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139
Workout

High jump

~38 min.
~456 kcal
Female
⁉️ 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.
Dolphin
1
Level: 1
9
Forward fold
1
Level: 2
12 sec.
Tilt
1
Level: 1
9
Main exercises
Round 1
Pistol
10
Level: 5
12
Balanced side lunge single arm
10
Level: 3
14
Backward lunge with leg change
9
Level: 6
12
Sprint start (alternating)
10
Level: 4
12
Squat jump
12
Level: 3
14
Round 2
Pistol
10
Level: 5
12
Balanced side lunge single arm
10
Level: 3
14
Backward lunge with leg change
9
Level: 6
12
Sprint start (alternating)
10
Level: 4
12
Squat jump
12
Level: 3
14
Round 3
Pistol
10
Level: 5
12
Balanced side lunge single arm
10
Level: 3
14
Backward lunge with leg change
9
Level: 6
12
Sprint start (alternating)
10
Level: 4
12
Squat jump
12
Level: 3
14
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

Comments

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