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WORK OUT AT HOME WITH CALLUM ADAMS

2 April 2020

Special workout routine by Town’s Physical Performance Coach

- Workout routines Huddersfield Town supporters can do at home
- Town’s Physical Performance Coach focuses on power through plyometric exercise!
- Callum Adams shows you how to do them

Trying to keep fit at home? Huddersfield Town’s Physical Performance Coach Callum Adams has just the work out for you!

Callum has been with the Terriers since 2013 and his role is to ensure that Town’s First Team players are prepared to perform at optimal levels physically to fit the demands of both football and the Terriers’ style of play.

Today, Callum is going to show you how you can perform power focused exercises through bodyweight plyometrics at home.

This is a 25 - 30 minute workout that includes benefits such as increasing your strength, power, speed and agility AND it’s a huge calorie burner.

Exercise 1 – Vertical Jump

- Stand with your feet shoulder width apart.
- Raise your arms above your head.
- Begin to squat down and, as you do so, explosively bring your arms down.
- As you reach the quarter squat, your arms should be by your side, poised ready to explode back up.
- From this position, push through the floor using your quads, glutes and hamstrings whilst driving your arms up and to jump straight up into the air.
- As you come down land back in the quarter squat position.
- Reset and repeat for five reps.

This exercise primarily works your quads, hamstrings, glutes, calves and core.

Do this for three sets of five reps.

Exercise 2 – Broad Jump

This time we are jumping forward.

- Start standing with your feet shoulder width apart.
- Raise your arms above your head.
- Begin to squat down and, as you do so, explosively bring your arms down.
- As you reach the quarter squat, your arms should be by your side, poised ready to explode forward.
- From this position, push through the floor using your quads, glutes and hamstrings whilst driving your arms through, and explosively jump forwards, aiming for 1-2m (or more if you got it) in front of you.
- As you land, brace your core, to land back in the quarter squat position.
- Reset (turn around if you have small space) and repeat for five reps.

This exercise primarily works your quads, hamstrings, glutes, calves and core.

Do this for three sets of five reps.

Exercise 3 – Vertical Jump into Broad Jump

This is a slightly higher intensity, as we are now adding a landing into a reactive element.

- Start standing with your feet shoulder width apart.
- Raise your arms above your head.
- Begin to squat down and, as you do so, explosively bring your arms down.
- As you reach the quarter squat, your arms should be by your side, poised ready to explode back up.
- From this position, push through the floor using your quads, glutes and hamstrings whilst driving your arms up, and  jump straight into the air.
- This time as you land, brace your core, to land back in the quarter squat position and propel your arms back above your head, explosively drive them down, and drive again through the quads, hamstrings and glutes to jump 1-2m in front of yourself.
- Reset (turn around if you have small space) and repeat for five reps.

This exercise primarily works your quads, hamstrings, glutes, calves and core.

Do this for three sets of five reps.

Exercise 4 – Alternating Lunge Jump

- Stand with your feet shoulder width apart.
- Bring your left foot forward into a lunge position, with your right leg behind you.
- Position your right arm in front and left arm behind (opposite side to your working leg).
- Using your left quad, hamstring and glute, explosively jump into the air.
- Whilst in the air, switch your leg position, so that when you land you land on the opposite leg.
- You should be back in the start position but on the right leg.
- Repeat for five reps per side.

This exercise primarily works your quads, hamstrings, glutes, calves and core.

Do this for three sets of five reps on each side (10 reps in total).

Exercise 5 – Plyo Press Up

- Begin in a press up position - core straight, glutes switched on, legs parallel with one another, hands underneath shoulders and head in a neutral position (always look 10cm in front of you).
- Lower down the upper body and as you reach parallel with the floor and upper arm, use your chest, shoulders and triceps to explode up into the air; lifting 1-5inches off the floor.
- Ensure your core is braced all the way through the movement.
- Repeat the movement for the allocated reps.

This exercise primarily works your quads, hamstrings, glutes, calves and core.

Do this for three sets of five reps.

After you’ve finished a set make sure you rest for between 90 and 120 seconds for optimal recovery time.

Watch Town’s Physical Performance Coach, Callum Adams, run through the circuit below.

There will be more stay at home fitness techniques with Callum later this week.

If you want something sooner, you can find his previous workout by CLICKING HERE, or follow him on Instagram @callumadams_.


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