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How to do the hop step in basketball
How to do the hop step in basketball
how to do hop step basketball
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matthartskills
Matthew Hart
Hop steps! 🎒🎒.. #jumpman #learnfromme #basketball #proplayer #foryoupage #keepingactive #hoopsathome #minitutorials
3.8K Likes, 56 Comments. TikTok video from Matthew Hart (@matthartskills): "Hop steps! 🎒🎒.. #jumpman #learnfromme #basketball #proplayer #foryoupage #keepingactive #hoopsathome #minitutorials". 🚨HOP STEPS🎒 | Overhead | Low step | .... original sound.
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original sound - Matthew Hart
djsackmann
DJSackmann
Try out these drills for your STEPBACK!!! #basketball🏀 #hoopstudy #learnontiktok #basketballtraining #fyp
TikTok video from DJSackmann (@djsackmann): "Try out these drills for your STEPBACK!!! #basketball🏀 #hoopstudy #learnontiktok #basketballtraining #fyp".![]()
original sound.
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original sound - DJSackmann
josh20ramirez
Joshua Ramirez
Is this considered a travel? What do you think of this drill? #basektballtraining #basketballdrills #nba #fyp #foryou
536 Likes, 36 Comments. TikTok video from Joshua Ramirez (@josh20ramirez): "Is this considered a travel? What do you think of this drill? #basektballtraining #basketballdrills #nba #fyp #foryou". Love You So.
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Love You So - The King Khan & BBQ Show
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ILBtiktok
The correct way to do a PRO HOP! #basketball #basketball4life #basketballtraining
829 Likes, 5 Comments. TikTok video from ILBtiktok (@ilbtiktok): "The correct way to do a PRO HOP! #basketball #basketball4life #basketballtraining".
How to do a pro hop the RIGHT way 💪. original sound.
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original sound - ILBtiktok
miloacademy
Milo Academy
Misdirection hop step #miloacademy #basketball #basketballtraining #foryou #foryoupage #nba #fyp
4.8K Likes, 10 Comments. TikTok video from Milo Academy (@miloacademy): "Misdirection hop step #miloacademy #basketball #basketballtraining #foryou #foryoupage #nba #fyp". Misdirection Hop Step. She Keeps Me Up.
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She Keeps Me Up - Nickelback
yaqqkk
Marrgoatedx
Holy Hopstep tutorial‼️#yaqqkk #fyp #2kcommunity #xyzcba #xyzbca #2k
18.
1K Likes, 248 Comments. TikTok video from Marrgoatedx (@yaqqkk): "Holy Hopstep tutorial‼️#yaqqkk #fyp #2kcommunity #xyzcba #xyzbca #2k". Ball in right: ↘️diagonally down right Then hold R stick down⬇️ | Ball in left: ↙️diagonally down left Then hold R stick down⬇️. Head pop yus gz.
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Head pop yus gz - Bible🥷🏽
matthartskills
Matthew Hart
Different options off the low hop step! 🎒🎒.. #basketball #basketballtraining #pointguard #VibeZone #homeworkout
2K Likes, 17 Comments. TikTok video from Matthew Hart (@matthartskills): "Different options off the low hop step! 🎒🎒.. #basketball #basketballtraining #pointguard #VibeZone #homeworkout". 🚨LOW HOP STEP🎒 | Regular | Hop fade | .... original sound.
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shooterz876
TopShooterz876
How to Hop Step in NBA 2k23👍🏾 #nba2k3 #xyzbca #2kcommunity #fyp #nba #currentgen #park #hopstep
TikTok video from TopShooterz876 (@shooterz876): "How to Hop Step in NBA 2k23👍🏾 #nba2k3 #xyzbca #2kcommunity #fyp #nba #currentgen #park #hopstep".
How to Hop step on Nba 2k23 | Tap Sqaure When Driving Then Hold it again | Im only 6”3 180 pounds . Steak N Lobster.
