Length: 2h
Equipment needed:
– hanging points (one for three people)
– tennis balls (3 per person)
– bands around medium strength (1 person)
– slightly above head height attachment point for the band
– Wall, Pole, Box or table, or similar for wrist extension work
Circuit for grip strength, coordinative warm-up, and mild raising of the heart rate
5x
A1) 60s Hang
A2) 120s Dribbling the Tennisball. Move in a circle around the tennis ball, keep the feet moving.
No rest in between exercises
We continue with wrist extension and use the ball work for the rest from the strength.
3x
B1 Cluster 2x
B1.1) 10s/s Isometric wrist extension against wall, pole, or table.
B1.2) 10s/s Isometric finger extension against wall, pole, or table.
Finish cluster on the first side before you do the second.
No rest in between exercises]
B2) 90s Hot Potato w/ Tennisball, move in a Circle around Ball.
No rest in between exercises
Midsection strength circle alternated with more individual ball work
3x
C1) 5r/s Contra & Ipsi Bartz Style Banded Quadratus Lumborum Exercise
C2) 10r/s Banded standing crunch w/ slight rotation
C3) 10r/s Banded standing side Flexion
C4) 120s Juggling work of individual level
No rest in between exercises
Spinal Waving for countering hardness from strength work
1x
D1) 150s/s Frontal Wave
D2) 150s/s Rotational Wave
D3) 150s/s Side Wave
Deep knee bending work, as this was not present in the work above.
3x
E1) 5r/s Half kneeling side to side
E2) 5r/s Front Cossack (Pistol) Position, heel up. Go through squat. Stay down. Side to side.
E3) 5r/s Side Cossack Position, heel up. Go through squat. Stay down. Side to side.
E4) up to 10r/s of leg strength exercises of individual choice
E5) 120s Juggling work of individual level
No rest in between exercises
About
Main focus: strength. Mainly upper body. Hands & Midsection.
Ball work adds layer of quickness and hand-eye coordination. Active rest.
Participants stay moving almost the whole session. Just the explanations give people passive rest.
If session is repeated, explanation time can be reduced. 10–15 minutes could be spared. We did a bit more than 2h, so the repeating session, should fit better.
Joseph Bartz 03.09.2021