Top Speed
Secondary
Water Skills
Equipment:
Horizontal Jump
Olympic lifts
Plyometrics
Push up clap
Secondary
Flexibility:
Core:
Secondary
Water Skills
Equipment:
Olympic lifts
Plyometrics
Push up clap
Secondary
Flexibility:
Core:
Normal squat
Do normal squat, preferably under 90 degrees
Do a squat on the way up get on your toes on the same time swing your arms up
Squat jump
Do a squat on the way up and then jump
Streamline squat
Get on a streamline and do a squat
High box squat
Sit on a box and then go up
Pause
Do a squat and when you are down pause for 3 sec
*weighted optional*
jump and throw the medicine ball to the wall.
How To Jump Higher: 5 Exercises To Improve Your Vertical