6d • General discussion
My warmup today
Wanted to get some jump work today after a pretty tough snatch complex in the gym today (always dreaming about dunking a basketball for funzies), so I kept things short and sweet:
- Metabolic: 3 court length jogs slow
- Joint Prep: lizard walk and lunge to rotation
- Isometrics: Split stance 30s each, horse stance 30s, deficit soleus iso 30s each
- Deceleration: Snap downs (4 on both feet, 4 on each single leg stance, 4 split stance), 4 lateral bound to stick landing
- Acceleration: 4 Sit to forward bound, 4 Depth Jumps (6in)
- Potentiation: 1 half court length of alt pogos, 3x5 RSI jumps, 3 gradual approach to rim with mini jump
Actual Jumping Work: 5x2 Submax then maximal tennis ball dunk off two feet from both sides of rim
I spent just as much time warming up as I did jumping today, but I minimized my risk of injury from a short, intense session and got the most out of my legs I could get in minimal time. Kinda cool.
Let me know what you think or might have done differently in the comments!
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My warmup today
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