make me a workout routine, make sure there are excercises involved to strengthen the patellar tendon , achillies, and ankle to prevent injury. Also include excercises to increase explosiveness in general, including vertical jump and sprint speed. i play a lot of games sunday/saturday so it will be very hard to workout the next day, so make sure you prioritize recovery and dont make me workout hard or at all on monday. also add a cardio workout
Here is a suggested workout routine that incorporates exercises to strengthen the patellar tendon, Achilles, and ankle, as well as improve explosiveness:
Monday: Rest day
Tuesday:
- Warm up: 10 minutes of dynamic stretching
- Squats: 3 sets of 12 reps
- Calf raises: 3 sets of 15 reps
- Single-leg balance exercises: 3 sets of 30 seconds per leg
- Box jumps: 3 sets of 10 reps
- Sprint intervals: 6 x 20-second sprints with 40 seconds rest in between
- Cool down: 10 minutes of static stretching
Wednesday:
- Warm up: 10 minutes of dynamic stretching
- Lunges: 3 sets of 12 reps per leg
- Seated calf raises: 3 sets of 15 reps
- Ankle circles: 3 sets of 15 reps per ankle
- Vertical jumps: 3 sets of 8 reps
- Plyometric push-ups: 3 sets of 10 reps
- Cool down: 10 minutes of static stretching
Thursday:
- Warm up: 10 minutes of dynamic stretching
- Deadlifts: 3 sets of 10 reps
- Leg press: 3 sets of 12 reps
- Standing calf raises: 3 sets of 15 reps
- Ankle dorsiflexion exercises: 3 sets of 15 reps per ankle
- Hill sprints: 4 x 30-second sprints uphill
- Cool down: 10 minutes of static stretching
Friday:
- Warm up: 10 minutes of dynamic stretching
- Step-ups: 3 sets of 12 reps per leg
- Bulgarian split squats: 3 sets of 10 reps per leg
- Toe walks: 3 sets of 30 seconds
- Depth jumps: 3 sets of 8 reps
- Lateral bounds: 3 sets of 10 reps per side
- Cool down: 10 minutes of static stretching
Saturday and Sunday: Game days - focus on proper warm-up and cool-down routines, as well as proper nutrition and hydration for optimal performance and recovery.
Cardio workout:
- Choose a form of cardiovascular exercise such as running, cycling, or swimming
- Perform 30-45 minutes of moderate-intensity cardio on non-workout days or as desired to improve cardiovascular fitness and aid in recovery
Remember to listen to your body and adjust the intensity of the workouts as needed. Prioritize proper rest, hydration, and nutrition to support your athletic performance and prevent injury.Consult with a fitness professional before starting any new workout routine.