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Steak N Lobster - Babyface Ray
nba_trainer_seanmarshall
NBA Trainer Sean Marshall
We love the 1-2‼️#basketball #bball #ballislife #fypシ #fyp #nbatrainer #basketballtraining #basketballtrainer #tutorial #foryou #xyz #viral #tips #xy
987 Likes, 71 Comments. TikTok video from NBA Trainer Sean Marshall (@nba_trainer_seanmarshall): "We love the 1-2‼️#basketball #bball #ballislife #fypシ #fyp #nbatrainer #basketballtraining #basketballtrainer #tutorial #foryou #xyz #viral #tips #xy". Hop Step ❌ | 1-2 you can counter out of it!! 👍.
Hip Hop - Instrumental.
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Hip Hop - Instrumental - Hip Hop Instrumental Beats
harv_robea
Mr. Yugo Step
Replying to @jamesbryanyabes Yugo Step Tutorial!! ✨ I hope it helps #fypシ #basketball #fyp #foryoupage #eurostep #hopstep
305 Likes, 5 Comments. TikTok video from Mr. Yugo Step (@harv_robea): "Replying to @jamesbryanyabes Yugo Step Tutorial!! ✨ I hope it helps #fypシ #basketball #fyp #foryoupage #eurostep #hopstep". original sound - Mr. Yugo Step.
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original sound - Mr. Yugo Step
Baden 28.5" Blue Hop Step Women's Basketball (each) Delivery or Pickup Near Me
Baden 28.5" Blue Hop Step Women's Basketball (each) Delivery or Pickup Near Me - Instacart
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How to increase the jump? | Basketball coach
How to increase the jump? Probably, this question was asked by everyone who plays basketball. Watching NBA stars during the dunk contest or directly in the game, we can only freeze during each take-off and scream with delight at the end of the pirouette.
They really can fly...can we?
The importance of increasing the jump for a basketball player is undeniable. Jumping high gives you a huge range of possibilities: it’s easier to take a shot, get away from a defender’s block shot, grab a rebound, defend more tightly when an opponent’s shot is thrown, and so on. Of course, a jump is an undeniable trump card in the game, so all ballers, without exception, are tormented by the question: how to increase the height of their jump?
Let's start with the basic concepts of a jump. In basketball, there are 2 types of jumps: with one foot and with two. The first is mainly performed during the execution of a double step, the second - both from a jump and from a place. It has always been believed that jumping from one foot (after movement) is higher. This phenomenon can be explained by the fact that when performing a jump from one leg after a double step, the player can transform the energy of running into the energy of a jump. You can’t jump high from a place with one foot, but from two - please.
In addition, a jump from two legs will also always be higher if it is performed after a jump, and not from a place, by transferring the energy of horizontal movement (running) into a vertical one. The converse is also true. Which jump to use at a certain game moment is a purely individual decision for each player or episode. It is useful to be able to jump sharply and quickly to the maximum height.
Many muscles of the body are involved in the process of jumping. They can be divided into 3 groups: dorsal , femoral and calf . The explosive power of these muscles in the first place, as well as their endurance, largely determines the ability of a basketball player to jump high. The answer to the age-old question “how to increase the jump in basketball” is brewing by itself: develop these muscles. To increase your jump, you need to both separately pump these muscle groups by performing certain exercises, and use them in combination (constantly work out jumps similar to those used in the game).
At the moment, there are more than a hundred different exercises that in one way or another contribute to increasing the high jump. The purpose of this article is not to program you to do exercise A 30 times 3 times a week for two sets, and exercise B some more times. Our task is to give you a holistic view of the jump increase strategy, to warn you about some important nuances and give important advice. Of course, at the end of the article you will find certain materials that we recommend for training.
More than eight years of experience in constant training and playing of our team allows us to share with you the following. As we have already noted, it is necessary to perform both a separate muscle pump (step-ups for calves, barbell squats for the thigh muscles and tilts for the back, for example), and use all the muscles at the same time. The latter is possible either directly in the game, or when simulating a game episode in training, but performing absolutely similar jumps.
To be honest, you can increase your jump if you constantly jump. Jumping with all your might, as if your opponent is throwing a buzzer-beater, and you are defending yourself; like dunking on a 3-40 hoop. Constantly jumping as hard as you can will really add height to your jump. In training, be sure to devote some time to simulating a game situation and performing 10-20-50-100-500 (depending on your desire and body capabilities) jumps with all your might. Believe me, it will consistently bring results. Combine both individual muscle pumps and jumps.
