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Overhead view of fitness training setup on a wooden floor with workout sheets, cones, ladders, and resistance bands.

Pour enrichir vos fiches sans surcharger vos séances, la meilleure approche consiste à doubler le répertoire d'exercices individuels (pour alterner une semaine sur deux) et à intégrer un micro-circuit de 3 minutes directement à la fin de chaque fiche (Haut du corps, Bas du corps, Circuits). Voici l'ossature enrichie pour vos 4 sessions, intégrant ce format modulable et prêt à l'emploi : Session 1 : Octobre – Novembre (Fondations & Motricité) Fiche 1 : Haut du Corps & Gainage Exercices individuels (au choix ou en alternance) : Planche faciale & latérale : 8-10 ans = 3 x 15 sec | 11-14 ans = 3 x 30 sec. Pompes adaptées : 8-10 ans = 3 x 6 reps | 11-14 ans = 3 x 10 reps. Lancer-rattraper unilatéral : 3 x 30 sec par jambe. Marche du crabe (épaules/triceps) : 8-10 ans = 3 x 5m | 11-14 ans = 3 x 10m. Micro-Circuit de fin (3 min continuous) : 20 sec Planche \rightarrow 20 sec Pompes \rightarrow 20 sec Pause \times 3 tours. Pense-bête Ping : "Garde le nombril aspiré et les épaules basculées vers l'arrière !" Fiche 2 : Bas du Corps & Déplacements Exercices individuels : Pas chassés bas + plot : 8-10 ans = 3 x 20 sec | 11-14 ans = 3 x 30 sec. Fentes avant alternées : 8-10 ans = 3 x 6 /jambe | 11-14 ans = 3 x 10 /jambe. Sauts de puce (fréquence) : 3 x 15 sec. Pas croisés (Chassés-croisés) : 8-10 ans = 3 x 6m | 11-14 ans = 3 x 10m. Micro-Circuit de fin (3 min continuous) : 20 sec Pas chassés \rightarrow 20 sec Fentes dynamiques \rightarrow 20 sec Pause \times 3 tours. Voir plus

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