{"id":6092,"date":"2010-05-31T06:56:31","date_gmt":"2010-05-31T06:56:31","guid":{"rendered":"http:\/\/tu11.fi.srv.hoste.fi\/taekwondo\/?p=6092"},"modified":"2016-05-31T09:54:41","modified_gmt":"2016-05-31T09:54:41","slug":"4-jakso","status":"publish","type":"post","link":"https:\/\/tu11.fi\/taekwondo\/2010\/05\/4-jakso\/","title":{"rendered":"4. jakso"},"content":{"rendered":"<p><a href=\"http:\/\/tu11.fi.srv.hoste.fi\/taekwondo\/wp-content\/uploads\/2010\/05\/harjoitussuunnitelma_4_2016.jpg\"><img decoding=\"async\" class=\"alignleft size-large wp-image-6096\" src=\"http:\/\/tu11.fi.srv.hoste.fi\/taekwondo\/wp-content\/uploads\/2010\/05\/harjoitussuunnitelma_4_2016-1024x472.jpg\" alt=\"harjoitussuunnitelma_4_2016\" width=\"1024\" height=\"472\" srcset=\"https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2010\/05\/harjoitussuunnitelma_4_2016-1024x472.jpg 1024w, https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2010\/05\/harjoitussuunnitelma_4_2016-300x138.jpg 300w, https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2010\/05\/harjoitussuunnitelma_4_2016-1200x553.jpg 1200w, https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2010\/05\/harjoitussuunnitelma_4_2016.jpg 2012w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<p class=\"p1\"><strong>Viikkojako<\/strong><\/p>\n<p class=\"p1\"><a href=\"http:\/\/tu11.fi.srv.hoste.fi\/taekwondo\/wp-content\/uploads\/2016\/05\/TU11_harjoitusaikataulu_kesa_2016.jpg\"><img decoding=\"async\" class=\"alignleft size-large wp-image-6094\" src=\"http:\/\/tu11.fi.srv.hoste.fi\/taekwondo\/wp-content\/uploads\/2016\/05\/TU11_harjoitusaikataulu_kesa_2016-1024x509.jpg\" alt=\"TU11_harjoitusaikataulu_kesa_2016\" width=\"1024\" height=\"509\" srcset=\"https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2016\/05\/TU11_harjoitusaikataulu_kesa_2016-1024x509.jpg 1024w, https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2016\/05\/TU11_harjoitusaikataulu_kesa_2016-300x149.jpg 300w, https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2016\/05\/TU11_harjoitusaikataulu_kesa_2016-340x170.jpg 340w, https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2016\/05\/TU11_harjoitusaikataulu_kesa_2016-1200x597.jpg 1200w, https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2016\/05\/TU11_harjoitusaikataulu_kesa_2016.jpg 2017w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Ma<\/strong><\/p>\n<p><em>Ilta<\/em><\/p>\n<p>Pariharjoitteet.<\/p>\n<p>10 min l\u00e4mmittely<\/p>\n<p>40 min lajiosa<\/p>\n<p>M\u00e4\u00e4r\u00e4tyt pariharjoitteet, 5-20 toistoa per liike. Annetut ratkaisut. Ei ratkaisuvalintoja.<\/p>\n<p>Rytmitys 5-10 min ty\u00f6, 2-5 min palautus.<\/p>\n<p>10 min j\u00e4\u00e4hdyttely.<\/p>\n<p>TI<\/p>\n<p><em>Aamu<\/em><\/p>\n<p>H\u00f6lkk\u00e4l\u00e4mmittely, mahdollisesti hyppelyit\u00e4.