However, a very important point is muscle rest . This is especially true for the calf muscles. Sometimes, two days between workouts is not enough for proper rest and recovery. This is often caused by the fact that the next day the calves still do some work (walking is also work), so they require more time to recover. There is a situation of muscle clogging, so no, they go into a stage of constant overstrain. In addition, constant exhausting muscle pumps (without proper rest) build muscle endurance, but do not add height to the jump.
What to do? Properly plan your own workouts and games in order to give rest and the opportunity to fully recover the calf muscles. We don't force you to change your team's training schedule, no! Just know that if you are seriously working on increasing your jump height, 5-7 days without calf stress can be quite beneficial. We know from our own experience that after a basketball vacation (for example, a trip to the sea), the ball can fall out of your hands, fly past even from under the basket, but how you jump! Rested muscles are ready for new heights, training and work.
programs for increasing the jump deserve special attention. Our team recommends that you treat various advertised programs critically. More often than not, these programs offer multiple drills without considering the individual player, current jump height, or basketball schedule. Most of these programs do not allow the muscles to fully recover, hammering them and, most importantly, develop not strength, but endurance (although some provide for proper rest).
But they have bright headlines, eloquent promises to gain +20 cm in a couple of weeks. We do not claim that they are useless. By doing AirAlert 2 somehow, already in the second week, a significant increase in the jump was felt, but progress stopped there. Already in the third week, the stage of complete overstrain of the muscles began. In addition, many athletes complain that at a certain stage of the implementation of some programs, pain in the knees appears. Approach jump training wisely. You can learn a lot of useful exercises from the programs, but any technique should definitely be adapted to suit yourself, and not mindlessly hammer out 400 jumps a day.
Finally, here are some exercises that will really help you to increase your jump height. Never forget to warm up and stretch before your workout. Pay attention to the rises on the toes - a very useful exercise for the calves (by the way, from the AirAlert program).
You can do this exercise in different ways (on the stairs, on the wall bars in the gym, on the encyclopedia at home).
The main thing is to lift your own body solely due to the calf muscles. You can alternate approaches: on the left - right - two legs. 20-30 times per approach is enough.
Another very effective exercise is the squat with extra weight - dumbbells or a barbell. Periodically, you can use weights and train (play). Working with weights will allow, in addition to jumping, to develop speed, agility and coordination in the game. However, do not abuse the work with weighting agents, so as not to damage the ankle and knee joints. I would like to note that for white basketball players, the main way to achieve a steep jump is weightlifting exercises. For blacks, things are different - they just need to jump, and the effect will be much more noticeable due to the physical characteristics of the body. Therefore, feel free to take a subscription to the rocking chair and plan a training program (see the section "Physical training" on our website)
Summing up : jumping is an important component of a player's individual skill.
To increase the jump, it is necessary to pump the calf, femoral and dorsal muscles separately, both with the help of jumps and weightlifting exercises. It is also necessary to directly jump with maximum impact in the game and in training. To constantly increase the jump, the muscles need time to fully recover. You should always adapt the jump training scheme for a specific program for yourself, taking into account all the nuances.
Continue training with an online basketball coach!
Jumping Exercises (Air Alert 3)
This page contains several training programs for developing jumping ability: Air Alert III, as well as Air Alert, Air Alert II and Mad Bounce.
AIR ALERT III
The program was developed by TMT sports based on the very popular program, Air Alert II. The program has undergone many changes. Due to the new exercise and the increase in the course (15 weeks), the creators have reduced the frequency of doing the exercises to 3 days a week (except for the last, 15th week), but now it will have to be done on certain days of certain weeks! After completing the full course (15 weeks), you will increase your jump by 20-35 cm.
During the 4 months of implementation, you should ensure that you have good sleep and nutrition.
High jump
Execution: Feet shoulder width apart. Jump straight up as far as you can. As you lower yourself, squat about a quarter - that's one jump.
Note: Jump speed is the most important thing when performing an exercise. The point is to jump as fast as possible. The time spent on the ground should be equal to fractions of a second.
