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139
Workout

Development of jumping power

~33 min.
~396 kcal
⁉️ Comments

"Development of jumping power": This workout is designed to increase players' jumping strength, allowing them to successfully tackle rebounds, blocking, and other aspects of the game that require high vertical mobility.

Warm up
Y Stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
5
Sumo squat
1
Level: 2
10
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Main exercises
Round 1
Pistol - Side lunge - cross lunge
9
Level: 3
4
SIde lunge - backward lunge single arm
9
Level: 2
6
Pistol - Side lunge in balance
8
Level: 3
6
Round 2
pistol - SIde lunge - cross lunge single arm
10
Level: 3
4
Squat jump
9
Level: 2
12
Pistol - Side lunge - cross lunge
9
Level: 3
4
Round 3
SIde lunge - backward lunge single arm
9
Level: 2
6
Pistol - Side lunge in balance
8
Level: 3
6
pistol - SIde lunge - cross lunge single arm
10
Level: 3
4
Round 4
Squat jump
9
Level: 2
12
Pistol - Side lunge - cross lunge
9
Level: 3
4
SIde lunge - backward lunge single arm
9
Level: 2
6
Round 5
Pistol - Side lunge in balance
8
Level: 3
6
pistol - SIde lunge - cross lunge single arm
10
Level: 3
4
Squat jump
9
Level: 2
12
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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