Hold a dumbbell in each hand while standing. Keeping the arms straight, raise the dumbbells up and to the front of the body to about shoulder height. If a rep tapers or, is not as explosive, then that is the last rep for that set.
Hold a dumbbell in each hand while standing. Keeping the arms straight, raise the dumbbells up and to the sides of the body to about shoulder height. If a rep tapers or, is not as explosive, then that is the last rep for that set.
Set your bench at an incline angle. Use a power rack. Position the bar within two inches of your extended reach. Place 30-100% more weight on the bar than you normally use. Press the bar up one inch (do not lock-out) and hold for a count of 6 to 11 seconds. Experiment to find the most weight you can hold for a minimum of 6 seconds. When you can hold a weight 11 seconds, you should add weight the next time. Perform this exercise once a week.
Before working out warming up is essential. Stretching is best done with slow movements to push blood through the body without tiring the muscles prior to training (or competing). Here are just a few dynamic stretching exercises to help limber you up.
Lunge steps. Step forward with one leg while keeping the back leg’s knee locked. This gives a better stretch on the hip flexors, a muscle used for jumping. Alternate steps forward, without the front knee moving past the toes of the front foot.
Side step lunges. Step sideways into a deep lunge until the hips are notably lower to the ground. Then, bring the extended leg toward the crouched leg and repeat. After 10 yards, return the way you came, facing the same direction, to stretch the other sides of the legs.
Tick-tocks. Stand straight and tall, then, using both hands, pull the left knee up to the chest and slightly rock back until you feel the left hip flexor activate and stretch. Then, let go of the left knee and extend the left leg back behind you fully while rocking forward and down with the torso. Return to the starting position. Repeat with the right leg.
Toy Soldiers. Keeping the legs almost straight, bring the right leg up as high as possible until it contacts the palm of the right hand, then drop the leg. Repeat for the left leg. Continue alternating legs and stepping forward.
High knees. Run while bringing the knees as high as possible, preferably as high as the hips (or higher if you are able). Rapid leg movements!
Butt kickers. Run while bringing the feet up behind you until the heel of each foot contacts the gluteus.
Karaoke. You will move sideways, facing to the side. Cross over step as you go. Each leg should cross over in front of the other leg. Alternate which leg crosses over in front of the other every other step. Travel 10-20 yards, then return while still facing the same direction.
Bear crawl. Travel using both legs and arms to walk while keeping the torso facing the floor.
Crab walk. Travel using both legs and arms to walk while keeping the torso facing up.
Gorillas. Shuffle sideways with each sequence one touches one’s hands (knuckles if you really want to be gorilla like) to the floor.
Incline pushups x5. Just a warmup, so balance on the knees on a bench or chair while doing each pushup.
Sprint 50%/75%/90%. Short distance, only about 10 yards will do. X2 at 50%, x2 at 75%, x2 at 90%.
Measure Verticals. Measure standing one arm reach. Reach as high as you are able.
Measure standing jump touching as high as you can with both hands.
Move and jump as high as you are able with one hand. Use a technique specific to your sport (eg. An approach jump for volleyball players).
If this is the first measurement and you are a jump coach, then do not provide input on the athlete’s jump technique. The first measurement is the starting point or baseline measurement, so you want your data to be as unbiased as possible. Once finished measuring, have them jump again and provide inputs on technique.
Place the left leg on a chair with the dorsal (top) part of the foot contacting the seat of the chair. Step out with the right leg until you are able to achieve a 90 degree bend at the knee (do not let the knee go forward past your right foot). Hold this position for 1 minute, or until you are unable to hold this position. If you move or shift your weight, you are recruiting new muscles to help out—that means it is time to stop. When you start to struggle to hold the position, focus on squeezing the right butt cheek and on pulling backward with the right heel. Once this exercise can be done for a full minute, add dumbbells. Do this exercise for each leg, 1 minute apiece.
Play Ultimate Frisbee in the pool. Divide everyone into two teams. You may use the wall of the pool as the goal for each respective team. Movement while playing requires players to perform a two legged jump. Play for 15 minutes.
Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent.Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl. Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward. Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement. Repeat for the recommended amount of repetitions.
To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip). Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position. Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling.Try to squeeze your shoulder blades together to get the best results from this exercise. The arms should be elevated until they are parallel to the floor. Feel the contraction and slowly lower the weights back down to the starting position while inhaling. Repeat for the recommended amount of repetitions.
Hold a dumbbell in each hand and lay with your back down on a flat bench. Start with the dumbbells touching one another while they rest on your chest. Press up to full extension explosively, then laterally lower them slow and controlled to a fly position, then explosively bring them together above you, then lower them to the starting position slow and controlled.
Balance on the ball of 1 foot while holding the other foot in the air. In a single explosive movement with the foot on the ground, bring it up behind you slapping the heel against your buttocks, then land on the same foot. Avoid landing on the heel of the foot as this will jar the joints unnecessarily over time. Repeat until you taper. Taper means when a rep is not as explosive as the previous rep. Remember how many reps you do the first set for each leg. When the number of reps in subsequent sets drops to about half that of the first set, then that is the final set for both legs.
Holding a medicine ball while laying on one’s back, begin bicycling the legs while weaving the medicine ball in a figure eight pattern between the scissoring legs. Continue to taper and remember the number of reps completed for the first set. When the number of explosive reps in a later set drop to about half that of the first set, then that is the final set.
From rack with barbell at upper chest height, position bar high on back of shoulders and grasp barbell to sides. Dismount bar from rack and stand with shoulder width stance. Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet.
With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
Slowly lower the weight again to the starting position as you inhale.