The finalist and the winner of the distance #develop Denis Shemetov prepared for us an intensive training for the development of coordination. Develop your coordination with a tennis ball. Coordination is an ability to completely, quickly, expediently, economically, accurately and resourcefully solve motor tasks in the event of complex and unexpected situations.
Exercise 1.
Dribble the ball forward and backward. Make 5-7 movements forward and 5-7 movements backward. Perform 10 repetitions
Exercise 2.
Move your legs in a circle, first to the right side, then to the left side. Continue dribbling the ball. Do this exercise around the visual center. Make 10 movements to the right and 10 movements to the left. Then accelerate 5 times in each direction. Rest for 1 minute.
Exercise 3.
Starting position: feet shoulder width apart. Throw the ball up. While the ball is in the air, turn 360° and catch the ball. Perform two times to the left, then 2 times to the right. 10 repetitions. Rest for 2 minutes.
Exercise 4.
Dribbling with squats. Squat and continue dribbling the ball. Perform 15 repetitions. Rest for 1.5 minutes.
Exercise 5.
Dribbling after leaning rest. Take a leaning rest, then stand up and continue dribbling the ball. Perform 10 repetitions. Rest for 2 minutes.
Exercise 6.
Dribbling with jump-ups. Jump up, continue dribbling the ball. Perform 10 repetitions. Rest for 2 minutes.
Exercise 7.
Dribbling on the spot with a combination of movements (squat, leaning rest, jump up), between each movement (squat, leaning rest, jump up) continue dribbling. Perform 10 repetitions. Rest for 2 minutes.
Exercise 8.
Dribble the ball in lying position, first with the left hand, then with the right hand (static load and balance). Perform 25 repetitions on each hand, a total of 50 repetitions. Rest for 2 minutes.
Exercise 9.
Dribble the ball in lying position, first with the left hand, then with the right hand (coordination exercise). Perform 25 repetitions on each hand, a total of 50 repetitions. Rest for 2 minutes.
Exercise 10.
In the lying position, throw the ball from the left hand to the right hand. Perform 2 sets of 30 repetitions. Rest for 1.5 minutes.
Exercise 11.
Starting position: feet shoulder width apart. Hold the ball in the left outstretched arm (palm looks down), hold the right arm near the chest. Release the ball from your left hand and catch it with your right hand. Change hands and repeat. Perform 20 repetitions on each hand, a total of 40 repetitions.
