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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
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
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
Sumo squat
1
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.
Subscription needed

Comments

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