Explosive Strength - Multiple Jumps
Goal
Equipment
- 24 low hurdles
- 12 high mini hurdles
Preparation
- Playing Area: 25x5 meters
- Players: 10-18
- Running time:10 minutes
- Series number: 3
| Summary | Secondary Objectives |
|---|---|
|
Exercise to train explosive strength with series of jumps |
Aerobic power, Warm up |
Organization
Have two lines of identical low and high mini hurdles as in figure Players are divided into two groups, arranged in two lines behind the first low obstacle.
Description
- Each player must overcome the 4 phases of mini hurdles as follows:
- First step: low and fast high knee raises
- Second phase: jumps with feet together with stretched knees so as to make the ankle work
- Third stage: jumps with feet together with knees to the chest so as to make quadriceps and abdominal muscles work
- Fourth stage: as above but after each jump, once landed, remain in squat position for a few seconds
- At the end of the series the player returns to row running. The next player starts when the preceding has finished the second phase
Rules
- Jumps should be carried out consecutively on the mini hurdles, without intermediate imposts
Coaching Points
- Correct timing in the execution of jumps
- Coordination in movements
- In the second phase knees must remain stretched and the ankle has to work
Difficulty:
Typology:
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