Explosive Power - Multiple Jumps
Goal
Equipment
- 24 low hurdles
- 12 high mini hurdles (50 cm height)
Preparation
- Playing Area: 25x10 meters
- Players: 10-18
- Duration:15 minutes
- Series: 4
| Summary | Secondary Objectives |
|---|---|
|
Exercise to train explosive power with a series of different jumps |
Aerobic power, Warm up |
Organization
Place two identical rows of low hurdles and mini hurdles as shown in the picture. This working course has 4 training stations in sequence. Divide players into two groups and place each group behind the first low hurdles.
Description
Each player has to overcome the 4 stations of mini hurdles as follows:
- First station: low and fast high knee raises (touching each space once)
- Second station: jumps with feet together and stretched knees to work on ankle and calves
- Third station: jumps with feet together and knees to the chest to work quadriceps and abdominal muscles
- Fourth station: as above but after each jump, once landed, player keeps a squat position for a couple of seconds
At the end of the series the player slowly runs back in row. The next player starts the course when the preceding one has finished the second station
Rules
- Jumps should be carried out consecutively, without intermediate leaps
- Each player performs at least 4 series (course repetitions) with the right recovery time. The goal is to reach a sufficient number of jumps in order to train elastic explosive power (80-100 jumps)
Variations
- Vary high knees technique in the first station (touch each space twice, run backwards...)
Coaching Points
- Pay attention to jumping execution and high knees (both feet on the ground, arms help with balance)
- Movement coordination
- On the second station knees must stay stretched to work the ankle
- Mini hurdles should be 50 cm high
- Do not propose this exercise to pre-pubertal children: training load is too intense for their skeletal muscle system
Difficulty:
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