Scribd Logo
Upload

Welcome to Scribd!

  • Vertical Jump in Handball

    Uploaded by

    frenkyyy
    15 views1 page
    The document outlines a 3-phase exercise program involving jumping rope and bodyweight exercises like squats and lunges. Phase 1 spans weeks 1-3 and focuses on basic jumping rope and exercises. Phase 2 in weeks 5-7 increases the jumping rope duration and introduces more advanced moves. Phase 3 during weeks 9-11 further extends the jumping rope and incorporates more challenging variations of the exercises. Each phase includes stretching and concludes with a rest period.

    Original Description:

    dwad

    Original Title

    Vertical Jump in handball

    Copyright

    © © All Rights Reserved

    Available Formats

    DOC, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    The document outlines a 3-phase exercise program involving jumping rope and bodyweight exercises like squats and lunges. Phase 1 spans weeks 1-3 and focuses on basic jumping rope and exercises. Phase 2 in weeks 5-7 increases the jumping rope duration and introduces more advanced moves. Phase 3 during weeks 9-11 further extends the jumping rope and incorporates more challenging variations of the exercises. Each phase includes stretching and concludes with a rest period.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    15 views1 page

    Vertical Jump in Handball

    Uploaded by

    frenkyyy
    The document outlines a 3-phase exercise program involving jumping rope and bodyweight exercises like squats and lunges. Phase 1 spans weeks 1-3 and focuses on basic jumping rope and exercises. Phase 2 in weeks 5-7 increases the jumping rope duration and introduces more advanced moves. Phase 3 during weeks 9-11 further extends the jumping rope and incorporates more challenging variations of the exercises. Each phase includes stretching and concludes with a rest period.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Phase 1 Weeks 1 3

    1. Jumping Rope 2 minutes.


    2. Stretching
    3. Jumping Rope 2 minutes.
    4. Slow Motion Squats 3 sets of 10 repetitions.
    5. ateral Jumps 3 sets of 20 repetitions.
    !. "lternating Jump unges 3 sets of 10 repetitions.
    #. $uc% Jumps 3 sets of & repetitions.
    &. $oe Raises 3 sets of 20 repetitions.
    'ee% 4 Rest.

    Phase 2 Weeks 5 7
    1. Jumping Rope 2 minutes.
    2. Stretching
    3. Jumping Rope 3 minutes.
    4. Slow Motion Squats 3 sets of 10 repetitions.
    5. 4()orners 3 sets of 12 repetitions.
    !. Single(eg ateral Jumps 3 sets of 15 repetitions.
    #. "lternating Jump unges 3 sets of 15 repetitions.
    &. *igh Reach Jumps 3 sets of & repetitions.
    +. Straight(eg )alf Jumps 3 sets of 30 repetitions.
    'ee% & Rest.

    Phase 3 Weeks 9 11
    1. Jumping Rope 2 minutes.
    2. Stretching
    3. Jumping Rope 4 minutes.
    4. Slow Motions Squats 3 sets of 10 repetitions.
    5. Single(eg 4()orners 3 sets of 10 repetitions.
    !. Single(eg ateral Jumps 3 sets of 20 repetitions.
    #. "lternating Jump unges 3 sets of 20 repetitions.
    &. $uc% Jumps 3 sets of & repetitions.
    +. Straight(eg )alf Jumps 3 sets of 40 repetitions.
    'ee% 12 Rest.

    You might also like