Forza Esplosivo – Reattiva
1.)
1’ Single under + 1’ foot balance dx occhi chiusi
30″ rest
1’ Single under + 1’ foot balance sx occhi chiusi
2.)
30” one leg jump dx + 1’ foot balance dx occhi chiusi
30″ rest
30” one leg jump sx + 1’ foot balance sx occhi chiusi
3.)
30” salti reattivi rest 1’ x 2 set
4.)
Plyo Jump
5 reps
1’ rest x 3 set
5.)
2 leg jump 1 leg landing
5reps dx 5 reps sx
rest 1’ x 2 set
6.)
1 leg jump 2 legs landing
5 reps dx 5 reps sx
rest 1’ x 2 set
7.)
1 leg jump 1 leg landing
5 reps ipsi dx 5 reps ipsi sx
Rest 1’
5 reps contra dx 5 reps contra sx
8.)
Balzi reattivi
8 reps 15” rest 8 reps 15” rest 8 reps
rest 2’ x 3 set
9.)
Balzo da seduto
3 reps
1’ rest x 5 set
10.)
Reattivo one leg
5dx-sx 5sx-dx
rest 1’ x 2 set
