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140
Workout

A sharp start

~34 min.
~408 kcal
Male
⁉️ Comments

"A sharp start": This drill is designed to improve the speed of launch in players. It includes exercises aimed at increasing explosive power, which helps you quickly react to events in the game and gain an advantage over your opponents.

Warm up
L extension
1
Level: 1
8
Side tilt
1
Level: 1
6
Forward fold
1
Level: 1
10 sec.
Tilt
1
Level: 1
8
Main exercises
Side Crunch
5
Level: 1
R1
16
Side Crunch
5
Level: 1
R2
16
Side Crunch
5
Level: 1
R3
16
Side Crunch
5
Level: 1
R4
16
Burpee
7
Level: 2
R1
8
Burpee
7
Level: 2
R2
8
Burpee
7
Level: 2
R3
8
Burpee
7
Level: 2
R4
8
Squat jump (wide foot position)
7
Level: 1
R1
15
Squat jump (wide foot position)
7
Level: 1
R2
15
Squat jump (wide foot position)
7
Level: 1
R3
15
Squat jump (wide foot position)
7
Level: 1
R4
15
Squats with external rotation
6
Level: 1
R1
12
Squats with external rotation
6
Level: 1
R2
12
Squats with external rotation
6
Level: 1
R3
12
Squats with external rotation
6
Level: 1
R4
12
Front jump squats
9
Level: 3
R1
15
Front jump squats
9
Level: 3
R2
15
Front jump squats
9
Level: 3
R3
15
Front jump squats
9
Level: 3
R4
15
Cool down
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.

Comments

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