Jumps Workouts for Coronavirus School Closure

 

Monday: Half Mile Jog and Warmup

                   Pyometrics: 3 sets of 10 Touches

Standing Long Jump, 1leg hops,  ce SkaterR-R-L  L-L-R, Ice Skaters, Single Leg          Bounds

                  Sprint work: 3 Sets of 4x 50Mruns with 2min.rest between runs and 5 Min between sets

Tuesday: Strength Work

                  If access to weights: 3 sets of  each exercise

                  Squats, Lunges, Jump Squats with dumbbells, step ups with weight, Cleans, Overhead Dumbbell

                  Press, Core Work

Wednesday: Half Mile Jog and Warmup

                6x100M with 4Min rest between

                Approach Runs ( Get Steps and Measure Them)

                In place jumps, 3x10 each. Squat Jumps, Split Jumps, Star Jumps, Split Jumps, Lateral Hops

                Lateral Squat Jumps Half Mile Cool Down

Thursday: Repeat Tuesday

Friday: Repeat Monday

Saturday: Repeat Wednesday

 

WEEK 2
MON: JOG 800 AND WARM UP 

6 X 150 M. 4 MIN. REST BETWEEN, 6 X 100 M STRIDES

WEIGHT TRAINING: CLEANS 3 X 5,  PULLS 3 X 5,  LUNGES 3 X 12, SQUATS 3 X 10, ONE LEGGED SQUATS 3X10 EA. LEG,
 
IF NO ACCESS TO WEIGHTS: STRENGTH CIRCUIT, EACH EXERCISE 25 REPS
PUSH UPS, BURPEES, JUMP SQUATS, LUNGES, GOOD MORNINGS, BRIDGES, SQUATS, LATERAL JUMPS, CRUNCHES, STAR JUMPS. REPEAT CIRCUIT 3 TIMES

1 MILE COOLDOWN

TUE.; 800 JOG AND WARMUP

6 X 50 M.

PLYOS ALL 3 X 10 TOUCHES: STANDING LONG JUMP, ICE SKATERS, LATERAL HOPS ,ONE LEG HOPS EACH
LEG, R-R-L-L-L-R, ALTERNATE BOUNDS REST 1 MINUTE BETWEEN EXERCISES AND 5 MINUTE BETWEEN SETS

1 MILE COOL DOWN

 WED

800 JOG AND WARMUP

2 X 3 X 200 WITH 3 MIN. BETWEEN RUNS AND 6 MIN. BETWEEN SETS  

6 X 100 METER STRIDES

1 MILE COOL DOWN 

THUR: REPEAT MON

FRI REPEAT TUE

SAT REPEAT WED

WEEK3 REPEAT WEEK 1
 WEEK 4 REPEAT WEEK 2



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