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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
Forward fold
1
Level: 1
13 sec.
Sumo squat
1
Level: 2
13
Main exercises
Round 1
Pistol - Backward lunge single arm
13
Level: 3
8
Jump lunge
13
Level: 3
8
Sprint start (alternating)
10
Level: 3
13
Backward lunge single arm
13
Level: 8
8
Split Jump
13
Level: 3
20
Round 2
Pistol - Backward lunge single arm
13
Level: 3
8
Jump lunge
13
Level: 3
8
Sprint start (alternating)
10
Level: 3
13
Backward lunge single arm
13
Level: 8
8
Split Jump
13
Level: 3
20
Round 3
Pistol - Backward lunge single arm
13
Level: 3
8
Jump lunge
13
Level: 3
8
Sprint start (alternating)
10
Level: 3
13
Backward lunge single arm
13
Level: 8
8
Split Jump
13
Level: 3
20
Round 4
Pistol - Backward lunge single arm
13
Level: 3
8
Jump lunge
13
Level: 3
8
Sprint start (alternating)
10
Level: 3
13
Backward lunge single arm
13
Level: 8
8
Split Jump
13
Level: 3
20
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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