Squat jump with elastic stick

Hold an elastic stick, shoulder-width, flat on your chest, squat down in the following posture, and don't jump forward beyond your toes, as far as possible. When landing, jump backward in the squat position, and perform in each group 1 minute.

Balance the ball and lift the buttocks with one leg.

Face up, bend your knees, put your upper body on the balance ball (BOSU), suspend one foot, stand up with hip strength, concentrate your hip output, and let your ass sink off the ground. Want to increase strength, each group 1 min straightens the suspended feet.

Balance clock push-ups

Put your hands on the balance bell to form a push-up posture. The back and hips should be in a straight line. Supported by pectoralis major and triceps muscle groups. After supporting, lift the balance bell with your back muscles. Elbow and back should be on the same plane, and hands should alternate. Push-ups again, lift one foot and keep your hips from sagging. Feet alternate, hands and feet alternate sides. Each group of movements should last 1 minute.

Solid ball impact and jump

The body is vertical to the ground, hold the fitness ball above your head and straighten your arms. When throwing the solid ball to the ground, use the reaction force to jump up. When jumping, pull your arms to the height of your head, and each group moves 1 minute.

Resistance sprint

Wrap the elastic rope around your waist; Another partner pulls the elastic rope and stands in a lunge position. He sprinted at the fastest speed until the elastic rope straightened, then slowed down and turned back. After five heads, he changed sides and both sides changed five times.

Lateral one-legged jump

Put the pyramids on both sides, with an interval of about 1.5m, facing forward, and jump sideways, which is similar to skiing posture. Only one foot touches the ground between jumps, and the next jump starts with the ipsilateral gluteus maximus, with the knees falling above the soles of the feet and not exceeding the toes, and each group performs 1 minute.

Throwing medicine ball to chase

Set a pyramid with an interval of about 10 meter, hold the medicine ball on your chest, push the medicine ball as far as possible to the opposite pyramid, then chase the ball forward and pick it up as quickly as possible. If the ball hasn't reached the opposite pyramid, you can pick it up and throw it again, back and forth 1 minute.

Matters needing attention

In the training of these seven groups, the importance of action completion is far greater than the speed of execution, so it is necessary to do every action accurately, test the muscle tolerance and lactic acid tolerance of the players at the same time, give consideration to the skills of balance and agility, and improve all abilities at one time. When the team carries out this kind of physical training, teammates can be divided into two groups to cheer each other up and remind each other of the integrity of the action. At the same time, they also strengthened the feelings of mutual refueling and support, and paid attention to warm-up before exercise.