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[{"$nulls":4},"Vertrauen ist das Bindemittel, das die Partnerschaft der Vereine und Verbände, der J+S-Leiterinnen und -Leiter mit den Kantonen und mit der Institution Jugend+Sport festigt. Man traut sich gegenseitig sinnvollen Einsatz der Personen und Mittel und gute Arbeit, das heisst zielgerichteten Sportunterricht mit Kindern und Jugendlichen und bedürfnisorientierte Leiterbildung, zu.\n"]
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[{"$nulls":4},"Qualität – ein Ziel"]
[{"$nulls":4},"Nicht bloss Sportunterricht soll es sein, sondern Qualität: geplant, vorbereitet, durchgeführt und ausgewertet von engagierten J+S-Leiterinnen und -Leitern, dabei umsichtig begleitet und unterstützt von ihrem J+S-Coach.\n"]
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[{"$nulls":4},"Trainingshandbuch – ein Instrument"]
[{"$nulls":4},"Im Trainingshandbuch halten die J+S-Leiterinnen und -Leiter die wichtigsten Daten (was, wann, wo, unter welcher Leitung) ihres Sportangebotes fest. Im Leiterkurs, in der Weiterbildung oder beim J+S-Coach haben sie das dazu nötige Wissen erworben. Die Planungsunterlage steht online zur verfügung  (www.jugendundsport.ch → Sportarten → Rudern → Dokumente).\n\nWer qualitativ guten Sportunterricht bieten will, bereitet sich in geeigneter Form auf die Trainings vor. Jedes von J+S anerkannte und unterstützte Sportangebot ist zu planen, die Unterlagen sind während fünf Jahren aufzubewahren und auf Verlangen der zuständigen Kontrollinstanz vorzuweisen.\n\nSorgfältig geführte Planungsinstrumente ermöglichen qualitativ gute Sportangebote und erleichtern dem J+S-Coach, die Leiterinnen und Leiter zu unterstützen. Sie sind ein sichtbares Zeichen des gegenseitigen Vertrauens.\n"]
[null,null,"Autorin: Franziska Abegglen"]
[null,null,"Mitarbeit: Anne-Marie Howald, David Koller, Bea Schwarzwälder"]
[null,null,"Foto: Bernhard Marbach"]
[null,null,"Ausgabe: 02/2017"]

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[{"$nulls":6},"Rudern ist geeignet für Jugendliche ab ca. 10 Jahren. Auf diese ist das vorliegende Trainingshandbuch ausgerichtet. Wer Kinder (unter 10 Jahren) unterrichtet, verwendet zusätzlich das «Trainingshandbuch J+S-Kindersport Allround»."]
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[{"$nulls":6},"Einsteiger: Erwerben und Festigen",{"$nulls":5},"Fortgeschrittene: Anwenden und Variieren",{"$nulls":5},"Könner: Gestalten und Ergänzen"]
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[{"$nulls":7},"Circuittraining",null,null,"Circuittraining",null,null,"Circuittraining mit Zusatzgewicht",null,null,"Circuittraining mit Zusatzgewichten",null,null,"Circuittraining mit Zusatzgewichten"]
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[{"$nulls":7},"Partnerübungen",null,null,"Partnerübungen"]
[{"$nulls":7},"Parkour",null,null,"Parkour"]
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[{"$nulls":10},"Komplexe ruderspezifische Kraftübungen (Skills Award)",null,null,"Komplexe ruderspezifische Kraftübungen mit Zusatzgewicht (Skills Award)",null,null,"Komplexe ruderspezifische Kraftübungen mit Zusatzgewicht",null,null,"Komplexe ruderspezifische Kraftübungen mit Zusatzgewicht"]
[{"$nulls":7},"Übungen mit eigenem Körpergewicht",null,null,"Übungen mit eigenem Körpergewicht"]
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[]
[]
[]
[{"$nulls":4},"Ausdauer",{"$nulls":5},"Rudern",null,null,"Spezifische Ausdauer Rudern",null,null,"Spezifische Ausdauer Rudern",null,null,"Spezifische Ausdauer Rudern"]
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[{"$nulls":7},"Allgemeine Ausdauer (Laufen, Bike, Schwimmen, Langlauf, Wandern, Berglauf etc.)",null,null,"Allgemeine Ausdauer (Laufen, Bike, Schwimmen, Langlauf, Inline, Wandern, Berglauf etc.)",null,null,"Allgemeine Ausdauer (Laufen, Bike, Schwimmen, Langlauf, Wandern, Berglauf etc.)",null,null,"Allgemeine Ausdauer (Laufen, Bike, Schwimmen, Langlauf, Wandern, Berglauf etc.)",null,null,"Allgemeine Ausdauer (Laufen, Bike, Schwimmen, Langlauf, Wandern, Berglauf etc.)"]
