{"id":502,"date":"2017-07-31T01:09:26","date_gmt":"2017-07-30T23:09:26","guid":{"rendered":"http:\/\/www.supercoach.de\/scwp\/?p=502"},"modified":"2026-08-21T10:36:51","modified_gmt":"2026-08-21T08:36:51","slug":"praeventive-dehnuebungen","status":"publish","type":"post","link":"https:\/\/www.supercoach.de\/scwp\/2017\/07\/31\/praeventive-dehnuebungen\/","title":{"rendered":"pr\u00e4ventive Dehn\u00fcbungen"},"content":{"rendered":"<p><strong>Dehnung der Adduktoren, langer Hebel:<\/strong><\/p>\n<p>Das zu dehnende Bein seitlich abspreizen und mit der Fu\u00dfinnenseite auflegen. Becken zum Boden schieben und Oberk\u00f6rper leicht zur Dehnseite neigen, bis Spannung auf der Oberschenkelinnenseite entsteht.<br \/>\n<em>Dauer:<\/em> mindestens 30 sek, 2 &#8211; 3 x je Seite<\/p>\n<p><strong>Dehnung der Adduktoren, kurzer Hebel:<\/strong><\/p>\n<p>Knie so weit wie m\u00f6glich spreizen, Fu\u00dfinnenseite und Knie auf den Boden auflegen. Die Weite der Gr\u00e4tsche bestimmt den Dehnungsgrad. Im Kniegelenk soll kein Schmerz entstehen!<br \/>\n<em>Dauer:<\/em> mindestens 30 sek, 2 &#8211; 3 x je Seite<\/p>\n<p><strong>Kr\u00e4ftigung der Adduktoren:<\/strong><\/p>\n<p>Theraband o. \u00e4. zu einem Ring binden und fixieren (z. B. am Standbein eines anderen Spielers). Am Vorfu\u00df einh\u00e4ngen und zum Standbein anziehen. Der Abstand zum Fixpunkt bestimmt den Widerstand. Auf korrekte Achse des Standbeins achten (Kniegelenk soll nicht nach innen kippen).<br \/>\n<em>Dauer:<\/em> 3 &#8211; 4 Serien, maximale Dauer<\/p>\n<p><strong>R\u00fcckenstabilisierung \u00fcber die bauchseitige Muskelkette:<\/strong><\/p>\n<p>In den Unterarmst\u00fctz gehen, wobei die Lendenwirbels\u00e4ule nicht durchh\u00e4ngen darf. Abwechselnd ein Bein vom Boden anheben. Je weiter die <em>Ellbogen und F\u00fc\u00dfe auseinander sind, desto schwerer ist die \u00dcbung.<br \/>\nDauer:<\/em> 3 &#8211; 4 Serien, maximale Dauer<\/p>\n<p><strong>R\u00fcckenstabilisierung \u00fcber die r\u00fcckseitige Muskelkette:<\/strong><\/p>\n<p>In der R\u00fcckenlage wird ein Bein auf einen Ball (oder Kasten) gelegt und das andere Bein in Knie und H\u00fcfte angewinkelt halten. Nun das Becken vom Boden heben, Bogenspannung aufbauen und halten.<br \/>\n<em>Dauer:<\/em> 3 &#8211; 4 x je Bein, so lange wie m\u00f6glich<\/p>\n<p><strong>R\u00fcckenstabilisierung \u00fcber die seitliche Muskelkette:<\/strong><\/p>\n<p>Im Unterarmst\u00fctz seitlich das obere Bein und das Becken anheben. Diese Bogenspannung halten. Als Steigerung ist ein schnelles Bewegen des freien Beines nach vorne und hinten m\u00f6glich.<br \/>\n<em>Dauer:<\/em> 3 &#8211; 4 x je Seite, so oft wie m\u00f6glich<\/p>\n<p><strong>Kniegelenkstabilisation, dynamisch:<\/strong><\/p>\n<p>Im Einbeinstand das andere Bein auf einen Ball legen. Beim Rollen des Balles nach au\u00dfen das Kniegelenk des Standbeins so weit wie m\u00f6glich beugen. Den Ball nach innen f\u00fchren und das Kniegelenk wieder strecken. <em>Dauer:<\/em> 3 &#8211; 4 x, so lange wie m\u00f6glich<\/p>\n<p><strong>Kniegelenkstabilisation, statisch:<\/strong><\/p>\n<p>Theraband o. \u00e4. zu einem Ring binden und fixieren (z. B. am Standbein eines anderen Spielers). Am Vorfu\u00df einh\u00e4ngen, vor das Band stellen und nach au\u00dfen wegziehen.