Fitness

Abs Exercises

Ratings: 1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5
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For this exercise a fitness ball, or sth, is required. This ab exercise is used to train the abdominal muscles and oblique muscles. The athlete has to go through the illuminating SmartGoals with the fitness ball, while balancing on his/her butt, keeping up both legs and upper body. Maintain (lower) back straight with shoulders backwards. | Coach on: maintaining posture, tighten the abs (not the lower back) | Physical: abdominal muscles, oblique muscles, rectus femoris |

Agility Square 1

Ratings: 1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5
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This exercise has its focus on agility. The athlete has to focus on the quality of the exercise while performing as quick as possible. He/she has to react to one of the four illuminating SmartGoals.  | Coach on: posture, attentiveness, controlled movement, quick feet, tiptoes | Physical: endurance of lower extremity muscles, calfs |

Agility Square 2

Ratings: 1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5
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This exercise has its focus on agility. The athlete has to focus on the quality of the exercise while performing as quick as possible. The exercise is similar to the “Agility Square 1”, only here is a time-out of the SmartGoals when one goes out. Pending which SmartGoal will illuminate after a few seconds, the athlete has to dribble in place. | Coach on: posture, attentiveness, controlled movement, quick feet, tiptoes | Physical: endurance of lower extremity muscles, calfs |

Agility Square 3

Ratings: 1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5
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This exercise has its focus on agility. The athlete has to focus on the quality of the exercise while performing as quick as possible. The exercise is similar to the “Agility Square 1”, only here is one blue and one orange SmartGoal active. The blue SmartGoals needs to go out by his/her left foot/leg ; the orange SmartGoals needs to go out by his/her right foot/leg. | Coach on: posture, attentiveness, controlled movement, quick feet, tiptoes | Physical: endurance of lower extremity muscles, calfs |

Boxjump Reaction

Ratings: 1 vote, average: 4.00 out of 51 vote, average: 4.00 out of 51 vote, average: 4.00 out of 51 vote, average: 4.00 out of 51 vote, average: 4.00 out of 5
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This exercise requires a box or elevation and can be used to train legs and the reaction capability. The athlete starts on the elevation and drops him-/herself in the middle of the front SmartGoal that is illuminating. When the player comes down, another SmartGoal will illuminate, he/she has to anticipate to this. Go down deeper after dropping for a more challenging exercise. | Coach on: use arms to move along for more explosiveness and power to jump forward, controlled movement | Physical: quadriceps, buttock muscles |

Bungee Rope Running

Ratings: 1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5
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This exercise requires a bungee resistance band . This band can be secured to something, or can be pulled by another person.  The acceleration power is trained during this exercise. The athlete has to run through one of the three illuminating SmartGoals in front of him/her. | Coach on: small quick steps, motivation, move arms along, explosiveness | Physical: quadriceps, calfs, hamstrings, buttock muscles |

Cable Push Exercises

Ratings: 1 vote, average: 4.00 out of 51 vote, average: 4.00 out of 51 vote, average: 4.00 out of 51 vote, average: 4.00 out of 51 vote, average: 4.00 out of 5
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For this exercise a resistance cable is required. The athlete has to push the cable diagonally through the illuminating SmartGoal. These multiple cable push exercises are made to train the shoulder and chest muscles. | Coach on: maintain upper body still, only move upper limbs | Physical: chest muscles, shoulder muscles (fascia anterior deltoid), triceps |

Plank Workout

Ratings: 1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5
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This plank-workout is used to train core stability. Maintain the posture straight, like a plank. Pull the elbows towards the toes, while squeezing the buttock muscles. Move the limbs from the hip joint and the shoulder joint, keep the lower back and core in its position. Pretend there’s a glass of water on the lower back. Only move the limbs towards the illuminating Smartgoals. | Coach on: posture (no hollow back), only move limbs | Physical: core-stability, buttock muscles |

Pull Up

Ratings: 1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5
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For this exercise a pull up-bar or sth. is required. The Pull Up is an exercise designed for the back and arm muscles. The athlete has to pull him-/herself up by using only his/her own body weight.  For a more challenging exercise, more weight can be used. | Coach on: maintaining the upper body still while pulling up (tight up the abdomens) | Physical: upper back muscles, arm muscles (biceps) |

Run Exercise

Ratings: 1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5
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This exercise is similar to the “Bungee Rope Running”, only this exercise doesn’t require a resistance band.   The acceleration power is trained during this exercise. The athlete has to run back and forth through one of the three illuminating SmartGoals in front of him/her. Pending the illuminating SmartGoal, the athlete have to dribble in place | Coach on: small quick steps, motivation, move arms along, explosiveness | Physical: quadriceps, calfs, hamstrings, buttock muscles |

SmartGoals Ladder 1

Ratings: 1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5
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In this exercise the athlete needs to go through the illuminating SmartGoals sideways as quick as possible. The SmartGoals have to be placed in a line (like a ladder). Take a lower position by bending the knees more for a more challenging exercise. Keep in mind to keep the lower back straight. | Coach on: posture, controlled movement, attentiveness | Physical: quadriceps (lateral muscles), calfs, buttock muscles|

SmartGoals Ladder 2

Ratings: 1 vote, average: 4.00 out of 51 vote, average: 4.00 out of 51 vote, average: 4.00 out of 51 vote, average: 4.00 out of 51 vote, average: 4.00 out of 5
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In this exercise the athlete needs to go through the illuminating SmartGoals back and forth as quick as possible. The SmartGoals have to be placed in a line (like a ladder). Small, quick steps are required for a quick acceleration. | Coach on: posture, controlled movement, attentiveness | Physical: quadriceps, calfs, hamstrings, buttock muscles|

SmartGoals Ladder 3

Ratings: 1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5
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This exercise is similar to the “SmartGoals Ladder 2”. In this exercise the athlete needs to go through the illuminating orange SmartGoals back and forth as quick as possible, while a blue illuminating SmartGoal forms an obstacle. So the athlete needs to jump over it. The SmartGoals have to be placed in a line (like a ladder). Small, quick steps are required for a quick acceleration. | Coach on: posture, controlled movement, attentiveness | Physical: quadriceps, calfs, hamstrings, buttock muscles|

TRX Plank

Ratings: 1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5
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For this exercise a TRX-rope is required. This plank-workout is used to train core stability. Maintain the posture straight, like a plank by squeezing the buttock muscles. Place the hands right under the shoulders. Only move the limbs from the shoulder joint, keep the lower back and core in its position. Pretend there’s a glass of water on the lower back. Only move the limbs towards the illuminating Smartgoals. | Coach on: posture (no hollow back), only move limbs | Physical: core-stability, buttock muscles |