动作库

单腿提膝髋关节打开

Single-Leg Hip Openers

冲刺垫步药球砸墙

Sprint Step-In Medicine Ball Slam

俯卧髋伸展抬腿

Prone Bench Hip Extension

单腿侧向过栏转体跳箱

Single-Leg Lateral Hurdle to 90° Box Jump

小栏架反应 Pogo 跳

Reactive Hurdle Pogo

小栏架 Pogo 跳

Hurdle Pogo

小栏架侧向反应 Pogo 跳

Lateral Reactive Hurdle Pogo

单腿小栏架反应跳

Single-Leg Hurdle Reactive Hop

单腿小栏架跳

Single-Leg Hurdle Hop

外侧腿小栏架反应侧向跳

Outside-Leg Hurdle Reactive Lateral Hop

内侧腿小栏架反应侧向跳

Inside-Leg Hurdle Reactive Lateral Hop

单腿小栏架 90°变向稳定跳

Single-Leg Hurdle 90° Bound and Stick

单腿小栏架 90°变向跨步跳

Single-Leg Hurdle 90° Bound

栏架左右快速跳

Hurdle Lateral Quick Hops

90°变向跨栏跳

90° Hurdle Hop Change of Direction

单腿栏架左右快速跳

Single-Leg Lateral Hurdle Quick Hops

单腿侧向跨栏接跨步换脚跳

Single-Leg Lateral Hurdle Hop to Bound Switch

栏架侧向快速滑步

Hurdle Lateral Shuffle Quick Feet

栏架左右交叉步

Hurdle Crossover Quick Feet

单腿前侧向跨栏跳

Single-Leg Forward-Lateral Hurdle Hop

过顶A位换腿

Overhead A-Switch

过顶A位双跳换腿

Overhead A-Switch with Double Pogo

过顶A字走

Overhead A-Walk

离心反应式保加利亚分腿蹲

Eccentric Reactive Bulgarian Split Squat

反应式杠铃保加利亚分腿蹲

Reactive Barbell Bulgarian Split Squat

4字卷腹

Figure-4 Crunch

四字斜向卷腹

Figure-4 Oblique Crunch

交替提膝杠铃反向划船

Alternating Knee Drive Barbell Inverted Row

杠铃反向划船

Barbell Inverted Row

哑铃深蹲过顶举

Dumbbell Squat to Press

蜘蛛式平板支撑

Spiderman Plank

最伟大拉伸

World’s Greatest Stretch

前脚主导分腿蹲

Front-Leg Dominant Split Squat

西班牙深蹲

Spanish Squat

分腿站姿跳箱

Split Stance Box Jumps

90/90单臂卧推

90/90 Single-Arm Dumbbell Bench Press

连续反应跳箱

Repeated Box Jumps

深度跳

Depth Jump

负重深度跳

Loaded Depth Jump

哑铃分腿下坠制动

Dumbbell Split Drop Catch

GHD侧面保持铃片前推

GHD Lateral Hold Plate Press-Out

杠铃深蹲

Barbell Back Squat

哑铃深蹲抓举

Dumbbell Squat Snatch

哑铃深蹲单臂抓举

Single-Arm Dumbbell Squat Snatch

行进间连续跳远

Traveling Consecutive Broad Jumps

行进间连续跳高

Traveling Consecutive Vertical Jumps

杠铃不稳定负重实力推

Barbell Unstable Load Strict Press

哑铃高翻接弓步上举

Dumbbell Clean to Lunge Overhead Press

坐姿反应纵跳

Seated Reactive Vertical Jump

手持哑铃哥本哈根式

Dumbbell Copenhagen Plank

死虫式哑铃交替卧推

Dead Bug Alternating Dumbbell Bench Press

死虫式哑铃卧推

Dead Bug Dumbbell Bench Press

弓箭手引体

Archer Pull-Up

哑铃颈前单腿离心下蹲

Dumbbell Front-Loaded Single-Leg Eccentric Squat

哑铃罗马尼亚硬拉

Dumbbell Romanian Deadlift

绳索锤式二头弯举

Cable Hammer Curl

弹力带高跪姿下拉

Resistance Band Tall-Kneeling Lat Pulldown

弹力带分腿坐姿下拉

Resistance Band Split-Stance Seated Pulldown

弹力带对抗推拉

Resistance Band Resisted Push-Pull

迷你带分腿姿四向行走

Mini Band Split-Stance 4-Directional Walk

迷你带准备姿四向行走

Mini Band Ready Position 4-Directional Walk

迷你带站姿提膝

Mini Band Standing Knee Drive

药球长跪姿侧对墙旋转砸墙

Long-Kneeling Rotational Med Ball Wall Throw

药球长跪姿侧对墙下砸接旋转砸墙

Long-Kneeling Rotational Med Ball Wall Throw with Downward-to-Rotational Sequence

