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Training

Organizational conditions of the study, implementation and application of the System by Polish sports associations

Organizational conditions of the study, implementation and application of the System by Polish sports associations.

The physical development of young athletes should be carried out within the framework of the System developed, implemented, financed and controlled by Polish sports associations. …

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Training

Athlete's Physical Capacity Improvement System

Athlete's Physical Capacity Improvement System

The authors believe, that the development of the physical abilities of young athletes should be planned in perspective 6-8 years (preferably two Olympic cycles) and consistently implemented within the System, …

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Training

Training load recording

Training load recording.

It is necessary to lead by female and male players (all age categories) individual training books "Strength training", where they should record the load (volume and intensity) in individual: exercises, units …

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Training

Increasing the strength and power of girls

Increasing the strength and power of girls.

The process of increasing girls' strength and power should be similar to that of boys. However, taking into account the psychophysical properties of the female sex, it is worth considering the following recommendations.

W …

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Training

Exercise not recommended for 16-19 year old athletes.

Exercise not recommended for 16-19 year old athletes.

Exercises in relieving positions should prevail in training programs aimed at increasing the muscle strength of young athletes (e.g.. in front or back lying position, sit down, kneeling down, between …

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Training

Natural plyometric exercises aimed at increasing the power developed in complex movements.

Natural plyometric exercises aimed at increasing the power developed in complex movements.

In order to increase the strength of the muscles of the whole body of young athletes and develop their ability to use the muscles in the cycle …

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Training

10 "Golden Exercises" aimed at increasing the strength of the main muscle groups.

10 "Golden Exercises" aimed at increasing the strength of the main muscle groups.

We recommend 10 exercise, selected for 16-17 year old girls and boys (supplemented with variants recommended for older ones, i.e.. 18-19-summer, athletes), which application …

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Training

Exercises with additional external load

Exercises with additional external load.

Until exercise, in which the athlete only overcomes their own body weight, they enable progress in physical preparation, there is no need to use additional external loads. Gradual, …

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Training

Exercises with the weight of your own body (jumping, throws, runs)

Exercises with the weight of your own body (jumping, throws, runs)

The best power exercises – and not only for young athletes – are natural plyometric exercises (jumping, throws, runs). Prawidłowe wykonanie tych

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Training

Types of exercises and rules for their proper performance

Types of exercises and rules for their proper performance.

In order to obtain the best training effects, such exercises should be used, which – taking into account the characteristics of the increased features of the muscular system – dają największe gwarancje