<\/p>\n<p>Juoksuvedot 5&#215;30\u00a0\/\u00a05&#215;50 \u00a0\/ 4&#215;100 m k\u00e4velypalautukset<\/p>\n<p>Palautus 800 m h\u00f6lkk\u00e4<\/p>\n<p>TAI<\/p>\n<p>20 min hyppelyt<\/p>\n<p>30 min pitk\u00e4 p\u00e4\u00e4ty annettu ykk\u00f6spuolustus mitsiin ja vapaa jatko \/ annettu ykk\u00f6savaus mitsiin ja vapaajatko.<\/p>\n<p>10 min hyppynousut mustalle \u00a0ja venyttelyt<\/p>\n<p><em>ILTA<\/em><\/p>\n<p>Sparriharjoitus 1,5 h. Kuitenkin riitt\u00e4v\u00e4n pitk\u00e4t er\u00e4t. Vapaata ja annetuilla rooleilla tai teht\u00e4vill\u00e4.<\/p>\n<p>KE<\/p>\n<p><em>ILTA<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>Pariharjoitteet.<\/p>\n<p>10 min l\u00e4mmittely<\/p>\n<p>40-60 min lajiosa<\/p>\n<p>M\u00e4\u00e4r\u00e4tyt pariharjoitteet, 5-20 toistoa per liike. Annetut tai omat ratkaisut. Mahdollisesti ratkaisuvaihtoehtoja.<\/p>\n<p>10 min Pohjenousut 2x3x20&#8243;\u00a0ja venyttely.<\/p>\n<p>TO<\/p>\n<p><em>Aamu<\/em><\/p>\n<p>Urheilukentt\u00e4. Hypyt ja heitot. Erilaisia. Opetellaan perusjutut.<\/p>\n<p>Tai<\/p>\n<p>10 min l\u00e4mmittely<\/p>\n<p>40 min pitk\u00e4 p\u00e4\u00e4ty, paritilanteet. Esimerkki A tekee annettua vakiohy\u00f6kk\u00e4yst\u00e4 F p\u00e4\u00e4dyst\u00e4 X p\u00e4\u00e4tyyn Y. P\u00e4\u00e4dyst\u00e4 Y p\u00e4\u00e4tyyn X A jatkaa vakiohy\u00f6kk\u00e4yst\u00e4 ja B etsii ratkaisun G. P\u00e4\u00e4dyst\u00e4 X p\u00e4\u00e4tyyn A tekee F ja B tekee G jonka j\u00e4lkeen A tekee vapaan jatkon.<\/p>\n<p>Pohjenousut 2x3x20&#8243;\u00a0ja venyttely.<\/p>\n<p><em>ILTA<\/em><\/p>\n<p>Takam\u00e4ki tai kuntopiiri salilla.<\/p>\n<p>&nbsp;<\/p>\n<p>Pariharjoitteissa tavoitteena ei ole teho, vaan toistom\u00e4\u00e4r\u00e4, hyv\u00e4t tekniikat ja oikeat et\u00e4isyydet.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Viikkojako &nbsp; &nbsp; &nbsp; &nbsp; Ma Ilta Pariharjoitteet. 10 min l\u00e4mmittely 40 min lajiosa M\u00e4\u00e4r\u00e4tyt pariharjoitteet, 5-20 toistoa per liike. Annetut ratkaisut. Ei ratkaisuvalintoja. Rytmitys 5-10 min ty\u00f6, 2-5 min palautus. 10 min j\u00e4\u00e4hdyttely. TI Aamu H\u00f6lkk\u00e4l\u00e4mmittely, mahdollisesti hyppelyit\u00e4. Juoksuvedot 5&#215;30\u00a0\/\u00a05&#215;50 \u00a0\/ 4&#215;100 m k\u00e4velypalautukset Palautus 800 m h\u00f6lkk\u00e4 TAI 20 min hyppelyt 30 min&hellip;<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"templates\/template-cover.php","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-6092","post","type-post","status-publish","format-standard","hentry","category-yleinen"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>4. jakso - Taekwondourheilijat 2011 | Taekwondoa parhaassa seurassa | Helsinki | Espoo | Vantaa<\/title>\n<meta name=\"description\" content=\"TU11 tarjoaa innostavan ymp\u00e4rist\u00f6n harjoitella taekwondoa kaikenik\u00e4isille ja -tasoisille, aloittelijoista huippu-urheilijoihin. Valmennus on systemaattista ja valmentajat maamme parhaimmistoa. 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