药球收腿落地侧抛

Med Ball Step-In Rotational Side Throw

Pogo 接爆发交叉步

Pogo to Explosive Crossover Step Flow

Pogo接侧向爆发滑步

Pogo to Lateral Power Shuffle Flow

铃片站姿前平举

Standing Plate Front Raise

哑铃平凳卧推

Dumbbell Bench Press

哑铃/铃片俯身 T 字外展

Dumbbell/Plate Bent-Over T Raise

侧向双单脚交替 Pogo

Lateral Alternating Double–Single Pogo

药球分腿跪姿左右交替过头下砸

Half-Kneeling Alternating Overhead Med Ball Slams

双单脚交替 Pogo

Alternating Double–Single Pogo

小栏架连续侧向移动接冲刺

Low Mini Hurdles to Lateral to Linear

相扑硬拉

Sumo Deadlift

杠铃箱蹲反应蹲起

Barbell Box Reactive Squat

侧向小栏架跳

Lateral Mini Hurdle Hops

侧向小栏架连续跳

Lateral Mini Hurdle Hops

侧向线跳接冲刺

Lateral Line Hops to Sprint

侧向线跳

Lateral Line Hops

杠铃弓步蹲

Barbell Lunge

高跪姿壶铃颈后臂屈伸

Tall-Kneeling Overhead Kettlebell Triceps Extension

药球半跪姿旋转砸墙（上肢）

Half-Kneeling Rotational Med Ball Slam (Upper Body Focus)

药球半跪姿旋转砸墙（髋关节）

Half-Kneeling Rotational Med Ball Slam (Hip Focus)

药球侧对墙单腿跪姿旋转砸墙

Side-Facing Wall Split-Kneeling Rotational Med Ball Slam

药球分腿站姿旋转砸墙（上肢）

Split-Stance Rotational Med Ball Slam (Upper Body Focus)

药球分腿站姿旋转砸墙（髋关节）

Split-Stance Rotational Med Ball Slam (Hip Focus)

药球侧对墙单腿落地旋转砸墙

Side-Facing Wall Single-Leg Rotational Med Ball Slam

药球侧对墙分腿跪姿反应旋转砸墙

Side-Facing Wall Split-Kneeling Reactive Rotational Med Ball Slam

药球侧对墙箱上单腿起接旋转砸墙

Side-Facing Wall Single-Leg Box Squat to Rotational Med Ball Slam

药球正对墙单腿跪姿砸墙

Front-Facing Wall Single-Leg Kneeling Med Ball Slam

单腿交替反应90°旋转前跳

Reactive Alternating Single-Leg 90° Rotational Bound

单腿交替反应前跳

Reactive Alternating Single-Leg Bound

单腿交替90°旋转前跳

Alternating Single-Leg 90° Rotational Bound

单腿壶铃摆动

Single-Leg Kettlebell Swing

靠墙蹬压

Wall Sprint Leg Drive

靠墙蹬压 + 切换一次

Wall Drive with 1 Switch

靠墙蹬压 + 切换两次

Wall Drive with 2 Switches

靠墙蹬压 + 切换三次

Wall Drive with 3 Switches

连续蹬压（不交替）

Single-Leg Drive

单腿交替前跳

Alternating Single-Leg Bound

深蹲落地

Drop to Squat

单腿侧向2次跳

Single-Leg Double Lateral Bound

单腿前跳接135度变向跳

Single-Leg Forward Hop + 135° Cut Jump

单腿前跳接90度变向跳

Single-Leg Forward Hop + 90° Cut Jump

单腿前跳接45度变向跳

Single-Leg Forward Hop + 45° Cut Jump

跨步跳接转身跳远接纵跳

Bound + Turn + Vertical Jump

反应跳箱

Reactive Box Jump

跨步跳接转身跳远

Bound + Turn + Broad Jump

药球单腿小跳接转身砸墙

Single-Leg Hop to Rotational Med Ball Slam

落地纵跳

Drop to Vertical Jump

脉冲式小栏跳

Pulsing Mini Hurdle Hops

直线前后跳

Line Hops

半跪跳起接冲刺

Kneeling Jump to Sprint

慢跑

Jog

栏架跳接跳远

Hurdle Jump to Broad Jump

高抬腿-后踢腿连续跑接冲刺

High-Knee to Butt-Kick Run to Sprint

半跪姿起跑（关注第一步）

Half-Kneeling Start (First-Step Focus)

踝弹步

Ankling

D式跳跃步

D-Skip

B式跳步

B-Skip

B式提膝回摆走

B-March

侧向跨步跳接单腿纵跳

Lateral Bound + Single-Leg Vertical Jump

侧向跨步跳接纵跳

Lateral Bound + Vertical Jump

药球连续侧向跨步跳+触碰标志盘

Med Ball Continuous Lateral Bounds + Cone Touch

直腿前倾小步频快跑

Straight-Leg Shuffle

侧支撑铃片上推

Side Plank Plate Press

铃片牧师凳俯身背起接外旋上举

Plate Prone Bench Y-Raise to External Rotation Press

原地垂直弹跳

Pogo Jump

水平爆发跳步

Power Skip for Distance

垂直爆发跳步

Power Skip for Height

交叉跨步跳接冲刺

Crossover Bound to Sprint

爆发式 B 字跳步

Explosive B-Skip

半跪姿起跑

Half-Kneeling Start

前倾起跑

Falling Start

髋膝循环跳步

D-Skip

交叉跨步跳

Crossover Bound

C 字跳步

C-Skip

B 字跳步

B-Skip

A 式跑

A-Run

交替原地弹跳

Alternating Pogo

交替跨步跳（关注高度）

Alternating Bounding (Focus on Height)