[{"$nulls":7},"Spiele (Hockey, Wasserball, Fussball, Basketball etc.)",null,null,"Spiele (Hockey, Wasserball, Fussball, Basketball etc.)",null,null,"Spiele (Hockey, Wasserball, Fussball, Basketball etc.)",null,null,"Spiele (Hockey, Wasserball, Fussball, Basketball etc.)",null,null,"Spiele (Hockey, Wasserball, Fussball, Basketball etc.)"]
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[]
[]
[]
[{"$nulls":4},"Allgemeine Athletik",null,null,"Beweglichkeitstraining",null,null,"Beweglichkeitstraining",null,null,"Beweglichkeitstraining",null,null,"Beweglichkeitstraining",null,null,"Beweglichkeitstraining"]
[{"$nulls":7},"Übungen zur Körperspannung",null,null,"Übungen zur Körperspannung",null,null,"Muskeltonus",null,null,"Muskeltonus",null,null,"Muskeltonus"]
[{"$nulls":7},"Polysportives und spielerisches Training (Bewegungsgrundformen -> vgl. Kindersport)",null,null,"Erlernen von Ausgleichssportarten (Laufen, Bike, Schwimmen, Inline, Langlauf)",null,null,"Ausüben von Ausgleichssportarten (Laufen, Bike, Schwimmen, Inline, Langlauf)",null,null,"Ausgleichssportarten gezielt periodisiert Einsetzen",null,null,"Ausgleichssportarten gezielt periodisiert Einsetzen"]
[{"$nulls":7},"Seilspringen",null,null,"Seilspringen",null,null,"Seilspringen",null,null,"Seilspringen",null,null,"Seilspringen"]
[{"$nulls":7},"Laufformen (Stafetten, Pendelläufe)",null,null,"Laufformen (Stafetten, Pendelläufe)",null,null,"Laufformen (Stafetten, Pendelläufe)",null,null,"Laufformen (Stafetten, Pendelläufe)",null,null,"Laufformen (Stafetten, Pendelläufe)"]
[]
[]
[]
[]
["Rhythmus",null,"Koordinative Kompetenz ",null,"Technik",null,null,"Grundtechnik Skull (Skills Award)",null,null,"Skills Award",null,null,"Skills Award"]
[{"$nulls":10},"Skulltechnik verfeinern",null,null,"Skulltechnik automatisieren",null,null,"Skulltechnik individualisieren",null,null,"Technische Anpassung an die physischen Voraussetzungen"]
[{"$nulls":10},"Riementechnik lernen (beidseitig)",null,null,"Riementechnik verfeinern (beidseitig)",null,null,"Riementechnik automatisieren (beidseitig)",null,null,"Riementechnik individualisieren"]
[{"$nulls":7},"Schlagfrequenzvariationen",null,null,"Schlagfrequenzvariationen",null,null,"Schlagfrequenzvariationen",null,null,"Schlagfrequenzvariationen",null,null,"Schlagfrequenzvariationen"]
[{"$nulls":7},"Rhythmusschulung allgemein",null,null,"Rhythmusschulung allgemein und spezifisch",null,null,"Rhythmusschulung: bewusstes Spannen vs. Entspannen",null,null,"Rhythmusschulung: bewusstes Spannen vs. Entspannen",null,null,"Rhythmusschulung: bewusstes Spannen vs. Entspannen"]
[]
[]
[]
[]
[null,null,"Mental-taktische Kompetenz",{"$nulls":4},"Manöver erlernen (Skills Award)",null,null,"Manöver beherrschen (Skills Award)"]
[{"$nulls":7},"Kommandos erlernen",null,null,"Kommandos beherrschen"]
[{"$nulls":7},"Bootshandling erlernen (Weg und Steg)",null,null,"Bootshandling beherrschen (Weg und Steg)"]
[{"$nulls":7},"Einsteigen nach Kenterung"]
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[{"$nulls":7},"Anweisungen aufnehmen, verarbeiten und umsetzen",null,null,"Anweisungen aufnehmen, verarbeiten und umsetzen",null,null,"Anweisungen aufnehmen, verarbeiten und umsetzen",null,null,"Anweisungen aufnehmen, verarbeiten und umsetzen",null,null,"Anweisungen aufnehmen, verarbeiten und umsetzen"]
