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<!--
File automatically generated using DocOnce (https://github.com/doconce/doconce/):
doconce format html BasisTrening1.do.txt --html_style=bootswatch_flatly --pygments_html_style=default --html_admon=bootstrap_panel -html_pre_style=inherit
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<html>
<head>
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<meta name="description" content="Basistrening I">
<title>Basistrening I</title>
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<!-- Bootstrap navigation bar -->
<div class="navbar navbar-default navbar-fixed-top">
<div class="navbar-header">
<button type="button" class="navbar-toggle" data-toggle="collapse" data-target=".navbar-responsive-collapse">
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<a class="navbar-brand" href="BasisTrening1.html">Basistrening I</a>
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<div class="navbar-collapse collapse navbar-responsive-collapse">
<ul class="nav navbar-nav navbar-right">
<li class="dropdown">
<a href="#" class="dropdown-toggle" data-toggle="dropdown">Contents <b class="caret"></b></a>
<ul class="dropdown-menu">
<!-- navigation toc: --> <li><a href="#sammendrag" style="font-size: 80%;"><b>Sammendrag</b></a></li>
<!-- navigation toc: --> <li><a href="#opplegg" style="font-size: 80%;"><b>Opplegg</b></a></li>
<!-- navigation toc: --> <li><a href="#oppmøte-oppvarming" style="font-size: 80%;"> Oppmøte/Oppvarming</a></li>
<!-- navigation toc: --> <li><a href="#hoveddel-balanse-stabilitet-mobilitet" style="font-size: 80%;"><b>Hoveddel: Balanse, Stabilitet, Mobilitet</b></a></li>
<!-- navigation toc: --> <li><a href="#gruppe-balanse" style="font-size: 80%;"> Gruppe Balanse</a></li>
<!-- navigation toc: --> <li><a href="#øvelser" style="font-size: 80%;"> Øvelser:</a></li>
<!-- navigation toc: --> <li><a href="#gruppe-mobilitet" style="font-size: 80%;"> Gruppe Mobilitet</a></li>
<!-- navigation toc: --> <li><a href="#øvelser" style="font-size: 80%;"> Øvelser:</a></li>
<!-- navigation toc: --> <li><a href="#gruppe-stabilitet" style="font-size: 80%;"> Gruppe Stabilitet</a></li>
<!-- navigation toc: --> <li><a href="#øvelser" style="font-size: 80%;"> Øvelser:</a></li>
<!-- navigation toc: --> <li><a href="#stafett" style="font-size: 80%;"> Stafett</a></li>
<!-- navigation toc: --> <li><a href="#ballspill" style="font-size: 80%;"> Ballspill</a></li>
<!-- navigation toc: --> <li><a href="#kilder" style="font-size: 80%;"> Kilder</a></li>
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<p> </p><p> </p><p> </p> <!-- add vertical space -->
<!-- ------------------- main content ---------------------- -->
<!-- doconce format pdflatex lnotesNEW.do.txt --no_abort -->
<div class="jumbotron">
<center>
<h1>Basistrening I</h1>
</center> <!-- document title -->
<!-- author(s): Strindheim IL Ski G/J 13/14år -->
<center>
<b>Strindheim IL Ski G/J 13/14år</b>
</center>
<!-- institution(s) -->
<br>
<center>
<h4>17.1.2022</h4>
</center> <!-- date -->
<br>
</div> <!-- end jumbotron -->
<h1 id="sammendrag" class="anchor">Sammendrag </h1>
<ul>
<li> Oppmøte: kl. 18.50 Eberg Skole</li>
<li> Avslutning: kl. 20.00</li>
</ul>
<br />
<p>
<b>Fokus på Balanse, Stabilitet, Mobilitet:</b>
</p>
<ul>
<li> Oppvarming 10'</li>
<li> Balanse 15'</li>
<li> Mobilitet 15'</li>
<li> Stabilitet 15'</li>
<li> Stafett 7'</li>
<li> Ballspill/Avslutning 8'</li>
</ul>
<br />
<hr>
<h1 id="opplegg" class="anchor">Opplegg </h1>
<h2 id="oppmøte-oppvarming" class="anchor">Oppmøte/Oppvarming </h2>
<ul>
<li> Kort trenersamtale/koordinasjon under oppmøte</li>
<li> <b>Rolig</b> oppvarming i sirkel 5'</li>
<li> Drag gjennom hallen (løpe ABC) 5'</li>
</ul>
<h1 id="hoveddel-balanse-stabilitet-mobilitet" class="anchor">Hoveddel: Balanse, Stabilitet, Mobilitet </h1>
<p>Trening i <b>tre grupper</b> . Bytt grupper etter 15'.</p>
<h2 id="gruppe-balanse" class="anchor">Gruppe Balanse </h2>
<dl>
<dt>Ide:<dd>
<li> Flere balanseøvelser på benk og på bakken.</li>
<li> Øvelser er nye for de fleste. En trener til veiledning.
