Today’s workout is focused on the legs for
jumping. We want to jump higher than our competition! Keep rest to a minimum in
all your jumping workouts to get the most improvement. Keep in mind that when I
say Our Goal below it is a
goal to reach by our first game. If you are not there. Tailor it to yourself
while pushing yourself a little more each week. If you are there then go
farther! This is only to get us moving and towards our goal. Good luck and let
me know how it goes! 315-335-4378.
1. Jumping Jacks
Do 5 sets of 15 to 20 jumping jacks.
2. Squat Jumps
It
is just like a typical squat but without weight. Lower your body into squat
position with your hands behind your head (or out in front of you for balance).
And when you reach the point where your legs are parallel to the ground, spring
upwards and explode towards the ceiling. When you reach the ground, repeat with
no rest. Our goal is 3 sets of 10.
3.
Calf
raises
Slowly raise your heels until you are on
your tip-toes. Hold for a second or two then go back down slowly. I recommend doing
this exercise with no less than 10 lbs of weights. Our goal is 3 sets of 20. (REMEMBER: do the calf raises slow and
controlled. It should burn after a bit.)
4.
One
Leg Calf Raises
Repeat the steps as they were above but
this time only with one leg at a time. Our
goal is 3 sets of 15 to 20 per leg. Add weight as you feel you can.
5. One legged Jumps
https://www.fitstudio.com/exercises/one-leg-jump
Please refer to this site for how to do this one. It will take a bit of getting
use to and does drain you fast. It is a good idea to jump as high as you can on
these this is to work out your cardio and stamina. Our goal is 3 sets of 10 on each leg.
6. One leg jumps adapted
This next one leg jump exercise is more of
a controlled exercise so take the time to make sure you are doing it right. Try
to use only your leg for the jumping process. Keep your top half reasonably
stationary. The following video will give you a visual of what I am looking
for. http://www.livestrong.com/video/5307-one-leg-jumps/ Our
Goal is 3 sets of 15 for each leg.
IMPORTANT:
DO NOT FORGET TO STRETCH WHEN NEEDED!
The jumping jacks are considered your
warm-ups please stretch after them and after your final leg exercise. Our
ability to be flexible will give us a distinct advantage over other teams who
aren’t as focused on that. Stretching will also reduce the risk of strain or
injury. SO PLEASE STRETCH!!!!!Below are
some links to stretches I would like you for legs day some to do daily.
http://www.abc-of-fitness.com/stretching-exercise/leg-stretch.asp
http://www.shapefit.com/stretching-exercises.html
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