交替跨步跳（关注距离）

Alternating Bounding (Focus on Distance)

六角杠速度硬拉

Trap Bar Speed Deadlift

六角杠负重蹲跳

Trap Bar Loaded Squat Jump

抗阻深蹲跳

Resisted Squat Jump

抗阻弓步跳

Resisted Lunge Jump

弓步交换跳

Alternating Lunge Jump

A 式交换步

A-Switch

连续侧向跨步跳接触碰标志盘

Continuous Lateral Bounds + Cone Touch

单腿侧跳接转身跳远

Single-Leg Lateral Hop to Broad Jump

直腿弹跳步

Straight-Leg Bound

杠铃深蹲跳

Barbell Squat Jump

杠铃高翻接单腿蹬阶

Barbell Power Clean to Single-Leg Step-Up

分腿姿六角杠硬拉

Split-Stance Trap Bar Deadlift

交替蹬阶跳

Alternating Step-Up Jump

弹力带助力弓步跳

Band-Assisted Lunge Jump

A式跳步

A-Skip

连续侧向跨步跳

Continuous Lateral Bounds

抗阻 Pogo 跳

Resisted Pogo Jump

壶铃甩摆

Kettlebell Swing

A式高抬腿行进

A-March

侧向跨步跳接快速复位

Lateral Bound + Quick Reset

快速摆腿

Fast Leg Drill

单腿侧向跨步跳接Stick

Lateral Bound and Stick

A式走

A-Walk

反应蹬阶跳

Reactive Step-Up Jump

弹力带助力弓步交换跳

Band-Assisted Lunge Switch Jump

弹力带助力反应蹲跳

Band-Assisted Reactive Squat Jump

单腿跳深接侧向跳接跳远

Single-Leg Depth Drop + Lateral Hop + Broad Jump

跳深接跳远

Depth Jump to Broad Jump

药球高跪姿爆发前抛

Tall-Kneeling MB Chest Throw

药球高跪姿左右交替下砸

Tall-Kneeling Alternating MB Slam

鸟狗式-弹力带单臂垂直拉

Banded Bird Dog Single-Arm Pull

分腿跪姿-弹力带侧向对抗胸前推

Half-Kneeling Banded Anti-Rotation Press

TRX 反向T字＋Y字开合

TRX Reverse T & Y Raise

滑垫腿弯举

Gliding Hamstring Curl

壶铃单腿屈髋上提

Single-Leg Knee Drive with Kettlebell

壶铃负重90-90髋关节旋转

Kettlebell Weighted 90-90 Hip Rotation

壶铃单侧90度弯臂行走

Kettlebell Single-Arm 90° L-Position Rack Walk

壶铃单手负重交替前弓步

Kettlebell Single-Arm Alternating Forward Lunge

壶铃侧向对抗 March

Kettlebell Lateral Anti-Drift March

壶铃单侧上举+单侧农夫行走

Kettlebell Overhead + Farmer's Carry

船式

Boat Pose

俯身单臂药球下砸

Bent-Over Single-Arm MB Slam

提箱行走

Suitcase Carry

前—侧—前跨栏跳

Forward–Lateral–Forward Hurdle Jump

迷你带侧步走

Mini Band Lateral Walk

迷你带蚌式开合

Mini Band Clamshell

弹力带内收肌训练

Band Hip Adduction

弹力带分腿站姿水平划船

Split-Stance Band Horizontal Row

弹力带对抗死虫

Band-Resisted Dead Bug

弹力带单臂肱骨外旋

Band Single-Arm External Rotation

弹力带抗阻侧向滑步

Band-Resisted Lateral Power Shuffle

弹力带侧向对抗单腿半蹲

Band-Resisted Lateral Anti-Shift Single-Leg Squat

侧向爆发俯卧撑

Lateral Plyometric Push-Up

爆发引体向上

Explosive Pull-Up

击掌俯卧撑

Clap Push-Up

仰卧起坐前触

Sit-Up with Reach

弹力带胸前推保持

Pallof Press Hold

前 + 45° 弓箭步组合

Forward + 45° Lunge Combo

平凳俯身单臂划船

Bench-Supported Single-Arm Row

杠铃单腿箱蹲

Barbell Single-Leg Box Squat

跪姿起跳接跳箱

Kneeling Jump to Box Jump

侧向半跪姿蹬阶 + 提膝

Lateral Half-Kneeling Step-Up with Knee Drive

弹力带分腿站姿单臂水平拉

Split-Stance Single-Arm Band Horizontal Pull

杠铃侧弓步

Barbell Lateral Lunge

弹力带壶铃甩摆

Banded Kettlebell Swing

弹力带辅助90°深蹲连续反应跳

Band-Assisted 90° Squat Reactive Jumps

单腿跳远接侧向跨步跳

