6 EXERCICES POUR AUGMENTER LA DÉTENTE À LA MAISON ( ENTRAÎNEMENT COMPLET)

Introduction

This tutorial provides a comprehensive guide to a workout routine designed to enhance your jumping ability and speed at home. The exercises outlined here are straightforward and require minimal equipment, making them accessible for anyone looking to improve their athletic performance.

Step 1: Static Sprint

• Perform 4 sets of 15 seconds each.
• Focus on explosive starts and maintaining a high knee lift.
• Rest for 30-45 seconds between each set.
• Tip: Ensure you have enough space to sprint safely, ideally on a flat surface.

Step 2: Lateral Jumps

• Execute 3 sets of 10 repetitions.
• Jump side-to-side, landing softly to minimize impact.
• Rest for 30-45 seconds between each set.
• Common Pitfall: Avoid overextending your jumps; aim for controlled movements to prevent injury.

Step 3: Single Leg Jump Hamstring Pull

• Complete 3 sets of 6 repetitions on each leg.
• Start on one leg, jump upward, and pull your hamstring with your opposite hand.
• Rest for 30-45 seconds between each set.
• Tip: Focus on balance and control during the jump.

Step 4: Tuck Jumps

• Perform 3 sets of 8 repetitions.
• Jump straight up, bringing your knees towards your chest at the peak of the jump.
• Rest for 30-45 seconds between each set.
• Common Pitfall: Ensure your landings are soft to protect your knees.

Step 5: Jump Squats

• Execute 3 sets of 8 repetitions.
• Start in a squat position, then explode upwards into a jump.
• Rest for 30-45 seconds between each set.
• Tip: Keep your chest up and engage your core during the squat.

Additional Tips

• Allow 1-2 minutes of rest before moving to the next exercise.
• Aim to give 200% effort in each repetition to maximize benefits.
• Consider pairing this routine with a friend to stay motivated and accountable.

Conclusion

This routine consists of five key exercises aimed at increasing your jumping ability and speed. By incorporating these movements into your workout regimen, you can see improvements in your athletic performance. Make sure to listen to your body and adjust as needed, and consider sharing this routine with friends who are also looking to enhance their abilities.