</dl>
<h3 id="øvelser" class="anchor">Øvelser: </h3>
<p>
<b>B01:</b>
Stå på et bein og flytt tyngdepunkt fram og tilbake. </p>
<div>
<video loop controls width='400' height='365' preload='none'>
<source src='img/Balanse_einfach.mp4' type='video/mp4; codecs="avc1.42E01E, mp4a.40.2"'>
</video>
</div>
<p><em></em></p>
<!-- Issue warning if in a Safari browser -->
<script language="javascript">
if (!!(window.safari)) {
document.write("<div style=\"width:95%%; padding:10px; border:1px solid #100; border-radius:4px;\"><p><font color=\"red\">The above movie will not play in Safari - use Chrome, Firefox, or Opera.</font></p></div>")}
</script>
<hr>
<p>
<b>B02:</b>
Øvelsen utføres på bakken. Hold overkroppen stabil. </p>
<div>
<video loop controls width='400' height='365' preload='none'>
<source src='img/Ausfallbalanse.mp4' type='video/mp4; codecs="avc1.42E01E, mp4a.40.2"'>
</video>
</div>
<p><em></em></p>
<!-- Issue warning if in a Safari browser -->
<script language="javascript">
if (!!(window.safari)) {
document.write("<div style=\"width:95%%; padding:10px; border:1px solid #100; border-radius:4px;\"><p><font color=\"red\">The above movie will not play in Safari - use Chrome, Firefox, or Opera.</font></p></div>")}
</script>
<hr>
<p>
<b>B03:</b>
Øvelsen utføres på benk. Hold overkroppen stabil. </p>
<div>
<video loop controls width='400' height='365' preload='none'>
<source src='img/balanse_bank.mp4' type='video/mp4; codecs="avc1.42E01E, mp4a.40.2"'>
</video>
</div>
<p><em></em></p>
<!-- Issue warning if in a Safari browser -->
<script language="javascript">
if (!!(window.safari)) {
document.write("<div style=\"width:95%%; padding:10px; border:1px solid #100; border-radius:4px;\"><p><font color=\"red\">The above movie will not play in Safari - use Chrome, Firefox, or Opera.</font></p></div>")}
</script>
<hr>
<p>
<b>B04:</b>
Arm, overkropp og ett bein på linje. Så vannrett som mulig :-) </p>
<div>
<video loop controls width='400' height='365' preload='none'>
<source src='img/stuperen.mp4' type='video/mp4; codecs="avc1.42E01E, mp4a.40.2"'>
</video>
</div>
<p><em></em></p>
<!-- Issue warning if in a Safari browser -->
<script language="javascript">
if (!!(window.safari)) {
document.write("<div style=\"width:95%%; padding:10px; border:1px solid #100; border-radius:4px;\"><p><font color=\"red\">The above movie will not play in Safari - use Chrome, Firefox, or Opera.</font></p></div>")}
</script>
<hr>
<p>
<b>B05:</b>
Lange hopp og tydelig pause på ett bein.</p>
<div>
<video loop controls width='400' height='365' preload='none'>
<source src='img/Einbeinhopp.mp4' type='video/mp4; codecs="avc1.42E01E, mp4a.40.2"'>
</video>
</div>
<p><em></em></p>
<!-- Issue warning if in a Safari browser -->
<script language="javascript">
if (!!(window.safari)) {
document.write("<div style=\"width:95%%; padding:10px; border:1px solid #100; border-radius:4px;\"><p><font color=\"red\">The above movie will not play in Safari - use Chrome, Firefox, or Opera.</font></p></div>")}
</script>
<hr>
<p>
<b>B06:</b>
Øvelsen utføres på benk. Prøv først med kort utfall. Tydelig pause mens du står oppå benken.</p>
<div>
<video loop controls width='400' height='365' preload='none'>
<source src='img/Bankausfall.mp4' type='video/mp4; codecs="avc1.42E01E, mp4a.40.2"'>
</video>
</div>
<p><em></em></p>
<!-- Issue warning if in a Safari browser -->
<script language="javascript">
if (!!(window.safari)) {
document.write("<div style=\"width:95%%; padding:10px; border:1px solid #100; border-radius:4px;\"><p><font color=\"red\">The above movie will not play in Safari - use Chrome, Firefox, or Opera.</font></p></div>")}
</script>
<h2 id="gruppe-mobilitet" class="anchor">Gruppe Mobilitet </h2>
<dl>
<dt>Ide:<dd></li>
<li> Flere øvelser med aktiv tøying på matte og/eller på bakken.</li>
<li> Øvelsene er nye for de fleste. En trener til veiledning.
