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Note Always take 60-90 seconds of rest between sets If you feel dizzy or sick you may want to stop training for that day or at least take longer breaks Never sacrifice safety for a workout InOff-Season In-season will be defined as playing 5 days or more per week for 2 or more hours or more each time Off-season is anything less than that The Program - Off-Season Weeks 1 2 Pick 2 exercises to do 3 times per week from the list below 1 Jump-rope 3-5 sets of 100 reps 2 sets 1 on each leg of one-legged jumping of 100 reps 2 Square jumping create a square with four quadrants on the floor use tape or something and jump around into each square in a clockwise and the counterclockwise pattern Do 4 sets of 25 reps alternating clockwise and counterclockwise rotation one time around four hops counts as one repetition 3 Jump and Reach Find an object that is just beyond your reach and jump from a standing position no approach and reach for it basketball rim or point on the backboard Do 5 sets of 15 reps 4 Pool Jumps This is great for anyone with a back injury Squat and jump out of the water as high as you can land in a manner that puts no pressure on your body if you sit into the water when you come down you will avoid most impact injuries--dont land on the bottom of the pool butt-first though Using chest-high water works great for those with back injuries me and the shallower the water the more pressure will be put on your joints I recommend this for everyone that has access to a pool--you avoid the impact but get a great workout on your legs Do 3 sets of 10 repetitions Weeks 3 4 Continue doing two of the three exercises for weeks 1
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