Multidirectional Power 1

Description

Circuit training, 3 rounds, 2 minutes rest between rounds. Strength program for athletes focusing on multidirectional power (e.g.,soccer, handball, tennis, football, ice hockey, etc.). Targets core muscles, aiding power transfer between upper and lower body. The points of support in all exercises are selected to illustrate high workload. If you need to increase or decrease the workload use the "Principles of adjustment" guide [INSERT LINK]. Always begin with a warm-up, mastering form before gradually increasing speed while maintaining good movement control.
Caution
Due to high workloads near the end range of motion, there's a risk of overexertion. Even for trained athletes, start cautiously and avoid maxing out movement length and speed initially.

Single Leg Squat

Reps: 8/leg
Rest: 15 sec
Stand with one foot beside the narrow edge of the board and the other foot on the Pad. Slide sideways, simultaneously squatting the outside leg. Then return to the starting position, maintaining weight on the squatting leg.

Prone Pike Rotation

Reps: 6/side
Rest: 15 sec
Assume a prone pike position with your hands outside the narrow edge of the board and your forefeet centered on the pads. Slide backward into a plank position, rotating your upper body to one side. Return to the pike position and repeat the movement, rotating your upper body to the opposite side.

Supine Hamstring

Reps: 8
Rest: 15 sec
Lie on your back with the hips outside the narrow edge of the board and the heels centered on the pads. Extend both legs with your toes pointing upward, then pull them back towards your body. Maintain pressure on the pads throughout the entire movement.

Flow Out Oblique

Reps: 6/side
Rest: 15 sec
Position both feet 45 degrees outward from your hips, either to the left or right. Perform a forward slide with arms extended. Contract your abdominal muscles to stabilize your core and maintain a natural curve in your lower back throughout the movement.

Lateral Slide

Reps: 6/leg
Rest: 15 sec
Stand with one foot next to the edge of the board and the other on the pad. Slide sideways, keeping your center of gravity aligned between your legs and your knees extended or slightly bent. Return to the starting position.

Plank Lateral Flexion

Reps: 6/side
Rest between rounds: 2 min
Assume a forearm plank position with your feet placed outside the narrow edge of the board and your forearms on the pads. Perform a lateral flexion of your upper body by sliding your forearms to the left and right.

Multidirectional Power 1

Description

Single Leg Squat

Single Leg Squat

Prone Pike Rotation

Prone Pike Rotation

Supine Hamstring

Supine Hamstring

Flow Out Oblique

Flow Out Oblique

Lateral Slide

Lateral Slide

Plank Lateral Flexion

Plank Lateral Flexion

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