[{"$nulls":7},"Bewegungsempfinden entwickeln (aufnehmen, verarbeiten, umsetzen)",null,null,"Bewegungsempfinden entwickeln (aufnehmen, verarbeiten, umsetzen)",null,null,"Bewegungsempfinden entwickeln (aufnehmen, verarbeiten, umsetzen)",null,null,"Bewegungsempfinden entwickeln (aufnehmen, verarbeiten, umsetzen)",null,null,"Bewegungsempfinden entwickeln (aufnehmen, verarbeiten, umsetzen)"]
[{"$nulls":13},"Selbständig trainieren lernen/Verantwortung"]
[]
[]
[]
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[{"$nulls":3},"Diverses",{"$nulls":4},{"v":0,"d":"0.00"}]

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["Wochenplanung",{"$nulls":21},{"$f":"'Analyse und Ziele'!C3","v":0}]
[]
["Begriffe:",{"$nulls":14},"Foster's Skala",{"$nulls":4},"RPE"]
[{"$nulls":15},"Wie in Ruhe",{"$nulls":4},0]
["Foster's Skala",null,"Skala, mit der sich die Trainingsbelastung quantifizieren lässt. RPE soll 15-30' nach dem Training ermittelt werden.",{"$nulls":12},"Sehr locker",{"$nulls":4},1]
[{"$nulls":15},"Locker",{"$nulls":4},2]
["RPE",null,"Rating of perceived excertion = globale Bewertung einer Trainingseinheit nach gefühlter Anstrengung gemäss Foster's Skala → Wie intensiv soll das Training sein?",{"$nulls":17},3]
[{"$nulls":15},"Etwas hart",{"$nulls":4},4]
["Load",null,"(Dauer der Trainingseinheit in Minuten) × RPE",{"$nulls":12},"Hart",{"$nulls":4},5]
["Monotonie",null,"Variation der Trainingsbelastung im Verlauf der Woche, berechnet durch (Durchschnittlicher Load pro Tag) / (Standardabweichung über die gesamte Woche). Je tiefer, desto besser.",{"$nulls":17},6]
[{"$nulls":15},"Sehr hart",{"$nulls":4},7]
[{"$nulls":20},8]
[{"$nulls":15},"Extrem hart (beinahe maximal)",{"$nulls":4},9]
[{"$nulls":15},"Maximal",{"$nulls":4},10]
[]
[{"$f":"\"KW \"&Jahresübersicht!D$4","v":"KW 0"},{"$nulls":9},"Trainingstage:",{"$f":"COUNTIF(W22:W42,\">0\")","v":0},null,null,"Total load:",{"$f":"SUM(W22:W42)","v":0},null,null,"Zone 1",{"$f":"SUM(D44,G44,J44,M44,P44,S44)","v":0},"min"]
[{"$nulls":10},"Trainingsstunden:",{"$f":"ROUND((SUM(D43,G43,J43,M43,P43,S43)/60),2)","v":0},null,null,"Monotonie:",{"$f":"(AVERAGE(W22:W42)/STDEVP(W22:W42))","v":{"$error":"#DIV/0!"}},null,null,"Zone 2",{"$f":"SUM(E44,H44,K44,N44,Q44,T44)","v":0},"min"]
[{"$nulls":10},"Trainingseinheiten:",{"$f":"COUNTA(C22:C42)","v":0},{"$nulls":6},"Zone 3",{"$f":"SUM(F44,I44,L44,O44,R44,U44)","v":0},"min"]
["Bemerkungen:"]
[{"$nulls":3},"Rudern",null,null,"Ergometer",null,null,"Maximalkraft",null,null,"Circuit",null,null,"Alternativ/ Ausdauer",null,null,"Diverses",{"$nulls":3},"Load/\nTag"]
["Tag","Zeit","Trainingsbeschreibung","min","RPE","Load","min","RPE","Load","min","RPE","Load","min","RPE","Load","min","RPE","Load","min","RPE","Load","Bemerkungen"]
["Montag",{"$nulls":4},{"$f":"D22*E22","v":0},null,null,{"$f":"G22*H22","v":0},null,null,{"$f":"J22*K22","v":0},null,null,{"$f":"M22*N22","v":0},null,null,{"$f":"P22*Q22","v":0},null,null,{"$f":"S22*T22","v":0},null,{"$f":"SUM(F22:F24,I22:I24,L22:L24,O22:O24,R22:R24,U22:U24)","v":0}]
