The task and the movement material of condition training
Condition/ fitness training is crucial from the point of sport development of the students. If this is not of an adequate level, the result is that certain movements are difficult to learn or perform. Therefore, motor skills need to be developed before the instruction of movement, then also parallel to that, taking into account the methodological points. The development of motor skills must always precede the instruction of movement by as much time as necessary to provide the conditions of successful learning (Király, Szakály 2011).
More on this topic:
http://www.tankonyvtar.hu/hu/tartalom/tamop425/0025_Kiraly-Szakaly-Mozgasfejlodes_es_a_motorikus_kepessegek_fejlesztese_gyermekkorban/ch07s02.html#id510832
7-11 years (lower primary/ elementary school)
Tasks
Versatile skill development, whose aim is to enhance general somatic growth; developing the movement coordination, particularly speed coordination, which is difficult to develop, and this is the most sensitive period for it; developing rhythm skills; growing the power of muscles; developing aerobe capacity; acquiring power exercises at the level of skills. The proportion of condition training is 10-15%.
Movement material
Exercises close to the general human movements (jumping, running, throwing), and strengthening/ power exercises taken from the elements of various sports.
Versatile power development:
In addition to the general and versatilely developing gymnastics exercises (free, tool, and light exercises), exercises done with the weight of one’s own body part. The practice of the basic technical elements of basketball, many times, through repetitive and variable methods (it still has a major strengthening effect!). Natural exercises (e.g. imitative walking, crawling, carrying).
Endurance development:
Individual, persistent running at a uniform speed, at an individual speed and pace; endurance running back and forth (“pendulum”) until exhaustion; playing activity with intensive and continuous running; continuous running at an endless track with light obstacles, fitting the length to the level of development, in a differentiated manner.
Exercises of quick starts (fast breaks), changing directions and stops:
From various body and start positions, accelerating-slowing down, starting-stopping, starting-stopping-changing direction with and without the ball, using obstacles and/or with a following partner at a slow or medium speed. Catcher games, line and relay races.
Throwing power and skill:
Rolling, throwing or pushing light or medium-heavy tools with one or two hands. Throwing games.
Jumping power and skill:
Variations of hopping in place and advancing. Exercises of jumping up and ahead (reaching objects put high up or far away, from place, with a little impetus; jumping up and ahead, with full force, from impetus; jumping striving far away, jumping striving high up. Fixed jump variations. Landing exercises: soft landing on the ground, let on by the joints, braked by the muscles.
Coordination skills:
Rhythm exercises, balance exercises, coordination ladder exercises, skill exercises with and on the tools. “Tempo jumping” exercises. Combat games.
Joint mobility and muscle flexibility: Stretching – relaxing gymnastics.
For more on the general principles of development:
11-15 years (upper primary/ middle school)
Tasks
Beyond maintaining the versatile skill development, with the professional portioning of pressure, starting the power development of the main muscle groups needed for special work, developing the inter and intramuscular coordination. Power development starts by strengthening the trunk muscles. A major area of development is running speed, quick changes of place and position, throwing speed, jumping power, speed endurance (the beginning of the sensitive period!), and the development and maintenance of joint mobility and muscle flexibility. The proportion of conditioning work is 15-20%.
Movement material
Versatile power development:
Versatilely training dynamic free, hand tool, tool and pair exercises; dynamic and isometric turn exercises (Core-training); intensive obstacle track exercises (applying medicine balls, boxes, ladders, gum rings, cones); complex medicine ball exercises for a given time; combat games.
Locomotor (position changing) speed:
Starts, quick starts, changing places, form place, or from movement, at an acoustic and visual sign, from various start positions; running with quick changes of direction; quick start – stop – pivot – switching directions without and with the ball; fitness cord “coach”; quick changing places in various exercises; start games in playful form; short races 15-20-30 m.
Reaction speed, speed of movement and situations
Throwing, tossing and pushing easy tools to a distance; passing the ball at maximum speed; passing the ball onto the wall; movements with position changes for an acoustic or visual signal; quickly performing simpler, connected technical elements with a maximum intensity; games developing action and reaction speed.
Quick power:
Throws and tosses with medicine-ball to a distance; throwing games; hops from a push-up position; jumping up from place and with a prior impetus; stepping, jumping and hopping up onto the tools; jumping up, touching the backboard, net or ring; jumping races; pair combat exercises.
Speed endurance:
Throwing series in blocks and series, speed running back and forth (“pendulum”), speed running in 100-200–400 m, “Americaine” running, catcher games (tig); fast break, direction change and stopping exercises.
