Thank you for Carson Graham for preparing this session. Session two of Carson’s jumping sessions

Athletics workout – Jumping

Warm-up

Arms- swing out & star jumps x 10

Hips x 10 each side

Lunges x 10 each side

High Knees x2 for 15 seconds

Donkey Kicks x10 each side

Stretches (roller if needed)

Session – 60 seconds rest between sets

Slow Motion Squats – 3 sets of 10 repetitions.

Involves standing with your feet shoulder width apart. From this position slowly lower down until you are in a deep squat making sure your heels are ?at on the ground. Hold for 2 seconds before slowly rising back to the starting position. The descent and rise should each take 4 seconds to complete. Throughout the entire exercise make sure to keep your head up and your back straight.

4-Corners – 3 sets of 12 repetitions.

Single-Leg Lateral Jumps – 4 sets of 15 repetitions (2 sets each leg)

Lateral jumps are performed best with over a line or a stick. They involve standing parallel to the line on one side and then quickly jumping sideways back-and-forth over the line on one leg. Over and back equals one repetition.

Alternating Jump Lunges – 3 sets of 10 repetitions.

From a normal standing position, take one step forward with your right foot and one step backwards with your left foot. This is your starting position. From this position, jump as high as you can in the air and switch leg positions.

High Reach Jumps – 3 sets of 8 repetitions

Are similar to tuck jumps, but instead of bringing your knees to your chest, you just reach as high as you can. This is done best under a basketball ring or near a wall so that you can tell how much lower your reach becomes as you fatigue. Try to reach the same height through all repetitions. if you don’t have anything to measure against, that’s ?ne. Just jump as high as you can each repetition

Straight-Leg Calf Jumps – 3 sets of 30 repetitions.

Without bending your knees, jump up and down in the same spot. You won’t get very high off the ground and it will be the ankle doing all the movement which will work the calf muscle.

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