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