[{"$f":"'Analyse und Ziele'!$C$5-7+7*1-MOD('Analyse und Ziele'!$C$5+5,7)","v":-5},{"$nulls":4},{"$f":"D23*E23","v":0},null,null,{"$f":"G23*H23","v":0},null,null,{"$f":"J23*K23","v":0},null,null,{"$f":"M23*N23","v":0},null,null,{"$f":"P23*Q23","v":0},null,null,{"$f":"S23*T23","v":0}]
[{"$nulls":5},0,null,null,0,null,null,0,null,null,0,null,null,0,null,null,0]
["Dienstag",{"$nulls":4},0,null,null,0,null,null,0,null,null,0,null,null,0,null,null,0,null,{"$f":"SUM(F25:F27,I25:I27,L25:L27,O25:O27,R25:R27,U25:U27)","v":0}]
[{"$f":"A23+1","v":-4},{"$nulls":4},0,null,null,0,null,null,0,null,null,0,null,null,0,null,null,0]
[{"$nulls":5},0,null,null,0,null,null,0,null,null,0,null,null,0,null,null,0]
["Mittwoch",{"$nulls":4},0,null,null,0,null,null,0,null,null,0,null,null,0,null,null,0,null,{"$f":"SUM(F28:F30,I28:I30,L28:L30,O28:O30,R28:R30,U28:U30)","v":0}]
[{"$f":"A26+1","v":-3},{"$nulls":4},0,null,null,0,null,null,0,null,null,0,null,null,0,null,null,{"$f":"S29*T29","v":0}]
[{"$nulls":5},0,null,null,0,null,null,0,null,null,0,null,null,0,null,null,0]
["Donnerstag",{"$nulls":4},0,null,null,0,null,null,0,null,null,0,null,null,0,null,null,0,null,{"$f":"SUM(F31:F33,I31:I33,L31:L33,O31:O33,R31:R33,U31:U33)","v":0}]
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[{"$nulls":5},0,null,null,0,null,null,0,null,null,0,null,null,0,null,null,0]
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[]
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[]
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[]
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[]
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[]
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[]
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[]
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[{"$nulls":5},0,null,null,0,null,null,0,null,null,0,null,null,0,null,null,0]
["Freitag",{"$nulls":4},0,null,null,0,null,null,0,null,null,0,null,null,0,null,null,0,null,{"$f":"SUM(F1534:F1536,I1534:I1536,L1534:L1536,O1534:O1536,R1534:R1536,U1534:U1536)","v":0}]
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["Samstag",{"$nulls":4},0,null,null,0,null,null,0,null,null,0,null,null,0,null,null,0,null,{"$f":"SUM(F1537:F1539,I1537:I1539,L1537:L1539,O1537:O1539,R1537:R1539,U1537:U1539)","v":0}]
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[]
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[]
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["Training/Aktivität"]
[]
[null,null,"Datum/Zeit:",null,"Durchführungsort(e):"]
[]
["Planen"]
["Inhalte",{"$nulls":3},"Sicherheit"]
["Hauptthema",{"$nulls":3},"Sicherheitsdispositiv und weitere Vorgaben"]
[]
["Weitere Themen"]
[]
["Ziele","Können"]
[null,"Wissen"]
[null,"Emotionen"]
[]
["Methoden"]
[]
["Trainingsmittel"]
[]
[{"$nulls":4},"Spezielle Vorkehrungen für diese Aktivität"]
["Voraussetzungen"]
["Teilnehmer"]
[]
["Leiter"]
[]
["Gewässer/Umwelt"]
[]
["Ausrüstung"]
[]
["Durchführen"]
["Vorbereiten vor Ort"]
["Material",{"$nulls":3},"Infos an Mitleitende"]
[]
["Struktur","Zeit/Dauer","Inhalt","Material","Organisation/Sicherheit","Alternativprogramm"]
[]
["Einstieg"]
[]
["Training/Lektion"]
[]
[]
[]
[]
[]
["Feedback/Abschluss"]
[]
["Bemerkungen"]
[]
["Auswerten"]
[]
["Zielerreichung","Welcher Anteil der Ziele wurden erreicht?"]
