Season phase | Exercise | Motor load |
Pre-season | 1. One-leg Jump and hold 2. One-leg lateral hop and hold 3. Romanian dead lift without external load 4. Jump and turn (90˚ and 180˚) 5. Nordic hamstring 6. Reverse nordic | 2 × 4 × leg 2 × 4 × leg 2 × 6 1 × 4 2 × 3 2 × 4 |
In-season (first phase of tournament) | 1. One-leg balance task with partner 2. One-leg vertical hop and hold 3. One-leg stance and draw a “box” with arms 4. Copenaghen adductor 5. Nordic hamstring 6. Reverse nordic | 2 × 4 × 5 × 10 sec 2 × 4 × leg 2 × 3 × 10 sec× leg 2 × 6 × leg 3 × 4 3 × 4 |
In-season (second phase of tournament) | 1. Triple hop and hold 2. Side hop and hold 3. Bouncing and one-leg hold 4. Single leg romanian dead lift without external load 5. Copenaghen adductor 6. Reverse nordic | 3 × leg 3 × 3 × leg 2 × 3 × leg 3 × 4 × leg 2 × 6 × leg 4 × 4 |