Coordination training

introduction

Well-trained coordination is of great importance in many areas of everyday life. In addition to the job, a high repertoire of motor skills is also of great importance in leisure activities. This becomes more and more important with age.

Someone who regularly coordinative exercises completed, becomes a improved strength and endurance determine with yourself.
The other way around Sedentary lifestyle with deterioration in Movement coordination hand in hand. This increases the health risk, because poor coordination goes with it unphysiological movements, Joint instabilities and one increased risk of falling hand in hand.

Targeted countermeasures in the form of coordination exercises and coordination training can create a solid basis for everyday and athletic movements, and the health risk can be minimized. One of the main aspects of coordination exercises is the interaction of the individual muscles and muscle groups.
If the cooperation of the muscles is regularly trained in coordination training, improvements in stability and balance can be achieved quickly. The basis of the coordination exercises is that you bring the body into positions that it has not known from everyday life.

Classification of training forms

Coordination training can be divided into two areas, the School area and the Adult area.

Coordination training in school

In the school sector, coordination training is the tool for Movement executions. Through coordination training, children learn and develop complex movements and forms of movement motor memory.

For precise movements and good coordination the foundations are laid at school age. What is missed there can difficult to catch up in adulthood become.
It is especially important on the fun to pay attention to when performing the exercise. Coordination training should not be a blunt repetition of movements, but a motivated and concentrated, varied physical activity be. In the beginner's course, you should start with simple coordinative movements or coordination games.

In the following some exercises for coordination training in school age are presented before the specific coordination training for adults is explained.

Warm up

Nice that Warm up should have coordinative requirements.

A typical exercise is on Warm-up cross, a cross which can be marked with 5 cones (4 outer and one middle cone). The warm-up cross is intended for six to eight participants. There are always two people running at the same time from an outer cone to the middle cone. Then turn around the middle cone at an angle of 90 ° to the right and run towards the new outer cone again.
There the next person is applauded, who in turn approaches the middle cone and turns around it at a 90 ° angle.
This can be done a few rounds before the Exercise varies or is terminated. Variation possibilities can exist in a circling of the middle cone before walking to an outer cone again. The middle cap could also be briefly touched with the fingertips.

After the warm-up, the focus can now be on pure coordination training. This can be, for example, as classic running training happen.

Exercises for children

Many exercises that are suitable come from the coordination training of football. For the exercise now presented, you again need five cones that mark a cross. The outer cones represent a square, whereby the side lengths can be varied according to the respective abilities of the athletes. In the middle of the square is the last hat. The exercise can be performed with or without a soccer ball. In school age it is recommended to do it without a ball.

Two groups run one after the other from a start cone to a finish cone. Once at the target cone, the participants turn at a 45 ° angle around the cone. For example, the group that starts from the left turns right, and the group that starts from the right turns left. The groups run towards the start cones of the other group and cross their path. When you arrive at the cone, the whole game starts all over again, only that the two groups have now exchanged their starting cones and thus turn in the other direction at the new target cone.
The first coordinative task is to avoid the other group in the middle of the square.

If the level of difficulty is to be increased, an additional task can be given on various sections of the course. This can e.g. B. Heel, hop, mono-enema, excessive rolling of the sole, side steps or running backwards. There are many more ways to vary the exercise and increase the level of difficulty.

Read more on the topic: Strength training for children

Coordination training for adults

In coordination training for adults and also for the competitive sport the requirements are higher than with students. The aim of coordination training for adults is Optimization of processes of the perception, the Improvement of decision-making behavior, one Optimizing motion control and the development of creative solutions with problems.

A good introductory exercise is that One-legged stance. The person stands on a folded towel (the softer the surface, the more difficult) and lifts the knee of the other leg.
Holding the Body tension is an important aspect here. This exercise should 20-30 seconds are executed.

To increase the level of difficulty, the eyes closed and / or the head can be pulled back. In order to complete the exercise as a partner exercise and to increase the level of difficulty and the requirements, you need a towel, a partner and a ball. Everyone stands on one leg on a folded towel (the softer the surface, the more difficult). Then the partners try to throw the ball to each other. The exercise can be made more difficult by the distance between the partners and also by closing one eye.

Exercises for adults

In the exercise now presented, a course with various tasks must be run through. First you sprint over a short distance, after which you have to run through two cones in the slalom. A ladder lying on the ground must be traversed with lifting steps with a short sprint directly at the end of the ladder. After a hat slalom, a medium-length sprint followed by a strong right turn. There are small obstacles that should be crossed as quickly as possible. After this obstacle, there are four cones that are to be reached and run through by taking quick steps sideways. Finally, another sprint awaits the athlete. This exercise is particularly suitable for team sports and sports groups, as several practitioners can train at the same time.

The following task represents a huge potential of exercises for training coordination:

A ladder lying on the floor or sufficient markings or rings can serve as a basis here. It is up to the practitioner which walking pattern he chooses through the rungs of the ladder.
The combinations are almost endless and there is enough variety. In order to increase the requirement even more, there is the possibility of using additional aids for this exercise. During the run, a ball can be thrown up and caught again and again. In a partner exercise, the ball can be thrown with different hardness or different trajectories to make the exercise more difficult.

Another exercise that you can do very well on your own is done kneeling on a fitness mat. Knees and hands are supported on the mat, the angle in the knee and hip joints is 90 ° and the head remains in line with the spine. From the side this position looks a bit like a bridge.
Now move the right arm forward and the left leg backwards at the same time, so that only the right knee and left arm touch the floor. In this position you try to keep your balance for a few seconds and bring your arm and leg back to the basic position. It is important to pay attention to a clean and controlled execution of the exercise. Repeat this process with the other extremity (left arm and right leg).
In order to vary the exercise and increase the level of difficulty, you can now try to stretch your arms and legs to the sides of the body and not just forwards and backwards. You can repeat these exercises a few times before switching to another exercise.

Hand-leg-eye coordination

A good Hand-leg-eye Coordination plays an important role, especially in everyday life. Therefore, a few exercises in this area are presented at the end.

For a good Hand-eye coordination are first on the left, then on the right hand all fingers individually brought to the thumb. It starts with the index finger. Over the middle and ring finger to the little finger and back again one after the other. Then the other hand follows.

For the Leg-eye coordination one goes into one One-legged stance and leads with the foot a circular motion off, the gaze is directed straight ahead. Variations can happen in the movement of the foot. A square can be traced or jerky movements can be performed.

Would you like that Increase the level of difficulty one performs exercises that involve arms and legs. To do this, you go back to the one-legged stance and perform a circular movement with your foot while your hand writes a number in the air, for example. The potential for variation is enormous and the level of difficulty can be changed individually as desired.

Coordination training is more important for everyday life and the prevention area of ​​movement than is often assumed. With specific exercises you can stability, balance and Movement execution can be significantly improved. A lower risk of falling, especially in old age, increases the risk life quality and spares the Joints.