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In this video, we show you the 9 exercises that will make you become more explosive on the court or field! We also give you 3 bonus exercises at the end, so make sure to watch the whole video!
Details about the workout:
Do this workout every other day for the next 7 days!
Rest time in between exercises is 30-90 seconds
Make sure to watch the full video to get a Free Warmup!
Shoutout to Coach CJ for performing some of the exercises! If you play football, make sure to subscribe to his channel: twicethespeed.com/footballsub
Here is the full Workout Breakdown:
Ski Jumps | 2 Sets x 10 Reps
How To Perform: Start in a catcher’s stance, jump as far laterally as possible and land softly on your feet. Gather yourself and immediately explode back.
Rocket Jumps | 2 Sets x 8 Reps
How To Perform: Jump as high as you can with your hands pointed towards the sky. You should be reaching as if you were trying to touch the ceiling or a basketball rim.
Three Hop To Lunge Hold | 2 Sets x 8 Reps
How To Perform: You will hop 2-3 inches from the ground three times. On the third hop, you will explode up jumping as high as you can while bringing your knees to your chest. Once you land softly, you will reset and repeat.
Single Leg Butt Kicks | 1 Set x 10 Reps
How To Perform: Stand on one leg and begin jumping. Each jump you will be landing on that same leg while trying to kick your butt mid-air. It helps if you use your arms in the motion as if you were running.
Rapid Squat | 2 Sets x 8 Reps
How To Perform: You will have your legs 2 and a half feet away from each other and have your hands on your head. You will go down into a squat and once you go down as far as you can, you will explode up jumping in the air. You will want to do this at a fast pace.
Split Jumps | 2 Sets x 8 Reps
How To Perform: You will start in a lunge position, next you will jump directly up in the air. While you are in the air you will kick your legs in front of you and bring them back and land in the same lunge as you started in. You will do this for the number of reps above and then switch to your other leg.
Eccentric Tuck Jumps | 2 Sets x 8 Reps
How To Perform: In this phase of the workout do this exercise with your body weight! You will perform a normal squat except on the way down you will go slow (4-6 seconds). Once you hit parallel, explode up as fast and jump up in the air and bring your knees to your chest. Remember to land softly.
Ski Jump To Tuck Jump To Lunge Hold | 1 Set x 10 Reps
How To Perform: Start in a catcher’s stance, jump as far laterally as possible and land softly on your feet. Once you land you will jump as high as you can straight in the air, and bring your knees to your chest. On your way down you will land in a lunge position and hold for 1-2 seconds.
3 Loaded Hops To Max Effort Jump | 10 Total Jumps
How To Perform: You will hop 3 times and then on the last jump you will explode off the ground jumping as high as you can, then land softly. You will do this jumping forward between 6-12 inches. Make sure when you jump, you are pushing through the ground.
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