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Developing Physical Qualities

Developing Physical Qualities. Tommi Paananen, SPO10S. The athlete. Background Gender : Female Age : 16 Sport : Floorball Team : SB Welhot women first team Participated in a national level floorball talent camp for juniors during the spring ( Taiturileiri 3 ). The project.

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Developing Physical Qualities

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  1. Developing Physical Qualities Tommi Paananen, SPO10S

  2. The athlete • Background • Gender: Female • Age: 16 • Sport: Floorball • Team: SB Welhot women first team • Participated in a national level floorball talent camp for juniors during the spring (Taiturileiri 3)

  3. The project • Goal: Gain agility, speed endurance and lower body explosive strength before the season begins • Training: Four times a week with the team plus 2 strentgh&conditioning sessions individually • Tests: Done with the team. Included core strength, 30 meter sprint, horizontal jump test from the spot, hexagon agility test and a high intensity interval test for lactic acid endurance. • The time span was from when I took over as the head coach (late May) and the pre-season tests took place two weeks ago (early Septempber) - the total span being four months.

  4. Start level tests • Back (60 second repetition): 71 • Abs (60s with 2,5kg behind neck): 23 • 30m sprint: 5,12 • Horizontal jump: 185cm • Speed endurance: 65, 68, 73 • Hexagon agility: 12,20

  5. Training programme, May-June • OTO: individual training

  6. Training programme July • Loma had individual programmes for everyone • Kotkankallio core strength mon, fri upper body, puijo legs (speed)

  7. Training programme August • Puijo legs, maximal power output

  8. Training programme September • Explosive strength heavily focused prior to season beginning in October, after testing

  9. Pre-season (end level) tests • Back (60 second repetition): 82 • Abs (60s with 2,5kg behind neck): 35 • 30m sprint: 4,94 • Horizontal jump: 192cm • Speed endurance: 61, 63, 65 • Hexagon agility: 11,33

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