Single-Leg Broad Jump to Lateral Bound

单腿侧向双跳停稳

Single-Leg Lateral Double Hop to Stick

弹力带抗阻快速引体向上

Band-Resisted Explosive Pull-Up

杠铃卧拉

Barbell Seal Row

半跪姿蹬阶 + 提膝

Half-Kneeling Step-Up with Knee Drive

哑铃高跪姿弓步翻举

Tall-Kneeling Dumbbell Lunge Clean

A式交换弹跳

A-Switch with Bounce

A式交换步

A-Switch

双脚快速前后小跳

Line Hops

跳箱落地接药球胸前抛

Box Drop to Med Ball Chest Pass to Wall

药球单腿落地接侧抛

Single-Leg Drop to Medicine Ball Side Throw

高跪姿药球胸前投掷

Tall-Kneeling Med Ball Chest Pass

高跪姿药球左右旋转投掷

Tall-Kneeling Med Ball Rotational Throw

开腿坐姿药球过顶砸墙

Straddle-Seated Overhead Med Ball Slam to Wall

开腿坐姿药球胸前推墙

Straddle-Seated Med Ball Chest Pass to Wall

开腿坐姿旋转药球对墙抛

Straddle-Seated Rotational Med Ball Wall Throw

药球下砸接侧抛

Medicine Ball Slam to Side Throw

V字坐姿旋转药球对墙抛

V-Sit Rotational Med Ball Wall Throw

药球深蹲上抛

Medicine Ball Squat to Overhead Throw

壶铃硬拉

Kettlebell Deadlift

高位平板支撑交替上台阶

High Plank Alternating Step-Up

哑铃平板支撑交替划船

Dumbbell Plank Alternating Row

单腿凳上支撑哑铃负重提踵

Bench-Supported Single-Leg Dumbbell Calf Raise

跪姿起跳接跳箱二次跳

Kneeling Jump to Box with Immediate Second Jump

等长单腿台阶下蹲

Isometric Step-Down

后脚抬高单腿反应爆发蹲起

Rear-Foot-Elevated Single-Leg Reactive Squat

后脚抬高单腿蹲跳

Rear-Foot-Elevated Single-Leg Jump Squat

杠铃负重蹬阶提膝

Barbell Step-Up with Knee Drive

杠铃分腿蹲

Barbell Split Squat

杠铃蹬阶

Barbell Step-Up

杠铃保加利亚分腿蹲

Barbell Bulgarian Split Squat

俯卧弹力带勾腿

Prone Band Hamstring Curl

单腿台阶下蹲

Single-Leg Step-Down

立定跳远接栏架跳

Broad Jump to Hurdle Jump

立定跳远接连续栏架跳

Broad Jump to Hurdle Jumps

助跑单腿连续跨栏跳

Approach Single-Leg Hurdle Jumps

侧向爆发滑步接冲刺

Lateral Power Shuffle to Sprint

侧向单腿跪姿弹起接冲刺

Lateral Single-Leg Kneeling Pop-Up to Sprint

单腿快速侧跳小栏架接冲刺

Fast Single-Leg Lateral Hurdle Jump to Sprint

连续滑雪者跳

Continuous Skater Jumps

180度旋转栏架连续跳

180° Rotation Hurdle Jumps

侧向爆发滑步

Lateral Power Shuffle

侧向脚踝小跳

Lateral Pogo

哑铃动态哥本哈根内收

Copenhagen Hip Adduction with Dumbbell

弹力带站姿单腿膝伸展

Band Standing Knee Extension

罗马椅侧向静力保持

Roman Chair Side Hold

死虫式

Dead Bug

平板支撑摸肩

Plank with Shoulder Tap

平板支撑摸肩提膝

Plank Shoulder Tap with Knee Drive

平板支撑抬腿保持

Plank with Leg Raise Hold

平板鸟狗式

Plank Bird Dog

泡沫轴鸟狗式

Bird Dog with Foam Roller

壶铃俄罗斯转体

Kettlebell Russian Twist

壶铃单侧负重原地行进

Kettlebell Offset March

哑铃负重仰卧臀桥

Dumbbell Hip Bridge

负重抗侧屈静力保持

Anti-Lateral Flexion Hold

杠片前推

Plate Punch Out

连续深蹲跳

Continuous Squat Jumps

原地高抬腿跑

High Knee Run

药球胸前跪姿交替弓步站起

Kneeling Alternating Lunge Stand with Med Ball

反向鸟狗式

Reverse Bird Dog

后脚抬高前跳制动弓步

RFE Forward Hop to Decel Lunge

三次连续小跳接前跳制动弓步

3 Quick Hops into Forward Deceleration Lunge

坐姿负重髋屈离心

Seated Eccentric Hip Flexion

侧支撑顶髋

