Power
Laatst gewijzigd 21 november 2017
Omschrijving
What is Power?
For an athlete, optimum performance is not about the maximum strength he/she has, but about the way he/she can optimally couple (coordinate) stregth to speed, resulting in high levels of power.
Sensitive periods:
- Girls: between 6-9 and between 11-14 years
- Boys: between 7-10 and between 12-16 years
The first period is more about moving quickly and skilfully in all directions. In the second period, the development of speed is more focused on the explosiveness of moving and the anaerobic alactic energy system. The relatively largest increase in the speed of exercise is around the 12th year in both boys and girls. Genetically, much is genetically determined but can be improved by training.
Strength
Strength training can be used to support the performance, to prevent injuries and to recover more quickly after an injury. There is also a higher bone density due to the repeated load.
Children and young adults may only do strength training under certain conditions, such as medical approval and under the guidance of an expert.
A well-designed strength program can improve flexibility as well as the speed and power of the athlete.
Sensitive period
- Girls: In the periods after the PHV and after the first menstruation (1 year after the PHV)
- Boys: End of puberty (12 to 18 months after the PHV)
Tips for speed drills
- Tag games: blob tag, pair tag, octopus tag, line tag or freeze tag
- Agility courses, increasing the speed of skills
- Moving Explosively from supine to deep squat position (using hands)
- Sprinting (take off) from different positions
- Individual games or relay races
- Running downhill or in sand dunes
- Moving Explosively from supine to deep squat position (using hands)
- Sprinting (take off) from different positions
- Individual games or relay races
- Running downhill or in sand dunes
- Moving Explosively from supine to deep squat position (using hands)
- Sprinting (take off) from different positions
- Individual games or relay races
- Running downhill or in sand dunes
- Moving Explosively from supine to deep squat position (using hands)
- Sprinting (take off) from different positions
- Individual games or relay races
- Running downhill or in sand dunes
Tips for strength drills
- Rope climbing, tug of war, frolicking
- Basic strength training techniques in P3: squat, deadlift, snatch, benchpress, pushups
- Work with your own body weight, elastics or Medicine Ball
- Jump power in various types of exercises (technique and variation)
- Reinforce strength training (2x per week)
- Training with maximum load is not recommended
- Rope climbing, tug of war, frolicking
- Basic strength training techniques in P3: squat, deadlift, snatch, benchpress, pushups
- Train jump force in various types of exercise (progressive overload)
- Exercises with Medicine Ball (3-10 kg)
- strength training (2-4 times a week)
- Complex isolated forms with Medicine Ball between 3-10 kg
- Multi-joint strength exercises (squats, lunges, benchpress etc)
- Train jump force (with external load)
Leerpunten
- Stance, stability, flexibility, balance and control create the basic conditions for the efficient use of power.
- Children and young adults may only do strength training under certain conditions, such as medical approval and under the guidance of an expert.