[]
["Reflexion","Was war gut, was weniger?"]
[]
["Kommunikation/Infos","an Headcoach/Mitleiter/J+S-Coach"]
[]
[null,"an Teilnehmende"]
[]
[null,"an Eltern"]
[]
["AWK ausfüllen","sportdb.ch"]
[null,"mobile.sportdb.ch"]

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[null,null,"[Test]",null,"[Test]",null,"[Test]",null,"[Test]",null,"[Test]",null,"[Test]",null,"[Test]",null,"[Test]",null,"[Test]",null,"[Test]",null,"[Test]"]
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[{"$f":"'Analyse und Ziele'!A28","v":0},{"$f":"'Analyse und Ziele'!B28","v":0}]
[{"$f":"'Analyse und Ziele'!A29","v":0},{"$f":"'Analyse und Ziele'!B29","v":0}]

{"sheet":"SRV Skills-Award","index":8,"n_rows":71,"n_cols":9,"rows_kept":71,"merged":[[4,0,4,5],[5,0,5,5],[6,0,6,5],[7,0,7,5],[10,0,10,5],[30,0,30,5],[34,0,34,5],[36,0,36,5],[41,0,41,5],[61,0,61,5]]}
["SRV Skills-Award: Fertigkeitstest auf dem Wasser und an Land"]
[]
[]
["Einleitung"]
["Der «SRV Skills Award» ist ein Instrument, um die Grundfertigkeiten der Jugendlichen für das zielgerichtete Training im Rudersport auf dem Wasser und an Land auszubilden."]
["Rudern, als Wettkampfsport betrieben, ist eine Kraftausdauersportart welche gleichzeitig sehr hohe Anforderungen an die Technik stellt. Daher braucht es technische Grundfertigkeiten im Boot und mit der Langhantel, sowie Ausdauer und Beweglichkeit. Wird diesen 4 Faktoren bei der Ausbildung der Jugendlichen nicht genügend Beachtung geschenkt, werden Defizite sehr rasch zu Hindernissen in der Entwicklung jedes Einzelnen."]
["Wer im internationalen Wettkampfrudern bestehen will, muss von Beginn weg zum kompletten Athleten und nicht «nur» zum Ruderer ausgebildet werden."]
["Angesprochen werden mit dem Skills Award alle Jugendlichen, die in den Clubs ausgebildet werden (U17). Aber auch Quereinsteiger, die Rudern erst mit 18 Jahren oder älter als Zweitsportart beginnen und Wettkampfrudern wollen, sollen diesen Skills Award beherrschen."]
[]
["Auf dem Wasser (Skiff)"]
["Auf dem Wasser geben wir Übungen vor, die zu den «Basics» gehören und von den Jugendlichen in den frühen Jahren gründlich erlernt und trainiert werden sollen. Wichtige Elemente wie Balance, Ablauf und Reihenfolge der Teilbewegungen sowie das Handling der Skulls müssen sitzen."]
