type":"page","link":"https:\/\/godhaandbold.dk\/?page_id=515","title":{"rendered":"Springtr\u00e6ning"},"content":{"rendered":"\n<p>En r\u00e6kke gode \u00f8velser til at tr\u00e6ne b\u00e5de det tekniske samt sp\u00e6ndstigheden i et godt spring.<\/p>\n\n\n\n<p>Husk at lave en stille og rolig progression der er tilpasset spillernes tr\u00e6ningstilstand, alder, niveau og samlede tr\u00e6ningsm\u00e6ngde.<\/p>\n\n\n\n<p>Put et par af \u00f8velserne ind i opvarmningen og ellers husk et stort fokus p\u00e5 kn\u00e6stabilitet og kvaliteten fremfor kvantiteten.<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"840\" height=\"473\" src=\"https:\/\/www.youtube.com\/embed\/nTHz4F3ol2w?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=da-DK&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"840\" height=\"473\" src=\"https:\/\/www.youtube.com\/embed\/loyjFkstH_s?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=da-DK&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p>&#8230;..<\/p>\n\n\n\n<p><strong>\u00d8velse 1 &#8211; Depth Jumps&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;                4 set af 8 rep<\/strong><\/p>\n\n\n\n<p class=\"has-small-font-size\">St\u00e5 p\u00e5 en kasse (b\u00e6nkh\u00f8jde) og tr\u00e6d ud fra den. S\u00c5 SNART du r\u00f8rer jorden eksploderer du op med maksimal kraft. Kan med fordel g\u00f8res foran en basketkurv eller lignende, og s\u00e5 pr\u00f8ve at komme s\u00e5 h\u00f8jt som muligt<\/p>\n\n\n\n<p><strong>\u00d8velse 2 &#8211; Side to Side Box Jumps&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;      4 set af 8 rep<\/strong><\/p>\n\n\n\n<p class=\"has-small-font-size\">Brug en stepb\u00e6nk eller lignende p\u00e5 ca. 30 cm og hop med samlede ben frem og tilbage over den. Hvert spring t\u00e6ller som en rep.<\/p>\n\n\n\n<p><strong>\u00d8velse 3 &#8211; Weighted Explosions&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;    &nbsp;3 set af 8 rep<\/strong><\/p>\n\n\n\n<p class=\"has-small-font-size\">Hold en h\u00e5ndv\u00e6gt i hver h\u00e5nd og b\u00f8j ned til squat-position. Tr\u00e6k v\u00e6gten opad samtidig med at du s\u00e6tter maksimalt af. Land s\u00e5 bl\u00f8dt som muligt og gentag umiddelbart efter. Udf\u00f8res bedst p\u00e5 bl\u00f8dt underlag. H\u00e5ndv\u00e6gt mellem 7-20 er normalt tilstr\u00e6kkeligt. Husk at stoppe \u00f8velsen n\u00e5r\/hvis intensiteten falder og hold pause til n\u00e6ste set.<\/p>\n\n\n\n<p><strong>\u00d8velse 4 &#8211; Medicine Ball Approaches&nbsp;&nbsp;           4 set af 6-8<\/strong><\/p>\n\n\n\n<p class=\"has-small-font-size\">Brug en medicinbold og lav et till\u00f8b som til et samlet afs\u00e6t. Overdriv op og nedbev\u00e6gelsen med bolden i h\u00e6nderne og lav maksimalt afs\u00e6t. Lav hver gentagelse med fuldt fokus p\u00e5 maksimal ydeevne. Husk at stoppe \u00f8velsen n\u00e5r\/hvis intensiteten falder og hold pause til n\u00e6ste set.<\/p>\n\n\n\n<p><strong>\u00d8velse 5 &#8211; Zig Zags&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;                    3 set af 10-15<\/strong><\/p>\n\n\n\n<p class=\"has-small-font-size\">St\u00e5 p\u00e5 den ene side af en linje. Hold f\u00f8dderne presset sammen mens du bev\u00e6ger dig fra side til side over linjen. Frem og tilbage er \u00e9n rep. Det g\u00e6lder om at k\u00f8re s\u00e5 hurtigt som muligt. Hvis farten g\u00e5r ned, s\u00e5 begr\u00e6ns antallet af rep. Bagefter st\u00e5r du foran linjen og k\u00f8rer frem og tilbage.<\/p>\n\n\n\n<p><strong>\u00d8velse 6 &#8211; Rim Jumps&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;                   4 set af 6-10 spring<\/strong><\/p>\n\n\n\n<p class=\"has-small-font-size\">Kan udf\u00f8res med \u00e9n eller to f\u00f8dder. Det anbefales at lave mindst et eller to set med kun \u00e9n fod. Det vil f\u00f8les ubalanceret og svagt i starten, men vil hurtigt give stor stabilitet. St\u00e5 under en basket kurv eller lignende og r\u00e6k h\u00e5nden lige op mod m\u00e5let. Hop s\u00e5 h\u00f8jt som muligt og pr\u00f8v at n\u00e5 kurven eller et punkt h\u00f8jere end det. S\u00c5 SNART du r\u00f8rer jorden s\u00e6tter du eksplosivt af igen og fors\u00f8ger at n\u00e5 samme punkt. Pr\u00f8v for hvert spring at n\u00e5 h\u00f8jere end det sidste. Hvert spring skal v\u00e6re maksimalt. Husk at stoppe \u00f8velsen n\u00e5r\/hvis intensiteten falder og hold pause til n\u00e6ste set. <\/p>\n\n\n\n<p><strong>\u00d8velse 7 &#8211; Climax Jumps&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;             2 set af 6 spring<\/strong><\/p>\n\n\n\n<p class=\"has-small-font-size\">Find et punkt, som du ikke kan n\u00e5 med din nuv\u00e6rende springh\u00f8jde. St\u00e5ende (uden till\u00f8b) s\u00e6ttes der maksimalt af, i et fors\u00f8g p\u00e5 at n\u00e5 punktet alligevel. Land og hold en kort pause inden n\u00e6ste spring. Det er ikke en plyometrisk \u00f8velse. HUSK maksimalt 6 spring \u2013 ikke flere.