Side Plank Hip Lift

仰卧直腿上摸

Supine Straight-Leg Reach

弹力带ATYI字肩带激活

Banded ATYI Raise

杠铃交替后撤弓步

Barbell Alternating Reverse Lunge

弹力带Y字上举

Banded Y Raise

哑铃二头弯举接过头推举

Dumbbell Biceps Curl to Press

分腿站姿绳索过头三头伸展

Split-Stance Overhead Cable Triceps Extension

上斜凳俯卧哑铃交替划船

Incline Bench Prone Dumbbell Alternating Row

冲刺助跑单腿跳箱

Sprint Single-Leg Box Jump

反应式侧向旋转跳箱

Reactive Lateral Box Jump with Rotation

楼梯机

Stair Stepper

滑雪机

SkiErg

风阻单车

Assault Bike

助跑跳箱

Approach Box Jump

侧向单腿跳深接90度转身跳箱

SL Box Drop + 90° Turn Jump

半跪姿跳箱

Half-Kneeling Box Jump

A字垫步

A-Skip

单腿臀桥保持接单臂哑铃卧推

SL Glute Bridge Hold to SA Dumbbell Press

臀冲接铃片卧推

Hip Thrust to Plate Press

药球侧向跨步跳接对墙侧抛

Lateral Skater Jump to Side Medicine Ball Wall Throw

药球侧滑步接侧抛

Lateral Shuffle to Medicine Ball Side Throw

高跪姿药球胸前传

Tall-Kneeling Medicine Ball Chest Pass

药球跪姿双手头顶前抛

Medicine Ball Kneeling Overhead Throw

单腿反应跳箱

Single-Leg Reactive Box Jump

相扑式拉伸

Sumo Squat Stretch

直腿抱膝接弓步旋转

Knee Hug to Lunge with Rotation

上犬式接下犬式摸脚尖

Upward Dog to Downward Dog with Toe Touch

反应直腿跳箱

Reactive Straight-Leg Box Jump

Keiser弓步姿旋转击球

Keiser Split-Stance Rotational Chop

Keiser杠铃反应式弓步蹲

Keiser Reactive Lunge

Keiser站姿伐木

Keiser High-to-Low Chop

药球分腿站姿前抛

Medicine Ball Split-Stance Forward Throw

弓步姿药球侧抛

Medicine Ball Lunge Side Throw

药球单臂推铅球式抛

Medicine Ball Single-Arm Shot Put Throw

药球站姿对墙前抛

Medicine Ball Standing Explosive Hip Throw to Wall

分腿站姿药球侧抛

Split-Stance Medicine Ball Side Toss

弹力带高跪姿拔剑

Banded Tall-Kneeling Diagonal Lift

弹力带侧向跨步跳

Banded Lateral Bound

跑步机

Treadmill

椭圆仪

Elliptical Trainer

无动力跑步机冲刺

Assault Runner Sprint

全身泡沫轴放松

Foam Roll Myofascial Release

筋膜球放松阔筋膜张肌与髂腰肌

Massage Ball Release for TFL and Iliopsoas

弓步等长弹振蹲

Isometric Lunge Pulse

45度滑冰者跳

45-Degree Skater Jump

哑铃单臂借力推举

Dumbbell Single-Arm Push Press

哑铃负重交替侧弓步

Dumbbell Alternating Lateral Lunge

跑者式仰卧起坐

Sprinter Sit-Up

快速踢臀跑接冲刺

Fast Butt Kick Run to Sprint

单腿踢臀跑

Single-Leg Butt Kick Run

杠铃硬拉

Barbell Deadlift

跪姿起跳接触胸跳

Kneeling Jump to Chest Contact Jump

铃片俯卧游泳者

Prone Plate Swimmer

弹力带高跪姿单臂下拉

Kneeling Single-Arm Band Pulldown

V字保持-躯干左右旋转

V-Sit Hold with Trunk Rotation

V字保持-交替抬手

V-Sit Hold with Alternating Arm Raise

杠铃挺举式上举

Barbell Push Jerk

三级跳远

Triple Jump

六角杠铃反应蹲跳

Trap Bar Reactive Jump

连续栏架跳

Continuous Hurdle Jumps

交替腾跃（强调距离）

Alternating Bounds (Focus on Distance)

哑铃弓步单臂上推

Single-Arm Dumbbell Overhead Press – Lunge Position

单腿臀桥+壶铃单臂推

Single-Leg Glute Bridge to Kettlebell Single-Arm Press

药球俄罗斯转体接上抛

Medicine Ball Russian Twist to Overhead Throw

药球站姿对墙前抛

Medicine Ball Wall Throw (Standing)

