{"id":1420,"date":"2023-01-31T14:35:22","date_gmt":"2023-01-31T14:35:22","guid":{"rendered":"http:\/\/fysprofil.dk\/?page_id=1420"},"modified":"2023-03-15T08:49:00","modified_gmt":"2023-03-15T08:49:00","slug":"programmer","status":"publish","type":"page","link":"https:\/\/fysprofil.dk\/index.php\/programmer\/","title":{"rendered":"Programmer"},"content":{"rendered":"\n<h3 class=\"wp-block-heading\">Alternativ 1<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Er man i tvivl om udf\u00f8rsel af en \u00f8velse, kan de findes p\u00e5 youtube ved at s\u00f8ge p\u00e5 navnet brugt i programmet. (Eller vil i have jeg s\u00e6tter links ind, for virkelig at tage folk i h\u00e5nden?)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10-15 minutter med \u00f8velser p\u00e5 en 20m str\u00e6kning<ul><li>H\u00f8je kn\u00e6<\/li><\/ul><ul><li>H\u00e6lspark<\/li><\/ul><ul><li>2 h\u00f8je kn\u00e6 og 2 h\u00e6lspark<\/li><\/ul><ul><li>Toe touch, modsat h\u00e5nd til fod \u2013 B\u00e5de foran og bagved (Henry special)<\/li><\/ul><ul><li>Gadedrengehop m. armsving<\/li><\/ul><ul><li>Krydsl\u00f8b m. eksplosivt afs\u00e6t fra bagerste ben<\/li><\/ul><ul><li>Hofte ind ad rotation<\/li><\/ul><ul><li>Hofte udad rotation<\/li><\/ul><ul><li>L\u00e5rstr\u00e6k \u2013 tag fat om anklen str\u00e6k<\/li><\/ul><ul><li>Sidelunge<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Lunge m. rotation (p\u00e5 dage med l\u00f8b tilf\u00f8j sprint efter \u00f8velsen)<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>5 minutters l\u00f8b -&gt; 40m str\u00e6kning<ul><li>Stigningsl\u00f8b x2<\/li><\/ul><ul><li>3 H\u00f8je kn\u00e6hop + submaksimal sprint x2<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Maksimal sprint x2<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Alternativ 2<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Programmet k\u00f8res 2-3 s\u00e6t afh\u00e6ngig af tiden og spillerens behov. Stigningsl\u00f8b og sprinter som beskrevet efterf\u00f8lgende kan v\u00e6re en fordel for at arbejde med pulsen og kroppens tilv\u00e6nning hertil (Is\u00e6r inden is).<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Spr\u00e6llemand x30<\/li>\n\n\n\n<li>T-stab push ups x12 (6\/pr. side)<\/li>\n\n\n\n<li>Armsving x 12\/i begge retninger<\/li>\n\n\n\n<li>Single-leg hofterotationer x 12\/pr. ben og side = 24 til hvert ben<\/li>\n\n\n\n<li>Zombie squat med reach through x8<\/li>\n\n\n\n<li>Shoulder T-sving x15<\/li>\n\n\n\n<li>Zombie lateral lunge x8\/pr. ben<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Alternativ 3<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Programmet k\u00f8res 2-3 s\u00e6t afh\u00e6ngig af tiden og spillerens behov. Stigningsl\u00f8b og sprinter som beskrevet efterf\u00f8lgende kan v\u00e6re en fordel for at arbejde med pulsen og kroppens tilv\u00e6nning hertil.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sjip x5 minutter<\/li>\n\n\n\n<li>\u201dkram kn\u00e6et og f\u00f8r benet bagud i en reverse lunge\u201d x8\/pr. ben<\/li>\n\n\n\n<li>Yoga push ups x10<\/li>\n\n\n\n<li>Cossack squat x8\/pr. ben<\/li>\n\n\n\n<li>Zombie squat med \u201creach through\u201d x10<\/li>\n\n\n\n<li>Bensving x10\/pr. ben<\/li>\n\n\n\n<li>Horisontalt bensving (Bensving frem foran\/bagud) x10\/pr. ben<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Alternativ 4 (inden l\u00f8betest og tr\u00e6ning)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Speedladder m. sprint (Mest brugbar p\u00e5 testdag med l\u00f8b, eller generel off-ice tr\u00e6ning med fokus p\u00e5 kondition og l\u00f8b)<\/li>\n\n\n\n<li>1 fod i hver x2&nbsp;&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>Begge f\u00f8dder i hver x2<\/li>\n\n\n\n<li>Et bens hop x2\/ben<\/li>\n\n\n\n<li>Start med f\u00f8dderne p\u00e5 hver side af hvert felt, step ind og ud x2<\/li>\n\n\n\n<li>Start med f\u00f8dderne p\u00e5 hver side af hvert felt, hop ind og ud x2<\/li>\n\n\n\n<li>Start p\u00e5 den ene side, step ind, intet kryds x2<\/li>\n\n\n\n<li>Start p\u00e5 den ene side, step ind, intet kryds, m. hockeyhop over p\u00e5 startsiden x2<\/li>\n\n\n\n<li>Start p\u00e5 den ene side, kryds ind i feltet x2<\/li>\n\n\n\n<li>Ved og efter 5. \u00f8velse tilf\u00f8jes en submaksimal sprint direkte efter stige\u00f8velsen.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Alternativ 5 (inden l\u00f8b og agility tr\u00e6ning\/test)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Foreg\u00e5r p\u00e5 20m.<\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li>A-Skips<\/li>\n\n\n\n<li>B-Skips<\/li>\n\n\n\n<li>Back-pedal<\/li>\n\n\n\n<li>Carioca<\/li>\n\n\n\n<li>Skater bounds x 2\/side<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Alternativ 1 Er man i tvivl om udf\u00f8rsel af en \u00f8velse, kan de findes p\u00e5 youtube ved at s\u00f8ge p\u00e5 navnet brugt i programmet. (Eller vil i have jeg s\u00e6tter links ind, for virkelig at tage folk i h\u00e5nden?) Alternativ 2 Programmet k\u00f8res 2-3 s\u00e6t afh\u00e6ngig af tiden og spillerens behov. Stigningsl\u00f8b og sprinter som&#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-1420","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/fysprofil.dk\/index.php\/wp-json\/wp\/v2\/pages\/1420","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fysprofil.dk\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/fysprofil.dk\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/fysprofil.dk\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fysprofil.dk\/index.php\/wp-json\/wp\/v2\/comments?post=1420"}],"version-history":[{"count":8,"href":"https:\/\/fysprofil.dk\/index.php\/wp-json\/wp\/v2\/pages\/1420\/revisions"}],"predecessor-version":[{"id":1634,"href":"https:\/\/fysprofil.dk\/index.php\/wp-json\/wp\/v2\/pages\/1420\/revisions\/1634"}],"wp:attachment":[{"href":"https:\/\/fysprofil.dk\/index.php\/wp-json\/wp\/v2\/media?parent=1420"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}