[]
["Nr.",null,"Übung","Beschreibung","Wiederholungen","Bemerkung"]
[]
[1,null,"Hände drehen",null,"max. pro Minute","nach 30'' Richtung wechseln"]
[]
[2,null,"Ausleger ins Wasser dippen","immer abwechseln zwischen Backbord und Steuerbord","10×"]
[]
[3,null,"Aufstehen im Boot und «Hände hoch»",null,"1×"]
[]
[4,null,"lange Wende",null,"je 1× auf Zeit","je 1 Wende über Backbord und Steuerbord"]
[]
[5,null,"Slalom-Parcours",null,"1 Versuch auf Zeit","Berühren oder Überfahren einer Boje ergibt je 10 Strafsekunden\nUnvollständiges Aufstehen ergibt ebenfalls 10 Strafsekunden"]
[]
[6,null,"Luftschlag","ausheben mit aufgestelltem Blatt, erst dann Blatt abdrehen","1×"]
[]
[7,null,"Boot balancieren",null,"30''"]
[]
["An Land"]
[]
["Bei den Übungen an Land müssen wir die allgemeine körperliche Fitness (Ausdauer, Kraft, Beweglichkeit) der jungen Ruderer und Ruderinnen gezielt fördern."]
[]
["12'-Dauerlauf"]
[]
["Der 12-Minutenlauf ist ein anerkannter, nach dem amerikanischen Sportmediziner Kenneth H. Cooper benannter Check, mit dem man den allgemeinen Fitnesszustand messen kann. Je weiter man in 12‘ kommt, desto besser ist die aerobe Leistungsfähigkeit."]
[]
[{"$nulls":8},"« »"]
[]
[]
["Übungen mit der Langhantel"]
[]
["Übungen mit der Langhantel sind die Grundlage für eine erfolgreiche Entwicklung im Kraftbereich für den Leistungssport, später Spitzensport.\n• Die Kraft und die Schnelligkeit, die Flexibilität und die Koordination werden mit dem Langhanteltraining gleichermassen gefordert und gefördert.\n• Durch diese ganzheitliche Muskeltrainingsmethode, die den gesamten Körper (insbesondere die Rumpf- und Extremitäten stabilisierende Muskulatur) einbezieht, kann der Entwicklung von Haltungs-, Knie-, Fuss- und Bandscheibenproblemen wirksam vorgebeugt werden.\n• Nur wer über ein starkes Korsett und über eine gute Körperspannung verfügt, ist im Stande, die Beinkraft fürs Rudern effektiv auszunutzen - weil die Verbindung «über die Körpermitte» gewährleistet ist.\n• Wie beim Langhanteltraining sind Timing und Technik (neben den konditionellen Fähigkeiten und dem Willen) die entscheidenden Faktoren beim Rudern.\n• Krafttrainingseinheiten mit Junioren müssen unter Aufsicht erfolgen. Den biologischen Gesetzmässigkeiten des wachsenden Skeletts muss Rechnung getragen werden.\nTECHNIK VOR LAST!"]
[]
["Nr.",null,"Übung","Beschreibung","Wiederholungen","Bemerkung"]
[]
[2,null,"Umsetzen / power clean","Start: Füsse schulterbreit, leicht nach aussen, Handposition etwas mehr als schulterbreit\n1. Teil Zug: Mitte Unterschenkel bis Mitte Oberschenkel\n2. Teil Zug: maximale Beschleunigung, unterstützen mit Schultern hochziehen; wenn Stange auf Brusthöhe: Umsetzbewegun, Stange auf Schultern legen und mit einer Kniebeuge abfedern\n\nWichtig!\n• Blick geradeaus \n• mit Beinen abfedern\n• Stange dem Körper entlang führen","5×","Umsetzen ist, aus Sicht\n• des Timings und damit der Beschleunigung\n• der Komplexität der Aneinanderreihung und Kopplung einzelner Teilbewegungen\n• der Stabilisation in der Körpermitte\nmit der Ruderbewegung identisch."]
