The aim of the isometric exercises are to produce higher levels of muscular recruitment when compared to basic bodyweight exercises. This higher level of recruitment then results in higher levels of force during the explosive exercise within the contrast set. Reps are low to ensure the intensity of each exercise is high, this is not endurance training! Ensure you take the recommended test periods to allow for adequate recovery and maximal effectiveness. The exercises selected are predominantly bilateral meaning two legs, this is to help develop force and velocity through both limbs which would translate to jumping and other explosive efforts in a game.
1. 3s Maximum Isometric Leg Press then 4 Mins Rest
After minute 1, 2 and 3 perform 2 Countermovement Jumps.
Repeat x 5-7 Sets
2. 3s Isometric towel Hex Deadlift then rest 4 mins
Min 1 – Perform 2 Vertical Jumps
Min 2 – Perform 2 Vertical Jumps
Min 3 – Perform 2 Vertical Jumps
3. 3s Isometric RDL then Rest 4 Minutes
Min 1 – Perform 2 Broad Jumps
Min 2 – Perform 2 Broad Jumps
Min 3 – Perform 2 Broad Jumps
4. 3s Isometric Split Squat Each Leg then Rest 4 Minutes
Min 1 – Perform 4 Split Jumps
Min 2 – Perform 4 Split Jumps
Min 3 – Perform 4 Split Jumps