Dynamisk opvarmning med bold

Instruktioner

1. 1Lav en trekant med 3 spillere og ca. 10 meter mellem jer.
2. 2Kør armcirkler og bensving, mens I holder jer i gang.
3. 3Roter med uret og hold bevægelserne i gang hele tiden.
4. 4Spil bolden videre, når du går til næste position.
5. 5Tag 3 runder á 30 sekunder.

Fokuspunkter

• Keep all stretches dynamic — no static holds during movement
• Control the range of motion on arm circles and leg swings — quality over speed
• Pass the ball cleanly after completing the movement, not during
• Rotate positions with a deliberate jog — arrive ready to stretch immediately
• Breathe steadily throughout — exhale on each swing or circle

Typiske fejl

• Players perform static holds instead of dynamic stretches
• Range of motion is too small — players barely move through the stretch
• Rushing through stretches to get to the ball passing part
• Players lose the triangle shape by drifting too close together
• Forgetting to stretch both sides equally