药球仰卧两头起

Medicine Ball Hollow Body Raise

药球死虫式

Weighted Dead Bug

哑铃坐姿肩上推举

Seated Dumbbell Overhead Press

壶铃单腿硬拉

Kettlebell Single-Leg RDL

仰卧瑜伽球勾腿

Swiss Ball Leg Curl

瑜伽球靠墙静蹲

Swiss Ball Wall Squat

单腿抬高腘绳肌桥（等长）

ISO Single-Leg Hamstring Bridge – Elevated

平板支撑交替伸手

Plank with Alternating Arm Reach

壶铃农夫行走

Kettlebell Farmer's Carry

哑铃单手腕弯举

Single-Arm Dumbbell Wrist Curl

弹力带面拉接外旋

Banded Face Pull with External Rotation

弹力带辅助对握引体向上

Banded Neutral-Grip Pull-Up

单腿臀桥

Single-Leg Glute Bridge

哑铃交替后弓步

Alternating Dumbbell Reverse Lunge

哑铃高脚杯深蹲

Dumbbell Goblet Squat

壶铃高脚杯深蹲

Kettlebell Goblet Squat

慢速离心下蹲接垂直纵跳接跳远

Eccentric Squat to Vertical Jump to Broad Jump

交叉步滑冰者跳

Crossover Skater Jump

交叉步跑（前腿主导）

Crossover Run (Front Leg)

交叉步跑（后腿主导）

Crossover Run (Back Leg)

分腿跪姿药球侧抛

Half-Kneeling Medicine Ball Side Throw

战绳双臂交替甩绳

Battle Rope Alternating Waves

铃片火箭推

Weight Plate Thruster

开合跳接深蹲

Jumping Jack to Squat

交替弓步跳

Alternating Split Squat Jump

俯卧撑

Push-Up

蹲跳

Squat Jump

A字快速触地摆髋跳

A-Skip Quick Contact

A字发力摆髋跳

A-Skip with Power

A字跳步

A-Skip

A字行进

A-March

侧跨步接纵跳

Lateral Lunge to Vertical Jump

冲刺姿蹬阶跳

Sprinter Step-Up Jump

侧向滑冰跳

Lateral Skater Jump

侧向蹬阶跳

Lateral Step-Up Jump

双脚起单脚落立定跳远

Two-to-One Broad Jump

双栏架助跑起跳

Double Hurdle Approach Jumps

助跑栏架跳

Approach Hurdle Jump

卡里奥卡侧交叉步

Carioca

递增侧向滑冰跳

Ascending Skater Jump

180度旋转栏架跳

180-Degree Hurdle Jump

弹力带死虫式

Banded Dead Bug

弹力带侧支撑划船

Side Plank with Band Row

弹力带侧向对抗死虫式

Banded Anti-Lateral Dead Bug

单腿臀桥保持

Single-leg Glute Bridge Hold

侧支撑顶髋加抬腿

Side Plank Hip Lift with Leg Raise

侧支撑加抬腿

Side Plank with Leg Raise

三向帕洛夫推

3-Way Pallof Press

仰卧直腿雨刷

Straight-leg Windshield Wiper

侧卧两头起

Side-lying Crunch

双脚起跳单脚落地

2 to 1 Landing

哑铃正反握交替二头弯举

弹力带过头三头伸展

帕洛夫推

Pallof Press

弹力带分腿站姿三头下压

悬垂举腿

Hanging Leg Raise

哑铃俯身飞鸟

哑铃鸟狗式单臂划船

Dumbbell Bird Dog Single-arm Row

哑铃单腿硬拉接提踵

Dumbbell Single-leg RDL to Calf Raise

直腿跳箱

Stiff-leg Box Jump

药球站姿对墙侧抛

Standing MB Side Toss

药球冲刺垫步过头前抛

Med Ball Sprint-Step Overhead Throw

勾腿跑接冲刺

Butt Kick Run to Sprint

原地最大触胸跳接冲刺

3-Max Jump to Sprint

药球下砸

Medicine Ball Slam

药球助力单臂霰弹枪

杠铃高抓

Barbell High Pull

哑铃高翻接上举

Dumbbell Clean and Press

TRX面拉接外旋

TRX Face Pull with External Rotation

单臂地雷杆划船

器械俯卧腿弯举

Prone Leg Curl

哑铃交替后撤箭步蹲

Dumbbell Alternating Reverse Lunge

六角杠铃分腿姿快速硬拉

Trap Bar Split-Stance Speed Deadlift

哥本哈根侧桥

Copenhagen Plank

弹力带面拉

Band Face Pull

单臂拉森卧推

准备姿单臂绳索划船

药球左右交替下砸

对握负重引体向上

单腿跳上垫台

Single-Leg Board Jump

杠铃单腿硬拉

Barbell Single-Leg Deadlift

跳箱

Box Jump

弹力带杠铃半蹲

Banded Barbell Half Squat

交替跨步跳接冲刺

Alternating Bounding to Sprint

单腿跨步跳

Single-Leg Bound

单腿勾腿跑

Single-Leg Butt Kick Run

单腿高抬腿跑

Single-Leg High Knee Run

C字摆腿高抬腿

C-Skip

爆发式雪橇推

Power Sled Push

后撤起跑

Jump Back Start

迷你栏架连续弹跳

Pulsing Mini Hurdle Hops

俯卧撑起跑

Push-up Start

单腿跨迷你栏架高抬腿跑

Single-Leg High Knee Over Mini Hurdle

单腿迷你栏架连续跳（远度）

Single-Leg Mini Hurdle Hops (Distance)

