Summer Workouts for the Jumpers

 

Core Workouts     Jumpers Workouts     Strength Circuit

 

Core Workouts

 

WORKOUT 1

      

1.      PLANK OR PLANK MARCH       1 MIN

2.      SIDE PLANK REACH                   1 MIN

3.      SUPERMAN                                   1MIN

4.      MOUNTAIN CLIMBER                1 MIN

5.      PILATES PUSH UP                        10 REPS

6.      REVERSE PLANK                        1 MIN

 

WORKOUT 2

 

1.               PLANK 1 MIN                                     9.      REVERSE FLUTTER 45SEC

2.               DEAD BUG 45 SEC                            10.    ALT. ARM LEGPLANKUPS 

3.               V UPS 1 MIN                                                

4.          STRAIGHT L&EG RAISE 45 SEC 

5.          HIP THRUSTS 45 SEC

6.          BACK PLANK 1 MIN

7.          FIRE HYDRANT 45SEC

8.          ROMANIAN DEAD LIFT 45 SEC

 

WORKOUT 3

 

1.       SAW - 10 REPS EA. SIDE

2.       ROLL UPS  -  15 REPS

3.      SINGLE LEG STRETCH   -   10 REPS EA. SIDE

4.      PILATES PUSHUPS   -   10 REPS

5.      PLANK WITH LEG RAISE   -   10 REPS EA. SIDE

6.      REVERSE PLANK WITH LEG LIFT   -   10 REPS EA. SIDE

 

Summer Workouts

 

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 100m runs with 5 min.rest between runs and 810- Min between sets

Tuesday: Strength Work

If access to weights: 3 sets of 10  each exercise

Squats, Lunges, Jump Squats with dumbbells, step ups with weight, Cleans 3x6 , Bench Press, Core Work

1mile run

Wednesday: Half Mile Jog and Warmup

                6x80-100m hills with 4-5 Min 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: Strength Work

If access to weights:

Front Squats 3x10, Pulls 3x6, Leg Curls, Reverse Lunges 3x10, Triceps 3x10, Core work

1 mile run

Friday : Warm Ups

                3x800m with @ 3:00- 3:20 pace 8 min rest between

                5x100m strides with walk back rest

Saturday: Repeat Wednesday

Rest

If no access to weights. Do strength circuit Posted on coltstrack.com

Strength Circuit

Push Ups 30

SIDE CRUNCHES 30 EACH SIDE

MOUNTAIN CLIMBERS 30

SUPERMAN -20

PLANK 1 MIN

SQUAT THRUSTS -30

6-90S- 15

PUSHUPS -30

LUNGES -30

SQUAT JUMPS 30

MERMAIDS 30

BURPEES 30

SPLIT JUMPS - 30