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Core Stability - 07 - Stabilità-Resistenza-Velocita-Agilità

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Core Stability - 07 - Stabilità-Resistenza-Velocita-Agilità

  1. 1. 01 Stabilità, resistenza, velocità e agilità 2 serie x 8 esercizi - Corpo Libero - ca 30' ESERCIZI DI MEDIA INTENSITA’ Lateral Hops 16 Su gamba singola salto laterale escursione 20-40cm. Ginocchia flesse. Azione media. 10" recupero Squat Jumps 16 In ginocchio, slancio verso l’alto. Azione rapida. 10" recupero Ventral Hops 16 Su gamba singola salto avanti-dietro escursione 20-40 cm. Ginocchia flesse Azione media 10" recupero Burpees 16 Partenza raccolti, slancio gambe indietro, raccolta, slancio in alto, raccolta. Azione medio-lenta. 10" recupero Lateral Jump 16 Balzo laterale con altra gamba a bilanciare. Escursione ampia. Azione veloce. 10" recupero
  2. 2. Jumping Lunges 16 Partenza con ginocchio a terra in posizione raccolta, balzo in aria, ritorno con l’altro ginocchio a terra, posizione raccolta. Azione media. 10" recupero Agility Dots 16 (per gamba) Con una sola gamba, unire a terra i quattro vertici di una Z. Escursione 20-40 cm. Azione media. 10" recupero Mt. Climbers 16 Braccia a terra, supini, simulare la pedalata portando il ginocchio laterale alle braccia. 10" recupero Ripetere un’altra volta le 8 fasi

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