“The worst is the rush.

Where there is haste there are no fruits or flowers.

It is characterized by fear, man behaves like a machine, he is no longer responsible, he is no longer free, he does not recognize others.”

– Ernesto Sabato –

The goal of the entire process is the development of the abilities necessary for effective saving, and the last step is the creation and implementation of a work program that will improve these abilities.

Marko is a goalie who spent three months in such a program.

The first testing shows limitations in ankle and hip mobility and explosiveness, with significant limitations in flexibility and stability.

The training program consisted of 11 exercises, the primary goal of which was to stimulate the development of mobility and flexibility, with a simultaneous (smaller) stimulation of the development of core stability and leg strength.

Marko performed the program three times a week as part of his handball training, and the exercises lasted 25-30 minutes per training session.

A comparison of test results shows:

1. significant improvement in flexibility
2. an equal level of mobility
3. improvement in leg strength and trunk stability
4. an equal level of explosiveness

Conclusion:

1. It’s good for Marko that we tested him and that he worked extra in training by implementing the program
2. Based on the progress achieved, the next step is to maintain the acquired level of flexibility and mobility of the ankle joint with additional work, continue the proper development of trunk stability and leg strength, and additionally stimulate the development of hip mobility
3. He jumped 8 cm more in the frontal jump, and 2 cm more in the vertical jump, but he entered the measurement level a year older category, and he spent just 3 months in the program. He is progressing in these abilities, and the data will become relevant in one of the following testings