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139
Workout

High jump

~38 min.
~456 kcal
⁉️ Comments

"High jump": This workout is designed to increase your vertical jump height, which can be a deciding factor in competition and in attack execution. Developing explosive strength also helps strengthen muscles and joints, which can help prevent injuries associated with increased stress on the body during play.

Warm up
M Stretch
1
Level: 1
9 sec.
Subscription needed
Dolphin
1
Level: 1
9
Subscription needed
Forward fold
1
Level: 2
12 sec.
Subscription needed
Tilt
1
Level: 1
9
Subscription needed
Main exercises
Round 1
Pistol
10
Level: 5
12
Subscription needed
Balanced side lunge single arm
10
Level: 3
14
Subscription needed
Backward lunge with leg change
9
Level: 6
12
Subscription needed
Sprint start (alternating)
10
Level: 4
12
Subscription needed
Squat jump
12
Level: 3
14
Subscription needed
Round 2
Pistol
10
Level: 5
12
Subscription needed
Balanced side lunge single arm
10
Level: 3
14
Subscription needed
Backward lunge with leg change
9
Level: 6
12
Subscription needed
Sprint start (alternating)
10
Level: 4
12
Subscription needed
Squat jump
12
Level: 3
14
Subscription needed
Round 3
Pistol
10
Level: 5
12
Subscription needed
Balanced side lunge single arm
10
Level: 3
14
Subscription needed
Backward lunge with leg change
9
Level: 6
12
Subscription needed
Sprint start (alternating)
10
Level: 4
12
Subscription needed
Squat jump
12
Level: 3
14
Subscription needed
Cool down
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
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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