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196
Workout

Training for the development of jumping power

~49 min.
~588 kcal
Male
⁉️ Comments

"Training for the development of jumping power": This workout strengthens the muscles in the legs and buttocks of soccer players, which helps them increase the height and distance of their jumps. This is especially important when dealing with set-piece situations such as heading and kicking.

Warm up
W extension
1
Level: 1
10
Archerpose
1
Level: 1
7
Subscription needed
Forward fold
1
Level: 1
13 sec.
Subscription needed
Sumo squat
1
Level: 2
13
Subscription needed
Main exercises
Round 1
Pistol - Backward lunge single arm
13
Level: 3
8
Subscription needed
Jump lunge
13
Level: 3
8
Subscription needed
Sprint start (alternating)
10
Level: 3
13
Subscription needed
Backward lunge single arm
13
Level: 8
8
Subscription needed
Split Jump
13
Level: 3
20
Subscription needed
Round 2
Pistol - Backward lunge single arm
13
Level: 3
8
Subscription needed
Jump lunge
13
Level: 3
8
Subscription needed
Sprint start (alternating)
10
Level: 3
13
Subscription needed
Backward lunge single arm
13
Level: 8
8
Subscription needed
Split Jump
13
Level: 3
20
Subscription needed
Round 3
Pistol - Backward lunge single arm
13
Level: 3
8
Subscription needed
Jump lunge
13
Level: 3
8
Subscription needed
Sprint start (alternating)
10
Level: 3
13
Subscription needed
Backward lunge single arm
13
Level: 8
8
Subscription needed
Split Jump
13
Level: 3
20
Subscription needed
Round 4
Pistol - Backward lunge single arm
13
Level: 3
8
Subscription needed
Jump lunge
13
Level: 3
8
Subscription needed
Sprint start (alternating)
10
Level: 3
13
Subscription needed
Backward lunge single arm
13
Level: 8
8
Subscription needed
Split Jump
13
Level: 3
20
Subscription needed
Cool down
Lunges L
1
Level: 1
R1
6
Subscription needed
Lunges L
1
Level: 1
R2
6
Subscription needed
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

Comments

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