单腿迷你栏架连续跳（高度）

Single-Leg Mini Hurdle Hops (Height)

单腿迷你栏架连续跳接直线加速

Single-Leg Mini Hurdle Hops to Linear Sprint

单腿跨越迷你栏架

Single-Leg Step Over Mini Hurdles

后退跑

Backpedal

慢跑

Jogging

两点式起跑

Two-Point Start

慢跑—急停—后退跑

Jog + Stop + Backpedal

原地单腿弹跳

Stationary Single-Leg Pogo Jump

后向单腿弹跳

Reverse Single-Leg Pogo Jump

单腿罗马尼亚硬拉起跑姿

Single-Leg RDL Start

死虫式（泡沫轴对抗）

Dead Bug with Foam Roller Press

单腿臀桥

Single-Leg Glute Bridge

单腿臀桥保持+髋外展

单腿罗马尼亚硬拉接反向飞鸟

Single-Leg RDL Reverse Fly

四方向迷你弹力带屈髋行走

4-Direction Mini Band Hip Walk

迷你弹力带屈臂前平举

Mini Band Bent Arm Front Raise

迷你弹力带髋内外旋

Mini Band Hip Internal & External Rotation

迷你弹力带直臂外展开

Mini Band Straight Arm Open

迷你弹力带单腿臀桥

Mini Band Single-Leg Glute Bridge

迷你弹力带分腿姿侧向移动

Mini Band Athletic Stance Lateral Walk

肩胛俯卧撑

Scapular Push Up

迷你弹力带侧支撑蚌式

Mini Band Side Plank Clam

迷你弹力带臀桥W外展

Mini Band Glute Bridge with W-Out

俯卧WY字肩胛

Prone W-Y Raise

弹力带高翻

Band High Pull

迷你带踝关节开合

Mini-Band Lateral Walk

弹力带对角线直臂外展

Band Diagonal Straight-Arm Raise

仰卧交替两头起

Alternating V-Up

平板支撑+单腿抬起

Plank with Single-Leg Raise

俯身登山者

Mountain Climber

俯卧交替超人式

Alternating Superman

仰卧抬腿+剪刀腿

Lying Leg Raise with Scissor Kick

仰卧卷腹

Crunch

瑜伽球屈髋卷腹

Stability Ball Knee Tuck

绳索三头下压

Rope Triceps Pushdown

俯卧IYTW字肩胛激活

IYTWs

半跪姿地雷杆单臂上举

Half-Kneeling Landmine Single-Arm Press

哑铃斜凳俯卧划船

Incline Dumbbell Row

哑铃负重斜板单腿等长半蹲

Dumbbell Incline-Board Single-Leg Isometric Half-Squat

仰卧90度屈腿夹药球

反向北欧挺

Reverse Nordic Curl

跪姿帕洛夫推举

Kneeling Pallof Press

原地触胸跳接分腿姿落地

Tuck Jump to Split-Stance Landing

弹力带杠铃反应弓步蹲

Banded Barbell Reactive Lunge

弹力带弓步姿水平旋转击球

Band Lunge-Position Horizontal Rotational Strike

弹力带助力POGO跳

Band-Assisted Pogo Jump

壶铃单臂农夫走+过顶保持

Single-Arm Kettlebell Farmer Carry with Overhead Hold

坐姿高位下拉

杠铃卧推

Barbell Bench Press

哑铃负重蹬阶

Dumbbell Step-Up

滑垫负重侧跨步蹲

Slider Weighted Lateral Lunge

侧向支撑

Side Plank

哑铃负重深蹲跳

Dumbbell Loaded Squat Jump

杠铃悬垂膝上高翻

Barbell Hang Power Clean

迷你带90度屈肘上举激活

Mini Band 90 Arm Raise

迷你带肩外展激活

Mini Band Arm Abduction

迷你带对角行走激活

Mini Band Diagonal Walk

迷你带侧向行走激活

Mini Band Lateral Walk

单腿罗马尼亚硬拉伴髋旋转

Single-Leg RDL with Hip Rotation

单腿半蹲手触脚

Single-Leg Squat Toe Touch

平衡垫单腿站立网球反应训练

Single-Leg Balance Pad Reactive Ball Catch

单腿闭眼平衡站立

Eyes-Closed Single-Leg Balance

迷你带三方向髋激活

Mini Band Three-Way Hip Activation

迷你带单腿臀桥

Mini Band Single-Leg Glute Bridge

迷你带臀桥

Mini Band Glute Bridge

迷你带蚌式开合

Banded Clamshell

迷你带臀桥交替抬腿

Mini Band Glute Bridge March

动态踝关节灵活性伸展

