Sportplus SP-T-110 Mode D'emploi page 21

5. TRAINING, POWER
EXERCISE 5: SLOWLY BEND AND EXTEND YOUR
FRONT KNEE.
Big stride; weight on the front leg; the back leg touches
the trampoline only slightly; foot, knee and hip in one
line. Keep the leg axis stable. Do not fully straighten
the knee; when bending, the knee of the supporting
leg must not fully reach over the foot.
Repeat 10-15 x.
EXERCISE 6: SHIFT WEIGHT TO ONE LEG; MOVE
THE FREE LEG LATERALLY TOWARDS THE EDGE
OF THE TRAMPOLINE.
Legs hip-width apart and knees slightly bent; hands
rest on your waist; upper body slightly bent forward
Keep the leg axis stable. Do not move the knees in
bent position. Return to starting position.
Repeat 10 x.
EXERCISE 7: BEND YOUR KNEES; MOVE THE
PELVIS BACKWARDS AND THE UPPER BODY
FORWARD.
Legs hip-width apart; hands rest on waist; foot, knee
and hip in one line. Return to starting position. Keep the
back straight. Avoid knock-knees. Do not fully extend
the knees during exercise.
Repeat 10 x.
EXERCISE 8: SHIFT THE BODY WEIGHT TO THE
FRONT LEG. SLIGHTLY LIFT THE BACK LEG.
One knee bent far down with the other leg touching the
floor. Keep the leg axis stable. Avoid rounded spine.
Repeat 10 x.
SP-T-110-IM-V04-DE-GB-FR.indb 40-41
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5. TRAINING, COORDINATION
EXERCISE 9: WRITING YOUR NAME
Stand on one leg. Knee slightly bent; write your name
into the air using your free leg. Keep the supporting
leg stable during the whole exercise. Keep the leg
axis stable. Avoid <<extreme jiggling>> with your
body.
Repeat 2 to 3 x.
Advanced option: "Writing the address"
EXERCISE 10: THROWING A BALL
Stand on one leg. Other leg in the air. Knee slightly
bent. Throw a ball (apple) from one hand to the other.
Keep the supporting leg stable during the exercise.
Keep the leg axis stable. Avoid <<extreme jiggling>>
with your body.
Repeat 2 to 3 x.
EXERCISE 11: STAND ON ONE LEG.
Knee slightly bent; foot of the other leg does not touch
the trampoline. Close your eyes. Move both arms 3x
towards the ceiling and back. If you cannot keep the
balance, open your eyes.
Repeat 2 to 3 x.
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