{"id":6480,"date":"2020-09-25T08:23:08","date_gmt":"2020-09-25T08:23:08","guid":{"rendered":"http:\/\/revista-apunts.com\/tablas\/tabla-1-142-05\/"},"modified":"2020-09-25T11:54:51","modified_gmt":"2020-09-25T11:54:51","slug":"table-1-142-05","status":"publish","type":"tablas","link":"https:\/\/revista-apunts.com\/en\/tablas\/table-1-142-05\/","title":{"rendered":"Table 1 – 142.05"},"content":{"rendered":"\n

Table 1<\/h2>\n\n\n\n

Exercises used during the first intervention period. Without added external load<\/em><\/p>\n\n\n\n
Exercises without added external load (without weights)<\/td>Series<\/td>Repetitions<\/td><\/tr>
Bodyweight<\/td>Flexions<\/td>3-4<\/td>8-12<\/td><\/tr>
Pull-ups<\/td>3-4<\/td>6-10<\/td><\/tr>
Multi-jumps<\/td>3-5<\/td>5-10<\/td><\/tr>
Plyometrics<\/td>0<\/td>90-150 jumps<\/td><\/tr>
Isometrics<\/td>3-4<\/td>30″<\/td><\/tr>
TRX<\/td>3-4<\/td>10-15<\/td><\/tr>
<\/td><\/td><\/td><\/td><\/tr>
Technical exercises, strokes and propulsive moves with elastic bands<\/td>Support scull<\/td>3-4<\/td>15-20<\/td><\/tr>
Scull stroke<\/td>3-4<\/td>15-20<\/td><\/tr>
Barracuda propulsion<\/td>3-4<\/td>10-15<\/td><\/tr>
<\/td><\/td><\/td><\/td><\/tr>
Multiple handball throws<\/td>Above the head (throw-in)<\/td>3-5<\/td>10<\/td><\/tr>
Frontal (chest throw)<\/td>3-5<\/td>10<\/td><\/tr>
Lateral two hands<\/td>3-5<\/td>10\/side<\/td><\/tr>
Overhead smash<\/td>3-5<\/td>20\u201d- 30\u201d<\/td><\/tr>
Overhead smash with jump<\/td>3-5<\/td>20\u201d- 30\u201d<\/td><\/tr>
<\/td><\/td><\/td><\/td><\/tr>
Technical exercises with lower body and breadth of movement (hip)<\/td>Dynamic stretches, low-medium speed (flexion, extension, abduction, hip<\/td>2-3<\/td>10-15<\/td><\/tr>
Controlled hip flex.\/ext.\/abd. up to maximum active breadth (without counter-movement)<\/td>2-3<\/td>10-15<\/td><\/tr>
Rotation and ext. of hip from 90\u00ba abduction<\/td>2-3<\/td>10-12<\/td><\/tr>
Same exercises as above with load on the ankles or elastic bands<\/td>2-3<\/td>10<\/td><\/tr>
<\/td><\/td><\/td><\/td><\/tr>
Acrobatic elements<\/td>Tiptoes (vertical balance 3 points of supports)<\/td><\/td><\/td><\/tr>
Handstand<\/td><\/td><\/td><\/tr>
Handstand bridge<\/td><\/td><\/td><\/tr>
Bridge with vertical leg<\/td><\/td><\/td><\/tr>
Back walkover from bridge<\/td><\/td><\/td><\/tr><\/tbody><\/table>\n\n\n\n
\n
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