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108
Workout

Improved jumping technique

~21 min.
~252 kcal
Female
⁉️ Comments

"Improved jumping technique": This workout will help improve skaters' jumping technique. It includes specific leg exercises designed to improve the height, speed and smoothness of jumps, which helps improve performance.

Warm up
Shoulder rotation
1
Level: 1
9 sec.
Forward lunge
1
Level: 1
17 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
17 sec.
Cossack squat in a bent-over position
1
Level: 1
12
Cross-legged incline
1
Level: 1
17 sec.
Lunges L
1
Level: 1
7
Main exercises
Pistol
9
Level: 4
R1
12
Pistol
9
Level: 4
R2
12
Pistol
9
Level: 4
R3
12
Side lunge - crosslunge
9
Level: 2
R1
7
Side lunge - crosslunge
9
Level: 2
R2
7
Side lunge - crosslunge
9
Level: 2
R3
7
Jump lunge
10
Level: 2
R1
9
Jump lunge
10
Level: 2
R2
9
Jump lunge
10
Level: 2
R3
9
Sprinter start
10
Level: 3
R1
12
Sprinter start
10
Level: 3
R2
12
Sprinter start
10
Level: 3
R3
12
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
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.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

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