[]
[3,null,"Frontkniebeugen / front squat","Start: Hantel auf Schultern ablegen, Ellbogen zeigen nach vorne, Hände etwas mehr als Schulterbreit\nBewegung: Kniebeuge so tief wie möglich, aber muskulär abbremsen (nicht im Gelenk)\n\nWichtig!\n• Füsse ganz am Boden\n• Körperspannung während der ganzen Bewegung\n• Knie bleiben aussen (keine X-Beine)","5×","Funktion Perspektive Gewichtheben\nEntwicklung Maximalkraftfähigkeit beim Abbremsen, Fixieren und Aufstehen beim Umsetzen\nFunktion Perspektive Rudern\n• Kraftniveau Beine bei stabilisiertem, aufgerichtetem Oberkörper → Kraftübertragung Beine im Durchzug\n• Stabilität seitliche und vordere Rumpfmuskulatur, aufrechter Brustkorb/ Rippenbogen → verbesserte Atemposition"]
[]
[4,null,"Umsetzen mit Tiefkniebeugen / clean and squat","explosiv-dynamische Kombination aus Übung 2 und 3\n\nWichtig!\n• direkt in Tiefkniebeuge","5×"]
[]
[5,null,"Reisskniebeugen / overhead squat","Start: Füsse schulterbreit, leicht nach aussen, Handposition Reissgriff (Distanz = Schulter bis andere Hand), Arme gestreckt\nBewegung: Kniebeuge so tief wie möglich, aber muskulär abbremsen (nicht im Gelenk), Rumpf stabil halten\n\nWichtig!\n• Blick geradeaus\n• Körperspannung während der ganzen Bewegung\n• Knie bleiben aussen (keine X-Beine)\n• Schaukeln vermeiden","10×","Funktion Perspektive Gewichtheben\nEntwicklung Maximalkraftfähigkeit beim Abbremsen, Fixieren und Aufstehen beim Reissen\nFunktion Perspektive Rudern\n• Stabilisation und Aufrichtung Brustwirbelsäule → stabile Körperhaltung in Auslage und\nEndzug\n• Stabilität Schultergürtel / Schulterblatt → positive Einwirkung auf Zug-Phase und\npräventiv bei Ermüdungsbrüchen im Rippenbereich"]
[]
[6,null,"Kreuzheben / dead lift","Start: Füsse schulterbreit, leicht nach aussen, Handposition Reissgriff oder schulterbreit, bei grossen Lasten im Kreuzgriff\nZug: Mitte Unterschenkel bis Beine gestreckt und Oberkörper aufgerichtet, Schultern sind nach hinten gezogen\n\nWichtig!\n• Rumpfspannung\n• Rücken flach, tendenziell Hohlkreuz\n• Blick geradeaus\n• Arme bleiben gestreckt","10×","Funktion Perspektive Gewichtheben\nEntwicklung Maximalkraftfähigkeit für Beschleunigung auf Vmax der Hantel\nFunktion Perspektive Rudern\n• Kraftfähigkeit unterer Rücken, Oberschenkelrückseite → Kraftübertragung Rumpf-Beine\nüber gesamte Zug-Phase\n• Stabilisation LWS → Stabile LWS-Position im End-Zug (kein Kiste schieben)"]
[]
[7,null,"Liegestütz / push up","Becken muss gedreht sein, kein Hohlkreuz!\nHände schulterbreit!","♀ 5×\n♂ 10×"]
[]
[8,null,"Klimmzüge / pull up",null,"♀ 1×\n♂ 5×"]
[]
["Beweglichkeit"]
[]
["Die Übungen zur Beweglichkeit dauern nur 2‘‘ im Gegensatz zum Stretching."]
[]
["Nr.",null,"Übung","Beschreibung","Wiederholungen","Bemerkung"]
[]
[1,null,"Fussgelenke","Ferse bleibt am Boden, Knie bleib in der Längsachse über dem Fuss\n2'' stark dehnen, dann lösen","10×"]
[]
[2,null,"Hintere Oberschenkel-muskulatur / Hamstrings","Hohlkreuz im Lendenwirbelsäulenbereich beibehalten\n2'' stark dehnen, dann lösen","10×"]
[]
[]
["Slalom-Parcours"]