</dl>
<h3 id="øvelser" class="anchor">Øvelser: </h3>
<p>
<b>M01:</b>
Rolige bevegelser. Stabil overkropp.</p>
<div>
<video loop controls width='400' height='365' preload='none'>
<source src='img/utfall.mp4' type='video/mp4; codecs="avc1.42E01E, mp4a.40.2"'>
</video>
</div>
<p><em></em></p>
<!-- Issue warning if in a Safari browser -->
<script language="javascript">
if (!!(window.safari)) {
document.write("<div style=\"width:95%%; padding:10px; border:1px solid #100; border-radius:4px;\"><p><font color=\"red\">The above movie will not play in Safari - use Chrome, Firefox, or Opera.</font></p></div>")}
</script>
<hr>
<p>
<b>M02:</b>
Roter annenhver arm opp mot taket, se mot hånden. </p>
<div>
<video loop controls width='400' height='365' preload='none'>
<source src='img/Rotasjon.mp4' type='video/mp4; codecs="avc1.42E01E, mp4a.40.2"'>
</video>
</div>
<p><em></em></p>
<!-- Issue warning if in a Safari browser -->
<script language="javascript">
if (!!(window.safari)) {
document.write("<div style=\"width:95%%; padding:10px; border:1px solid #100; border-radius:4px;\"><p><font color=\"red\">The above movie will not play in Safari - use Chrome, Firefox, or Opera.</font></p></div>")}
</script>
<hr>
<p>
<b>M03:</b>
Hold rundt låret, strekk ut kneet og bøy rolig tilbake til utgangsstillingen.</p>
<div>
<video loop controls width='400' height='365' preload='none'>
<source src='img/hamstring.mp4' type='video/mp4; codecs="avc1.42E01E, mp4a.40.2"'>
</video>
</div>
<p><em></em></p>
<!-- Issue warning if in a Safari browser -->
<script language="javascript">
if (!!(window.safari)) {
document.write("<div style=\"width:95%%; padding:10px; border:1px solid #100; border-radius:4px;\"><p><font color=\"red\">The above movie will not play in Safari - use Chrome, Firefox, or Opera.</font></p></div>")}
</script>
<hr>
<p>
<b>M04:</b>
Rotasjon på ryggen - hold skuldrene i gulvet.</p>
<div>
<video loop controls width='400' height='365' preload='none'>
<source src='img/Hofte1.mp4' type='video/mp4; codecs="avc1.42E01E, mp4a.40.2"'>
</video>
</div>
<p><em></em></p>
<!-- Issue warning if in a Safari browser -->
<script language="javascript">
if (!!(window.safari)) {
document.write("<div style=\"width:95%%; padding:10px; border:1px solid #100; border-radius:4px;\"><p><font color=\"red\">The above movie will not play in Safari - use Chrome, Firefox, or Opera.</font></p></div>")}
</script>
<hr>
<p>
<b>M05:</b>
Rotasjon på magen - hold skuldrene i gulvet.</p>
<div>
<video loop controls width='400' height='365' preload='none'>
<source src='img/Hofte2.mp4' type='video/mp4; codecs="avc1.42E01E, mp4a.40.2"'>
</video>
</div>
<p><em></em></p>
<!-- Issue warning if in a Safari browser -->
<script language="javascript">
if (!!(window.safari)) {
document.write("<div style=\"width:95%%; padding:10px; border:1px solid #100; border-radius:4px;\"><p><font color=\"red\">The above movie will not play in Safari - use Chrome, Firefox, or Opera.</font></p></div>")}
</script>
<hr>
<p>
<b>M06:</b>
Hoftetøying - Hold ryggen strak, brystet frem og kneet på linje med hoften.</p>
<div>
<video loop controls width='400' height='365' preload='none'>
<source src='img/Hofte3.mp4' type='video/mp4; codecs="avc1.42E01E, mp4a.40.2"'>
</video>
</div>
<p><em></em></p>
<!-- Issue warning if in a Safari browser -->
<script language="javascript">
if (!!(window.safari)) {
document.write("<div style=\"width:95%%; padding:10px; border:1px solid #100; border-radius:4px;\"><p><font color=\"red\">The above movie will not play in Safari - use Chrome, Firefox, or Opera.</font></p></div>")}
</script>
<hr>
<p>
<b>M07:</b>
Utfalltøying</p>
<div>
<video loop controls width='400' height='365' preload='none'>
<source src='img/Hofte4.mp4' type='video/mp4; codecs="avc1.42E01E, mp4a.40.2"'>
</video>
</div>
