Fysio exercises

Abs Exercises

For this exercise a fitness ball, or sth, is required. This ab exercise is used to train the abdominal muscles and oblique muscles. The athlete has to go through the illuminating SmartGoals with the fitness ball, while balancing on his/her butt, keeping up both legs and upper body. Maintain (lower) back straight with shoulders backwards.

Agility Square 1

This exercise has its focus on agility. The athlete has to focus on the quality of the exercise while performing as quick as possible. He/she has to react to one of the four illuminating SmartGoals.

Agility Square 2

This exercise has its focus on agility. The athlete has to focus on the quality of the exercise while performing as quick as possible. The exercise is similar to the "Agility Square 1", only here is a time-out of the SmartGoals when one goes out. Pending which SmartGoal will illuminate after a few seconds, the athlete has to dribble in place.

Agility Square 3

This exercise has its focus on agility. The athlete has to focus on the quality of the exercise while performing as quick as possible. The exercise is similar to the "Agility Square 1", only here is one blue and one orange SmartGoal active. The blue SmartGoals needs to go out by his/her left foot/leg ; the orange SmartGoals needs to go out by his/her right foot/leg.

Ankle Stabilisation

This exercise requires a balance pad or sth and can be used to optimize the stabilization of the ankles. This means, strengthen the muscles around the ankle joint. The athlete has to keep his/her balance on the balance pad with on one leg, while he/she tries to go through the illuminating SmartGoals with the other leg.

Boxjump Reaction

This exercise requires a box or elevation and can be used to train legs and the reaction capability. The athlete starts on the elevation and drops him-/herself in the middle of the front SmartGoal that is illuminating. When the player comes down, another SmartGoal will illuminate, he/she has to anticipate to this. Go down deeper after dropping for a more challenging exercise.

Bungee Rope Running

This exercise requires a bungee resistance band . This band can be secured to something, or can be pulled by another person. The acceleration power is trained during this exercise. The athlete has to run through one of the three illuminating SmartGoals in front of him/her.

Cable Push Exercises

For this exercise a resistance cable is required. The athlete has to push the cable diagonally through the illuminating SmartGoal. These multiple cable push exercises are made to train the shoulder and chest muscles.

Island Hopping

For this exercise several fitness-mats are required and can be used to train the stability of the ankles and knees. The athlete has to hop from fitness-mat to fitness-mat on one leg to go through the illuminated SmartGoals.

Leg Exercise

This leg exercise can be used to train multiple leg muscles. In this exercise the SmartGoals are placed in a square. The front SmartGoal and the back SmartGoal are placed on an elevation. The back one higher than the front one. The athlete faces the front SmartGoal.

Lunge Exercise

The athlete is standing on an elevation in the middle of a SmartGoal-square. Dependent on which SmartGoal will illuminate, he/she performs a lunge forwards, sideways or backwards.

Plank Workout

This plank-workout is used to train core stability. Maintain the posture straight, like a plank. Pull the elbows towards the toes, while squeezing the buttock muscles. Move the limbs from the hip joint and the shoulder joint, keep the lower back and core in its position. Pretend there's a glass of water on the lower back. Only move the limbs towards the illuminating Smartgoals.

Pull Up

For this exercise a pull up-bar or sth. is required. The Pull Up is an exercise designed for the back and arm muscles. The athlete has to pull him-/herself up by using only his/her own body weight. For a more challenging exercise, more weight can be used.

Run Exercise

This exercise is similar to the "Bungee Rope Running", only this exercise doesn't require a resistance band. The acceleration power is trained during this exercise. The athlete has to run back and forth through one of the three illuminating SmartGoals in front of him/her. Pending the illuminating SmartGoal, the athlete have to dribble in place

SmartApp: Controls

SmartApp: Scoreboard

SmartApp: Stopwatch

SmartGoals Ladder 1

In this exercise the athlete needs to go through the illuminating SmartGoals sideways as quick as possible. The SmartGoals have to be placed in a line (like a ladder). Take a lower position by bending the knees more for a more challenging exercise. Keep in mind to keep the lower back straight.

SmartGoals Ladder 2

In this exercise the athlete needs to go through the illuminating SmartGoals back and forth as quick as possible. The SmartGoals have to be placed in a line (like a ladder). Small, quick steps are required for a quick acceleration.

SmartGoals Ladder 3

This exercise is similar to the "SmartGoals Ladder 2". In this exercise the athlete needs to go through the illuminating orange SmartGoals back and forth as quick as possible, while a blue illuminating SmartGoal forms an obstacle. So the athlete needs to jump over it. The SmartGoals have to be placed in a line (like a ladder). Small, quick steps are required for a quick acceleration.

The Side Step Test

A side step test where players have to be the quickest they can. Keep an eye on the execution and keep them motivated. In the video the goal is to get an as high as possible score within a certain time spawn. The exercise is in fact a repeated sidewards leap (jump). This means the load will focus on the outer leg alternately.

Throw Squat

For this exercise a fitness-ball is required and can be used to train the lower extremity. The athlete holds the ball in his/her hands. When the lower SmartGoal illuminates, the athlete has to perform a squat to get the ball through the SmartGoal. When the upper SmartGoal illuminates, he/she has to bounce the ball against the wall. For a more challenging exercise, the athlete can stand on a balance pad/ball. Coach on maintaining a good posture (back straight) while doing squats on different surfaces

Tiki Taka

While two players have to pass the ball to each other through an activated SmartGoal, the third player has to be alert and ready to receive the ball through a newly activated SmartGoal. Coach the constant change of tasks and a good execution.

TRX Plank

For this exercise a TRX-rope is required. This plank-workout is used to train core stability. Maintain the posture straight, like a plank by squeezing the buttock muscles. Place the hands right under the shoulders. Only move the limbs from the shoulder joint, keep the lower back and core in its position. Pretend there’s a glass of water on the lower back. Only move the limbs towards the illuminating Smartgoals.