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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.
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
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

Comments

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