Physical Preparedness – Elastic Qualities – Part 1/3

A1. Kip – side fascia line x 10 reps
A2. Kip – backward fascia line x 10 reps
A3. Kip – frontal fascia line x 10 reps

Goal. Demonstrate proficiency in utilizing the serape like fascia line in an elastic rebound, optimal and soft landing with correct mechanics.

B1. Push ups – drops x 8 total singles / 15-25 sec rest
B2. Push ups – explosives x 4-6 reps x 5 sets / 90 sec rest
B3. Push ups – rebounding x 30-60 sec x 2 sets / 60 sec rest 

* Progression B1/B2: closed to open hips, knees to feet), rest up to 3 min between ex. 

Goal. Drops: increase the height of the drop by one progression; Explosives: 20 cm increase in height; Rebounding: maintain spring like quality all throughout the 60 sec of work.

C1. Pull ups – drops x 8 total singles / 15-25 sec rest
C2. Pull ups – explosives x 4-6 reps x 5 sets / 90 sec rest
C3. Pull ups – rebounding x 15-30 sec x 2 sets / 60 sec rest

* Progression: C1. start from a higher standing position C2. >inclination of the torso, rest up to 3 min between ex. 

Goal. Drops: working from above the bar; Explosives: working with the body parallel to the ground; Rebounding: maintain spring like quality all throughout the 30 sec of work. 

D1. Leg swings – front and back x 10 reps x 3 lines per leg / rest walking back
D2. Leg swings – side to side x 10 reps x 3 lines per leg / rest walking back 

* Progression: C1. start from a higher standing position C2. Increase the inclination of the torso, rest up to 3 min between ex.

Goal. Showing a clear improvement in ranges, top accent of the swing, posture and steps centralization.

E1. Rebounding – high to long x 6-10 of your feet x 6 jumps x 3 sets / rest walking back
E2. Rebounding – low x half feet of E1 x 12 jumps x 3 sets / rest walking back
E3. Rebounding – straight legs x half feet of E1 x 12 jumps x 3 sets / rest walking back
E4. Rebounding – one leg x 6-10 of your feet x 6 jumps x 2 sets per leg / rest walking back 

*Rest 3 mins between the exercises.

Goal. Display a 2 feet increase in distance with quick rebounds and short contact times, no slow SSC involved. 

F1. End range bounces – deep lunge x 15-30 bounces x 2 sets per leg / rest walking back
F2. End range bounces – sumo stance x 15-30 bounces x 2 sets per leg / rest walking back

*Rest 2 mins between the exercises.

Goal. Working with 30 bounces in all sets and visible lower positions overall.

Here’s the visual references to the exercises:

In hope this will serve bring you elasticity in what appears to be a static and restricted moment for most,

Physical Preparedness part 2: Strength and Balance is coming soon. 

Until next time,
Marcello.