Calf raises
Action: Stand on something so that your heels do not touch the floor (ladder, thick book). Rise on one leg as high as possible, then on the other leg.
Rest between sets: 25-30 seconds.
Step-ups
Execution: Place one foot on a firm platform (chair, bench) and push your supporting leg up. In the air, change the supporting leg and repeat the same.
Jumping on straight legs
Execution: Feet shoulder width apart. Perform high jumps without bending your knees.
You need to jump as high as possible.
Rest between sets: 1 minute.
Note: Jump speed is the most important thing when performing an exercise. The point is to jump as fast as possible. The time spent on the ground should be equal to fractions of a second.
Burnouts
Execution: The exercise is so named because, if performed correctly, you will feel a burning sensation in the leg muscles. Standing in a semi-squat, rise on your toes and make a jump in this position without dropping to your heels. The main emphasis when doing this is on speed and be careful not to sink on your heels.
Full squat jumps.
Full squat jumps is a new exercise. It should load the entire thigh and help increase its 'explosive strength'. It increases cardiovascular endurance, short distance speed and lateral speed.
So, the description of the exercise:
- For balance, hold the ball in your hands (optional).
- Sit down. You should be sitting on your toes (heels up), your thighs should be parallel to the floor and your back should be perpendicular to the floor.
- Jump 10-15 cm. Keep the floor and hips parallel.
- After landing, push off again.
- For the last time (example: fifteenth of 15 jumps), jump as high as you can (from sitting up).
This exercise puts a lot of strain on the muscles and therefore should only be done once a week, on Wednesdays. Increasing the frequency of the exercise will run the risk of overloading the muscles, increasing the recovery time and reducing the jumping tone of the legs for a long time. At the end of each set, you must jump up at the maximum, 'explosive' pace and to the highest possible height. It is very important to jump out as quickly as possible. This will make the thigh muscles work, strengthen them and add another 3-5 cm to the jump for the entire course.
Schedule:
| Week | High jump
| Insteps
on toes | Step-ups | Jumping
on socks | Burnout | Jumping
full squat |
| 1 | 2×20 | 2×10 | 2×10 | 2×15 | 1x100 | 4×15 |
| 2 | 3×20 | 2×15 | 2×15 | 2×20 | 1×200 | 4x20 |
| 3 | 3x25 | 2×20 | 2×15 | 2x25 | 1×300 | 4x20 |
| 4 | 3×30 | 2x25 | 2×20 | 2×30 | 2×200 | 4x20 |
| 5 | 4x25 | 2x30 | 2×20 | 2×35 | 2×250 | 4x25 |
| 6 | 2×50 | 2×35 | 2x25 | 2x40 | 2×300 | 4×30 |
| 7 | 4×30 | 2×40 | 2x25 | 2x50 | 2×350 | 5×25 |
| 8 | 3×50 | 2×45 | 2×30 | 2×60 | 4×200 | 5x25 |
| 9 | 4×50 | 2x50 | 2×30 | 2×70 | 3×300 | 5×30 |
| 10 | 5×40 | 2×55 | 2×35 | 2×80 | 4×250 | 5×30 |
| 11 | 6×50 | 4×30 | 2×35 | 2×90 | 4×275 | 5×30 |
| 12 | 4×75 | 4x35 | 2×40 | 2×100 | 4x300 | 6×30 |
| 13 | The program is not running! |
| 14 * | 3x30 | 2×30 | 2×20 | 2×30 | 1×250 | 4x20 |
| 15 ** | 4x100 | 4×50 | 2x50 | 2×100 | 4×400 | 5×50 |
Air Alert III must be performed 3 days a week and preferably at the same time.
The program takes 15 weeks in total.
2x25 - means that you need to do two sets of 25 repetitions.
In the third version of the program, the rest between sets should not exceed 2 minutes, and there MUST NOT be a break between exercises! During a pause between sets, massage those muscle groups that have been loaded.
The best time to do the program is between 1 pm and 3 pm (peak muscle work).
Week 13 requires complete rest. The program must be terminated!
14 * - This week is made to prepare for the last week. Therefore, the number of executions is reduced.
