Zac Cormier - 30 Minute Workout For Teen Athletes: Explosive Power Edition

30 Minute Workout For Teen Athletes Explosive Power

Zac Cormier

Smashwords Edition

Copyright 2102 Fitness9000

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Table of Contents

No matter what sport you play, it is obviousthat the athletes in the best physical condition are the ones whostand out above the rest. The Fitness 9000 Explosive Power Workoutis designed for athletes who want to get into peak performingcondition quickly, and maintain it, for only about half of an hour,3 times a week.

The Fitness 9000 Explosive Power Workout isperfect for any sport, whether it is basketball, hockey, football,soccer, or tennis, the exercises are designed and put together tocover most sport-specific explosive actions. This means they willwork on all the explosive motions that you perform in your sport.These dynamic moves are crucial to any serious athlete'sarsenal.

This workout is perfect for the athlete whowants to reach the next level. It is great for pre-season workoutsto get into top physical condition for the season, or post-seasonworkouts before you get into heavier workouts. It is also greatbefore tryouts to give you that edge that will put you at the frontof the pack.

The Fitness 9000 Explosive PowerWorkout is designed to take only 30 minutes to complete. Of coursethe first few times may take a bit longer and you may have to takemultiple breaks, but as you get into better shape you'll find thatit gets easier and that it will take less time to complete. As youget into better shape you can start timing yourself and set a timethat you wish to complete it by.

This workout should be performed 3 times aweek with 48 hour intervals of rest. For example, Monday at 10:00AM, Wednesday at 10:00 AM, and then again Friday at 10:00 AM.

This workout should not be performed forlonger than six weeks in a row. The amount of stress that this hardwork can put on your joints is massive. So, it is best to be safeand let your joints recover and be ready for another hard round oftraining. Care should be taken when performing these exercises whenrecovering from injury.

One of the great things about the Fitness 9000 Explosive PowerWorkout is that you can do it almost anywhere! Some of theexercises are demonstrated using an exercise ball. The inherentinstability of the ball adds extra toughness to some of theseroutines. If you don't have one, no worries! You can substitute itusing a chair or other platform of similar height. You'll need:

• Exercise Ball, chair or platform of similarheight

• Water - stay hydrated!

• Towel

• Readiness to put in 100% effort!

The Fitness 9000 Explosive Power Workout is created for athleteswith an emphasis on dynamic and explosive movements, mainly in thelower body and core, but still with a good handful of tough upperbody exercises. This workout will give you that extra burst ofspeed to blow by your opponent, or let you shift into that extragear to steal the game in overtime. Whatever it may be, you can betthat the Fitness 9000 Explosive Power Workout will take you there.This workout is really intense, and it's not going to be easy, sostick with it. Go get it!

The exercises provided herein are foreducational and entertainment purposes only, and are not to beinterpreted as a recommendation for a specific treatment plan,product, or course of action. Exercise is not without its risks,and this or any other exercise program may result in injury. Theyinclude but are not limited to: risk of injury, aggravation of apre-existing condition, or adverse effect of over-exertion such asmuscle strain, abnormal blood pressure, fainting, disorders ofheartbeat, and very rare instances of heart attack. To reduce therisk of injury, before beginning this or any exercise program,please consult a healthcare provider for appropriate exerciseprescription and safety precautions. The exercise instruction andadvice presented are in no way intended as a substitute for medicalconsultation. We disclaim any liability from and in connection withthis program. As with any exercise program, if at any point duringyour workout you begin to feel faint, dizzy, or have physicaldiscomfort, you should stop immediately and consult aphysician.

Belowis the list of exercises. Following this page, you can find apicture of each exercise as well as a description of each, and evensome tips for taking that exercise to the next level.

1. Two Direction Squat Jump

2. Power Squat

3. Push Ups on Exercise Ball

4. Squat Jumps

5. Leaning Squat Push Up

6. Two Leg Pike on Exercise Ball

7. Suicide Jumps

8. Cross Jack Push Up

9. Single Leg Squats on Exercise Ball

10. Run Kicks

11. Ice Skaters

12. Alternating Single Leg Push Ups on ExerciseBall

13. 8 Hop Squats & 4 Side-Side Push Ups

14. Oblique Twists on Exercise Ball

15. One Leg Jumps

16. Power Push Ups

17. Scissor Lunge Jumps

Repetitions: 25

This is a great exercise that mimics theactions performed in sports; that is, explosive jumps and atwisting motion in the core. The two direction squat jump willstrengthen the buttocks, calf muscles, quads, and hamstrings. Inother words, get ready to feel the burn.

To perform the jump squat, you have tocombine the jump and the squat. When performing the squat it isimportant to remember that the knees should stay behind the toesand should never go past them. The feet should also remain flat onthe floor when performing a squat.

Another important reminder for performing thesquat is to sit back, as if you were going to sit down. It may feeluncomfortable but that is what will work the buttocks muscles. Justremember, bend at the hips, not the waist. Keep the chest up andthe eyes forward.

Now to perform the exercise, simply perform asquat then explode upwards and turn 180 degrees. When the twisthappens be sure to change the direction of rotation every time.

Starting position

Leap and turn 180 degrees

Ending position

Key Points:

• Land softly

• Knees soft