<p><em></em></p>
<!-- Issue warning if in a Safari browser -->
<script language="javascript">
if (!!(window.safari)) {
document.write("<div style=\"width:95%%; padding:10px; border:1px solid #100; border-radius:4px;\"><p><font color=\"red\">The above movie will not play in Safari - use Chrome, Firefox, or Opera.</font></p></div>")}
</script>
<hr>
<p>
<b>M08:</b>
Hund - ha rette knær og svai i korsryggen under hele bevegelsen.</p>
<div>
<video loop controls width='400' height='365' preload='none'>
<source src='img/Hofte5.mp4' type='video/mp4; codecs="avc1.42E01E, mp4a.40.2"'>
</video>
</div>
<p><em></em></p>
<!-- Issue warning if in a Safari browser -->
<script language="javascript">
if (!!(window.safari)) {
document.write("<div style=\"width:95%%; padding:10px; border:1px solid #100; border-radius:4px;\"><p><font color=\"red\">The above movie will not play in Safari - use Chrome, Firefox, or Opera.</font></p></div>")}
</script>
<h2 id="gruppe-stabilitet" class="anchor">Gruppe Stabilitet </h2>
<dl>
<dt>Ide:<dd></li>
<li> Flere øvelser til stabilitet og styrke. På matte og/eller på bakken.</li>
<li> Øvelser er kjent for de fleste. Utøverne styrer selv.
</dl>
<h3 id="øvelser" class="anchor">Øvelser: </h3>
<p>
<b>S01:</b>
Planke 1' - el classico (det klarer vi uten bilde)</p>
<hr>
<p>
<b>S02:</b>
Bekkenkontroll - Ligg på ryggen med bøyde knær, 90 graders vinkel i hofter og knær gjennom hele øvelsen.</p>
<div>
<video loop controls width='400' height='365' preload='none'>
<source src='img/bekkenkontroll.mp4' type='video/mp4; codecs="avc1.42E01E, mp4a.40.2"'>
</video>
</div>
<p><em></em></p>
<!-- Issue warning if in a Safari browser -->
<script language="javascript">
if (!!(window.safari)) {
document.write("<div style=\"width:95%%; padding:10px; border:1px solid #100; border-radius:4px;\"><p><font color=\"red\">The above movie will not play in Safari - use Chrome, Firefox, or Opera.</font></p></div>")}
</script>
<hr>
<p>
<b>S03:</b>
Telemarkhopp - få kne over tå.</p>
<div>
<video loop controls width='400' height='365' preload='none'>
<source src='img/telemarkshopp.mp4' type='video/mp4; codecs="avc1.42E01E, mp4a.40.2"'>
</video>
</div>
<p><em></em></p>
<!-- Issue warning if in a Safari browser -->
<script language="javascript">
if (!!(window.safari)) {
document.write("<div style=\"width:95%%; padding:10px; border:1px solid #100; border-radius:4px;\"><p><font color=\"red\">The above movie will not play in Safari - use Chrome, Firefox, or Opera.</font></p></div>")}
</script>
<hr>
<p>
<b>S04:</b>
Push up - push armene helt ut. </p>
<div>
<video loop controls width='400' height='365' preload='none'>
<source src='img/push_up_.mp4' type='video/mp4; codecs="avc1.42E01E, mp4a.40.2"'>
</video>
</div>
<p><em></em></p>
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<hr>
<p>
<b>S05:</b>
Omvendt planke med ankel bevegelse. Albuene under skuldrene, rett linje fra skulder til ankel, ankel fram og tilbake. </p>
<div>
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<p><em></em></p>
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<hr>
<p>
<b>S06:</b>
Sideplanke 30'' + 30'' - med stabil hofte. (det klarer vi uten bilde)</p>
<h2 id="stafett" class="anchor">Stafett </h2>
</li>
<ul>
<li> Grupper med 3-4 utøvere.</li>
<li> Fram og tilbake i hallen,</li>
<li> 2x:
<ol type="a"></li>
<li> Sprint</li>
<li> Hopp på et ben</li>
<li> Sprint</li>
</ol>
</ul>
<h2 id="ballspill" class="anchor">Ballspill </h2>
<h2 id="kilder" class="anchor">Kilder </h2>
<ul>
<li> <a href="https://www.skadefri.no" target="_self">Norges Idrettsforbund:: Skadefri</a></li>
<li> <a href="https://olympiatoppenvideo.no/folder/4._basistrening_arkiv/idrettsspesifikke_ovelser/langrenn" target="_self">Olympiatoppen</a></li>
</ul>
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