15 ** - Week 15 exercises performed on Monday, Tuesday, Thursday and Friday. The last week maximally loads the muscles before the final recovery. Therefore, the number of repetitions is increased and classes are held for 4 days. Jumping will reach its maximum level 4-7 days after the end of the program.
Important! Air ALERT III has its own set schedule!
On even weeks (2,4…) the program runs on Tuesdays, Wednesdays and Thursdays.
On odd weeks, do the program on Mondays, Wednesdays and Fridays.
On days when you don't need to do AA3, you should still give your feet a normal jumping load. The best time to do this is during games. Come out and play! But try to do all the jumps as aggressively as possible. This will strengthen muscle memory.
If you wish, you can take the program again, but:
- the interval between executions must be at least a month;
- Repeated execution will not give as good results as the first one.
Air Alert
1. High Jump
Feet shoulder width apart. Jump straight up as far as you can. As you lower yourself, squat about a quarter - that's one jump.
Note: Jump speed is the most important thing when performing an exercise. The point is to jump as fast as possible. The time spent on the ground should be equal to fractions of a second.
2. Toe raises
Stand on something so that your heels do not touch the floor (ladder, thick book).
Rise on one leg as high as possible, then on the other leg.
3. Step-ups
Place one foot on a firm platform (chair, bench) and push up with the supporting leg. In the air, change the supporting leg and repeat the same.
4. Half Squat Jumps
Stand with your feet shoulder-width apart and bring your knees together. Now jump into this pose using only your calves (without extending your legs).
Note #1: The jump speed of the exercise is the most important. The point is to jump as fast as possible. The time spent on the ground should be equal to fractions of a second.
Note #2: Another variation of this exercise is jumping with straight legs. One way or another, the main task is to jump using only the calf muscles. In this situation, as a rule, it is very difficult to get off the ground by more than 10–15 centimeters.
5. Burnout
The exercise is so named because, if performed correctly, you will feel a burning sensation in the muscles of the legs.
Standing again in a semi-squat, rise on your toes and jump in this position without sinking to your heels. The main emphasis when doing this is on speed and be careful not to sink on your heels.
Procedure:
- Warm up (jumping rope, running in place)
- Stretch
- High jump
- Toe raises
- Step-ups
- Half squat jumps
- Burnout
- Relaxation (stretching)
Air Alert must be done 5 days a week. The program takes 12 weeks in total.
Legend: 2x25 means that you need to do two sets of 25 repetitions.
| Week | High jump
| Insteps
on toes | Step-ups | Jumping
half squat | Burnout |
| 1 | 2×25 | 2×10 | 2x10 | 2×15 | 1x100 |
| 2 | 1×50 | 2×20 | 2×15 | 2x20 | 1×200 |
| 3 | 1×75 | 2×25 | 2×15 | 2×25 | 1x300 |
| 4 | 1×75 | 2×30 | 2x20 | 2×30 | 1x400 |
| 5 | 2x50 | 2×35 | 2x20 | 2x35 | 1x500 |
| 6 | 1x100 | 2x40 | 2×25 | 2x40 | 1×600 |
| 7 | 1×125 | 2x45 | 2×25 | 2×50 | 1×700 |
| 8 | 2x75 | 2×50 | 2×30 | 2×60 | 1×800 |
| 9 | 2×100 | 2×55 | 2×30 | 2x70 | 1×900 |
| 10 | 2×125 | 2x60 | 2x35 | 2×80 | 1×1000 |
| 11 | 2×150 | 2×65 | 2×35 | 2×90 | 1×1100 |
| 12 | 2×200 | 2x70 | 2x40 | 2×100 | 1×1200 |
AIR ALERT II
Program developed by TMT sports.
This is one of the most popular jump increase programs today. The program requires a serious approach and attitude to the exercises. After completing the full course (12 weeks), you will increase your jump by 20–30 cm. During the 3 months of implementation, you should ensure that you have good sleep and nutrition. Order of execution:
1. Warm up
Jump rope, run in place for 3-5 minutes.
2. Stretching
Before performing it is necessary to stretch all muscle groups that are involved in the program. The calves are stretched with exercises similar to step-ups (put your foot on a book, a ladder and try to reach the floor with your heel). To stretch the anterior femoral muscle, place your foot on a chair or table and tilt your torso toward that leg. The hamstring muscle is stretched with simple tilts.