General endurance:
Sustained running, fartlek, mini interval, tracks with easy obstacles, endurance games.
Power, power endurance: arm bending and stretching in push-up position for a certain time and with rhythm in various positions (e.g. high, low); constant passes with medicine-ball in a given way (throwing, tossing, pushing) and extent; throwing games with medicine-ball; intensive obstacle-track exercises using tools (box, ladder, cone, medicine-ball, other tools); hops and jumps in blocks and series in place (e.g. quadrangle) and advancing; treading exercises in blocks in basic position (standing) for a given time (20”-30”); intensive defensive footwork with various exercises for a given time (20”-30”); hops, hops with body turns; jump rope exercises for a given time; intensive trunk exercises until exhaustion with and without tools; gymnastics basic form hand-weight exercises; using elastic and springy resistances; using palm/hand-strengthening tools.
Coordination skills:
Rhythm exercises, balance exercises, skill exercises with and on the tools; catcher games (tig) with ball.
Speed coordination:
Coordination ladder exercises; running exercises; accelerating running
Joint mobility and muscle flexibility: Active and passive stretching, stretching–relaxing gymnastics individually and in pairs.
15-19 years (secondary/ high school)
Tasks
Differentiated power development with special power exercises. Major objective: sprint speed, jumping and throwing quick power, powerful direction changes, speed endurance, power endurance and maximum power development. Maintaining and developing joint mobility and muscle flexibility. The proportion of conditioning work is 20-25%.
Movement material
Versatile power development:
Versatilely training dynamic free, hand tool, tool and pair exercises; Core-training, intensive obstacle track exercises (applying medicine balls, boxes, ladders, gum rings, cones); complex medicine-ball exercises for a given time; complex exercises with position changing and jumping; combat games; training circle.
Locomotor (position changing) speed:
Short sprints (20-30-40 m) from various start positions, with direction changes; starts, quick starts, stops, supports, changing places, from place and from movement for an acoustic and visual signal; the same in a playful way; quick lateral defensive footwork; starts, position changes in various exercises; start races; gum rope “coach”
Reaction speed, speed of movement and situation:
Throwing, tossing and pushing tools of various weight to a distance; passes and passing the ball onto the wall at maximum speed; developing the speed of movements: quickly performing connected technical elements with maximum intensity; position changes for an acoustic or visual signal; games developing action and reaction speed.
Quick power:
Shooting on goal (throwing on the basket) with heavier basketball; Throws and tosses with medicine-ball to a distance; throwing games; hops from a push-up position; jumping up from place and with a prior impetus; jumping and hopping up onto the tools; jumping up, touching the backboard, net or ring; plyometric exercises of moderate difficulty; jumping races.
Speed endurance:
Throwing series in blocks and series with basketball, heavier basketball and medicine-ball; speed running back and forth (“pendulum”); agility running; short intermittent “Americaine” running; short intermittent running sessions (100-200–400-600 m); running down at high speed; catcher games (tig); intensive trunk exercises for a given time without tools or with tools of small weight, or using elastic and springy resistances.
General endurance:
Sustained running, fartlek, medium and long interval loading, endurance tracks with obstacles, endurance games with constant running.
Power, power endurance: constant passes with medicine-ball in a given way (throwing, tossing, pushing), for a given time/ number of repetitions; arm bending and stretching in push-up position for a given time and for a rhythm in various positions (e.g. low, on fingers); throwing games with medicine-ball; intensive obstacle-track exercises using tools (box, ladder, cone, medicine-ball, other tools); hops and jumps in blocks and series in place (e.g. quadrangle) and advancing; treading exercises in blocks in basic position (standing) for a given time (30”-45”); intensive defensive footwork with various exercises (e.g. throwing a medicine-ball) for a given time (30”-45”); intensive defensive footwork in more difficult conditions laterally and diagonally/slantwise; block and serial sequences/series on a coordination ladder; moving up/down the stairs; ; jump rope exercises to a given extent; intensive trunk exercises until exhaustion with and without tools; gymnastics basic form hand-weight exercises; using elastic and springy resistances; power developing blocks and series using elastic and springy resistances; use of palm/hand-strengthening tools.
Coordination skills:
Rhythm exercises; balance exercises; skill exercises with and on the tools; catcher games (tig) with ball.
Speed coordination:
Running exercises; coordination ladder exercises; accelerating running
Joint mobility and muscle flexibility:
Stretching–relaxing gymnastics individually and in pairs