<br \/>\n<em>Dauer:<\/em> 3 &#8211; 4 maximale Durchg\u00e4nge<\/p>\n<p><strong>Kniegelenkstabilisation f\u00fcr Rotationsbewegungen:<\/strong><\/p>\n<p>Im Einbeinstand einen Ball in beiden H\u00e4nden halten. Mit dem Ball nun den Boden ber\u00fchren, dann zur anderen Seite m\u00f6glichst weit hochheben. Dabei ist der Blick immer auf den Ball gerichtet.<br \/>\n<em>Dauer:<\/em> 3 &#8211; 4 x je Bein, so oft wie m\u00f6glich<\/p>\n<p><strong>Sprunggelenkstabilisation:<\/strong><\/p>\n<p>Im Einbeinstand ohne Schuhe auf einer labilen Unterlage (z. B. Hochsprungmatte oder Kreisel) partnerweise gegen\u00fcberstehend B\u00e4lle zuwerfen bzw. schie\u00dfen (oder zuwerfen und zur\u00fcckschie\u00dfen). Die Partner k\u00f6nnen beim Zuwerfen auch seitlich zueinander stehen.<br \/>\n<em>Dauer:<\/em> so lange wie m\u00f6glich mit einer Minute Pause zwischen den Belastungen<\/p>\n<div class=\"pdfprnt-buttons pdfprnt-buttons-post pdfprnt-bottom-right\"><a href=\"https:\/\/www.supercoach.de\/scwp\/wp-json\/wp\/v2\/posts\/502?print=pdf\" class=\"pdfprnt-button pdfprnt-button-pdf\" target=\"_blank\" ><img decoding=\"async\" src=\"http:\/\/www.supercoach.de\/scwp\/wp-content\/plugins\/pdf-print\/images\/pdf.png\" alt=\"image_pdf\" title=\"PDF anzeigen\" \/><\/a><a href=\"https:\/\/www.supercoach.de\/scwp\/wp-json\/wp\/v2\/posts\/502?print=print\" class=\"pdfprnt-button pdfprnt-button-print\" target=\"_blank\" ><img decoding=\"async\" src=\"http:\/\/www.supercoach.de\/scwp\/wp-content\/plugins\/pdf-print\/images\/print.png\" alt=\"image_print\" title=\"Inhalt drucken\" \/><\/a> <span class=\"pdfprnt-count-generation\">69<\/span><\/div>","protected":false},"excerpt":{"rendered":"<div class=\"mh-excerpt\"><p>Dehnung der Adduktoren, langer Hebel: Das zu dehnende Bein seitlich abspreizen und mit der Fu\u00dfinnenseite auflegen. Becken zum Boden schieben und Oberk\u00f6rper leicht zur Dehnseite neigen, bis Spannung auf der Oberschenkelinnenseite entsteht. Dauer: mindestens 30 <a class=\"mh-excerpt-more\" href=\"https:\/\/www.supercoach.de\/scwp\/2017\/07\/31\/praeventive-dehnuebungen\/\" title=\"pr\u00e4ventive Dehn\u00fcbungen\">[&#8230;]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":498,"comment_status":"open","ping_status":"open","sticky":false,"template":"template-full.php","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[],"class_list":["post-502","post","type-post","status-publish","format-standard","has-post-thumbnail","category-training"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>pr\u00e4ventive Dehn\u00fcbungen - Supercoach<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.supercoach.de\/scwp\/2017\/07\/31\/praeventive-dehnuebungen\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"pr\u00e4ventive Dehn\u00fcbungen - Supercoach\" \/>\n<meta property=\"og:description\" content=\"Dehnung der Adduktoren, langer Hebel: Das zu dehnende Bein seitlich abspreizen und mit der Fu\u00dfinnenseite auflegen. 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