3. High jump
Feet shoulder width apart. Jump straight up as far as you can. As you lower yourself, squat about a quarter - that's one jump.
Note: Jumping speed is the most important thing when performing an exercise. The point is to jump as fast as possible. The time spent on the ground should be equal to fractions of a second. Note: You should feel that the anterior thigh muscle is tightening more than the calves. Rest between sets: 3-4 minutes
4. Rises on toes
Stand on something so that your heels do not touch the floor (ladder, thick book ~10cm). Raise as high as you can on one leg using only your calves, then on the other leg Rest between sets: 25 seconds
5. Step-ups
Place one foot on a firm platform (chair, bench) and push your supporting leg up. In the air, change the supporting leg and repeat the same. Rest between sets: 3-4 minutes
6. Toe jumps
Stand on both feet and push off as hard as you can using only your calves. The point of the exercise is to jump as high as possible and "stop on the ground" as little as possible (the faster you jump out after landing, the better)
Note #1: Be careful not to bend your knees during the exercise.
Note #2: 1 minute break between sets
7. Burnouts
The exercise is so named because, if performed correctly, you will feel a burning sensation in the leg muscles. The technique is about the same as in the previous exercise. Standing on two legs, you need to jump out, using only calves. Here you need to jump out only 1–1.5 cm, and the main emphasis should be on the speed of execution and be careful not to sink on your heels.
8. Relaxation (stretching)
Air Alert II should be performed 5 days a week and preferably at the same time. The program takes 12 weeks in total.
The best time to do the program is between 1 pm and 3 pm (peak muscle work).
Legend: 2x25 means that you need to do two sets of 25 repetitions.
| Week | High jump
| Raises
on toes | Step-ups | Jumping
half squat | Burnout |
| 1 | 1×50 | 2x10 | 2x10 | 2×15 | 1×50 |
| 2 | 1x100 | 2x20 | 2×15 | 2x20 | 1x100 |
| 3 | 1×125 | 2×25 | 2×15 | 2×25 | 1x150 |
| 4 | 1×150 | 2×30 | 2x20 | 2×30 | 1×200 |
| 5 | 2×100 | 2x35 | 2x20 | 2x35 | 1×250 |
| 6 | 2×125 | 2x40 | 2×25 | 2x40 | 1x300 |
| 7 | 2×150 | 2×45 | 2×25 | 2x45 | 1×350 |
| 8 | 2×200 | 2×50 | 2×30 | 2×50 | 1x400 |
| 9 | 2×250 | 2×55 | 2×30 | 2×55 | 1×450 |
| 10 | 2×300 | 2x60 | 2x35 | 2x60 | 1x500 |
| 11 | 2x350 | 2×65 | 2x35 | 2×65 | 1x550 |
| 12 | 2×400 | 2x70 | 2x40 | 2x70 | 1×600 |
I advise you to keep track of your progress every week.
| Week | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 |
| Date | | | | | | | | | | | | |
| Jump | | | | | | | | | | | | |
- What you need to do:
- All exercises must be performed on the mat.
- The program must be performed in sneakers with FLAT RUBBER soles.
- Chair or other object for step-ups with a book or something else for lifting on toes
- The program does NOT require the use of weights of any type. The increase in the jump is only due to your weight!
- Nutrition is an important part of the program.
- A minimum of 2 meals a day is required.
- Need to eat 1-2 hours before the due date
- Don't overeat and good food is a must not only on performance days but also on rest days.
- Food should contain enough protein, carbohydrates (fruits and vegetables) and calcium (milk).
UNDER PROGRAMM
| # | Quantity | Description |
| 1 | 10 times - 5 series | Jumping on one leg (we strive to press the leg in the air to the chest) |
| 2 | 10 times - 5 series | Frog (jump as far as possible) |
| 3 | 30 meters - 15 times | Accelerations |
| 4 | 80 times | Jumping in place (tuck 2 legs to chest) |
| 5 | 1 minute on each leg, then a minute on two - 3 sets | We jump on one leg due to the calves (we try to jump as often as possible) |
| 6 | 10 min total | Sit with your back against the wall so that your legs are bent at the knee under 90 degrees |
| 7 | Jumping, jumping, jumping | Jumping, jumping, jumping |
MAD BOUNCE
Jumping jacks .