<\/p>\n\n\n\n<p><strong>\u00d8velse 8 &#8211; Heel to toe mini explosions&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;3 set af 6 rep<\/strong><\/p>\n\n\n\n<p class=\"has-small-font-size\">Tag et drop-step, som skulle du til at s\u00e6tte af, og s\u00e5 snart h\u00e6len rammer, lader du l\u00e6ggen eksplodere, s\u00e5 du ender oppe p\u00e5 t\u00e5. Undg\u00e5 at hoppe, men pr\u00f8v at maksimere kraften i l\u00e6ggen. Gentag med drop-step fra det andet ben som anden rep.<\/p>\n\n\n\n<p><strong>\u00d8velse 9 &#8211; Sit Down Reaction Training&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;3 set af 6<\/strong><\/p>\n\n\n\n<p class=\"has-small-font-size\">St\u00e5 foran en stol og s\u00e6t dig ned til du f\u00f8ler stolen under dig. S\u00e5 snart du m\u00e6rker den, s\u00e5 eksploderer du op i st\u00e5ende position.<\/p>\n\n\n\n<p><strong>\u00d8velse 10&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/strong>Spring over 4 h\u00e6kke&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<p><strong>\u00d8velse 11&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/strong>Nedspring opspring&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<p><strong>\u00d8velse 12&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/strong>Alm. nedspring&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<p><strong>\u00d8velse 13&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/strong>Starter oppe: falder ned og springer op igen<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"600\" src=\"https:\/\/godhaandbold.dk\/wp-content\/uploads\/2020\/01\/Sk\u00e6rmbillede-2020-01-01-kl.-16.48.08-1024x600.png\" alt=\"\" class=\"wp-image-916\" srcset=\"https:\/\/godhaandbold.dk\/wp-content\/uploads\/2020\/01\/Sk\u00e6rmbillede-2020-01-01-kl.-16.48.08-1024x600.png 1024w, https:\/\/godhaandbold.dk\/wp-content\/uploads\/2020\/01\/Sk\u00e6rmbillede-2020-01-01-kl.-16.48.08-300x176.png 300w, https:\/\/godhaandbold.dk\/wp-content\/uploads\/2020\/01\/Sk\u00e6rmbillede-2020-01-01-kl.-16.48.08-768x450.png 768w, https:\/\/godhaandbold.dk\/wp-content\/uploads\/2020\/01\/Sk\u00e6rmbillede-2020-01-01-kl.-16.48.08.png 1140w\" sizes=\"auto, (max-width: 709px) 85vw, (max-width: 909px) 67vw, (max-width: 1362px) 62vw, 840px\" \/><\/figure>\n\n\n\n<blockquote class=\"wp-block-quote has-text-align-left is-layout-flow wp-block-quote-is-layout-flow\"><p>Plyometriske spring &#8211; (s\u00e5 kort kontakttid med gulvet som muligt)\u00a0<\/p><cite><em>Disse spring virker m\u00e5ske ikke som noget men er meget h\u00e5rde for kroppen. Derfor er det vigtigt med lange pauser mellem hvert s\u00e6t. (minimum 3 min) Det kan fint udf\u00f8res sidel\u00f8bende med en tr\u00e6ning hvor du, n\u00e5r muligheden byder sig g\u00e5r til siden og laver et s\u00e6t af nedenst\u00e5ende forskellige spring. Efter nogle 3 \u2013 4 uger med tr\u00e6ning af disse spring kan du lave \u00f8velserne med kun et ben af gangen. (pas p\u00e5 overbelastning)<\/em><\/cite><\/blockquote>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>En r\u00e6kke gode \u00f8velser til at tr\u00e6ne b\u00e5de det tekniske samt sp\u00e6ndstigheden i et godt spring. Husk at lave en stille og rolig progression der er tilpasset spillernes tr\u00e6ningstilstand, alder, niveau og samlede tr\u00e6ningsm\u00e6ngde. Put et par af \u00f8velserne ind i opvarmningen og ellers husk et stort fokus p\u00e5 kn\u00e6stabilitet og kvaliteten fremfor kvantiteten. &#8230;.. &hellip; <a href=\"https:\/\/godhaandbold.dk\/?page_id=515\" class=\"more-link\">L\u00e6s videre<span class=\"screen-reader-text\"> &#8220;Springtr\u00e6ning&#8221;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"spay_email":"","footnotes":""},"class_list":["post-515","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/P9wC5N-8j","_links":{"self":[{"href":"https:\/\/godhaandbold.dk\/index.php?rest_route=\/wp\/v2\/pages\/515","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/godhaandbold.dk\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/godhaandbold.dk\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/godhaandbold.dk\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/godhaandbold.dk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=515"}],"version-history":[{"count":9,"href":"https:\/\/godhaandbold.dk\/index.php?rest_route=\/wp\/v2\/pages\/515\/revisions"}],"predecessor-version":[{"id":918,"href":"https:\/\/godhaandbold.dk\/index.php?rest_route=\/wp\/v2\/pages\/515\/revisions\/918"}],"wp:attachment":[{"href":"https:\/\/godhaandbold.dk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=515"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}