50-Rep “Rhythm” Squats – It’s a little-known activity we usually use about 3 weeks just before one of our athlete’s is going to be getting tested in the vertical.

You would generally begin your training with this exercise and you should only carry out one all-out work set after a good warm-up. Aim to go as heavy as you possibly can for the one set. An effective objective is 90 – 100% of what your current maximum full squat is normally. In essence, you will execute 50 quarter-squats as quickly as possible. Due the first 10 repetitions exploding onto your toes, and then on reps 11-20 keep your heels down on the way upward, then, burst onto your toes again whilst performing reps 21-30, keep your heels straight down for reps 31-40 and after that complete the last 10 repetitions by bursting onto your toes again. It helps to have somebody count aloud so you’re able to carry out all 50 reps as quickly as possible without having to break momentum. This is a fantastic work out for players having poor elastic component.
Dumbell Swings – It can be thought that this is actually one of several “old school” routines – one in particular you actually don’t find used very often any longer. To get started on this exercise, first take just one dumbbell with each hand (don’t use one that may be too large). Arrange the feet just like you were carrying out a squat, while allowing the weight to hang before you. While facing frontward, squat down and permit the weight to drop in between the legs. Continue to keep the back arched as you move down and continue to keep looking right in front. Once you have reached the full squat point, instantly explode up. While doing so, while you are keeping your arms straight, stretch with the shoulder area and lift the dumbbell higher than your head. This specific work out “kills two birds with one stone” as it is working both hip extension plus your top deltoid groups of muscles using a synced, intense method. And why would you want to perform this? Because Just what takes place while you complete a vertical leap. As a variation, you can also execute this particular exercise by using a box beneath each foot. This tends to give you an increased range of movement.
Trap Bar Deadlifts, off of a 4” box – Trap bars are generally diamond-shaped bars that allow you to carry out deadlifts as well as shrugs by located inside the bar, compared to keeping the bar in front of you. This places less stress on your low back/spine. Lots of athletes feel significantly more comfortable using these kinds of bars rather than straight bars while deadlifting. Because of this, we feel that they are a terrific tool for many players – old and young. We’ve gotten a number of players who swore they may never deadlift any more, to begin deadlifting because of the trap bar. One important thing we like to due is have our players trap bar deadlift while positioned on a 4” box. Again, by maximizing the movement, your hamstrings are further activated. This will likely tremendously improve your personal jumping and running capacity. One can utilize varied box heights, yet we’ve discovered four inches to be ideal for maximizing the flexibility and not creating a degradation in the athlete’s form.

Checkout the exercises…