Mahi arms and legs. Very simple. Stand up straight and spread your legs in different directions, at the same time bring your hands over your head. Make swing movements with your arms and legs. At the moment when the arms are brought together above the head, the legs are spread apart and vice versa.
Kariokaes - snake running. Run sideways, alternating legs.
Toe jog - running with high hips.
Light stretch
Armless bounces - Put your hands on your head and jump straight up from two legs at once. When landing, bend the legs at the knees so that the knees touch each other (it turns out something like the letter Y in reverse). Then jump again. You have to jump fast.
In the rest of the exercises it is also necessary to jump quickly, unless otherwise stated. In addition, in this exercise, you must ensure that the heels do not touch the floor. Jumping only from socks.
Reverse 17's - Process: take a low start and rush forward with all your might.
We run the distance you have chosen (you can choose half of the site) and back forward. You can't relax. The exercise is done at maximum speed. After this, the exercise is repeated. The number of repetitions is eight and a half times.
Explosive step-ups - A high platform is taken, 40-50 centimeters. For example, a chair. The emphasis is on the right leg, the left is placed on a chair (it is possible vice versa, left-right). Then jump up, in the air we change legs and land so that the right one becomes the supporting one, and the left one is on the platform. We repeat the exercises with alternating legs.
Only take off with the foot that is elevated.
Slow calf-raises Slow calf-raises. Exercise to do on a raised platform, so that the heels fall quite low. Upon reaching the highest and lowest points, we linger for a few seconds.
Pushups - push-ups.
Wall squats - lean back against the wall.
Between the back and the wall, approximately at the level of the waist, we clamp the basketball. We perform squats without dropping the ball to the ground. When the thighs become parallel to the floor, we linger in this position for 5 seconds.
Get ups - jumping out of a chair. We sit on a chair, then jumps up. After this, the exercise is repeated.
As usual, don't forget about speed. You need to jump out of a sitting position in one quick movement. Before jumping, hands should be kept straight in front of you (parallel to the floor!). At the moment of the jump, the arms are pulled up.
Crunches - press. Emphasis lying on the back. The knees are bent. Hands on the head. At once, they huddled into a ball, trying to reach their knees with their heads.
Heavy stretching – Stretching. See the individual static stretching program on our website.
1 leg knee ups - stand at arm's length from the wall.
Sideways to the wall. The hand was placed on the wall. The left leg must be bent and jump on the right straight up. The number of repetitions in the table. Then we turn the other side and jump on the other leg. If the number of repetitions is 10, this means that 10 jumps must be done on both legs.
And one more thing: at the moment of jumping from one leg, you need to lift the thigh of the other leg up as high as possible so that the angle between this thigh and the stomach is about 90 degrees.
Figure 8 crunches. Emphasis lying on the back. The head is slightly raised. They took a basketball in their hand, raised their left foot, held it under the left foot, lowered the left - raised it with the right, brought it under the right. In a word, we write out a figure eight between the legs with a ball. We do it for as long as possible.
Explosive calf raises - quick rises on toes.
Square jumps - imagined a square on the floor.
Point #1 is the starting point. Jump forward - to point #2. Jump sideways to point #3. Jump back to point #4. Jump sideways to point #1. How many repetitions in the table, so many squares you have to jump.
The distance between the points is approximately one and a half meters. You need to jump from point to point quickly.
Clap pushups
1-1-2 bounding - push off from one foot forward and up, land, push off quickly from the other leg in the same direction, land, push off from two legs. We jump, roughly, through the entire gym.
High knee skips
Depth jumps - (deep jumps). We get up on a chair. We jump from it and instantly, as if on a spring, we jump up. We repeat the process.
After jumping off the platform on two legs, you need to push off not only perpendicular to the floor, but also forward. Although, of course, the main emphasis is on the jump up.
Reverse depth jumps is the same as depth jumps, only we jump backwards from a chair.
