Plank Workout
How it works
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.
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Video 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.
Video 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.
Video 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.