Dynamic Ankle Mobility

半跪姿髂腰肌与腘绳肌拉伸

Half-Kneeling Hip Flexor and Hamstring Stretch

半跪姿大腿内侧拉伸

Half-Kneeling Adductor Stretch

动态蛙式伸展交替抬腿

Dynamic Frog Stretch with Alternating Leg Raise

仰卧直腿上抬

Supine Straight-Leg Raise

鸟狗式

Bird Dog

四足支撑胸椎T旋转

Quadruped Thoracic Rotation

折叠踢臀跑

Butt Kick Run

动态腘绳肌拉伸

Dynamic Hamstring Stretch

仰卧4字臀部拉伸

Figure-4 Stretch

行进直腿抱膝

High Knee Hug

高抬腿跑

High Knee Run

跨栏式拉伸

Hurdle Stretch

侧向弓步

Lateral Lunge

低姿侧向滑步

Low Lateral Shuffle

弹力带过顶深蹲

Band Overhead Squat

后退跳步开胸展臂

Reverse Skip with Chest Opening

侧向滑步开胸展臂

Side Shuffle with Chest Opening

跳步开胸展臂

Skip with Chest Opening

单腿直膝触趾

Single-Leg Touch Toes

直腿高摆行进

Straight-Leg March

泡沫轴筋膜放松

Foam Roller Release

脚跟脚尖交替行走

Heel-to-Toe Walk

脚跟行走

Heel Walking

跨栏弓步行走

Lunge Walk Over the Hurdle

后撤弓步转体

Reverse Lunge with Rotation

脚尖行走

Toe Walking

侧向滑步上举手臂

Side Shuffle with Arm Raise

90-90髋关节旋转

90-90 Hip Rotation

弹力带单臂拔剑

弹力带肩部环绕

Resistance Band Shoulder Around-the-World

弹力带肱骨外旋

深蹲位髋内外旋

Ankle CAR

波比跳

Burpee

哑铃保加利亚分腿静蹲

Dumbbell Bulgarian Split Squat Isometric Hold

哑铃保加利亚分腿蹲

Dumbbell Bulgarian Split Squat

变向 5–10–5 短冲刺

腹肌轮跪姿前滚

Ab Wheel Rollout

仰卧滑垫单腿勾腿

Supine Slider Single-Leg Leg Curl

台阶平板支撑单臂划船

Feet-Elevated Plank Single-Arm Row

药球胸前推

药球跪姿爆发前推

Kneeling Medicine Ball Explosive Chest Pass

弹力带杠铃卧推

V字坐姿药球左右交替下砸

V-Sit Medicine Ball Alternating Slam

弹力带抗旋前推配高抬腿

Pallof Press with March

交替剪刀纵跳

Double Scissor Jump

杠铃弓步等长拉+下落控制

Barbell Lunge Isometric Hold with Eccentric Lowering

绳索面拉

哑铃半跪姿单臂上举+旋转

杠铃臀推

Barbell Hip Thrust

杠铃箱蹲

Barbell Box Squat

跳深接垂直纵跳接跳远

Depth Jump to Vertical Jump to Broad Jump

坐姿反应跳箱

Seated Reactive Box Jump

主动恢复

Active Recovery

负重弓步脚踝前移

Loaded Lunge Ankle Rock

俯身后踢接梨状肌拉伸

最伟大拉伸

World's Greatest Stretch

分腿姿胸椎旋转

Split-Stance Thoracic Rotation

单臂平板支撑加旋转

Single-Arm Plank with Rotation

弹力带侧支撑单臂下拉

Side Plank with Band Pull

踢臀跑

Butt Kick Run

划船机

Rowing Machine

壶铃单腿臀推

Kettlebell Single-Leg Hip Thrust

弹力带直臂水平外展

Band Straight-Arm Horizontal Abduction

仰卧交叉转体触碰

Iron Cross（Supine Leg Crossover）

行进弓步

Lunge Walk

过顶深蹲

Overhead Squat

行进反向弓步接转体

Reverse Lunge Walk with Rotation

单腿髋关节环绕

Single-Leg Hip CARs

TRX划船

靠墙滑臂

Wall Slide

单腿站立哑铃传递

Single-Leg Dumbbell Hand Transfer

哑铃平板支撑划船

哑铃负重单腿提踵保持

哑铃高翻接单腿蹬阶

四足支撑单臂环绕

土耳其起立

壶铃倒置+提箱行走

壶铃农夫行走

壶铃单腿 RDL

壶铃提箱行走

弹力带面拉接外旋

握力悬挂（悬挂握力训练）

斜凳俯卧哑铃T字外展

死虫式哑铃交替卧推

瑜伽球靠墙静蹲+提踵

铃片俯身Y字

铃片平举交替前弓步

铃片斜凳俯卧YT

铃片行进弓步+旋转

雪橇向后拖

Keiser分腿站姿伐木

悬挂举腿

高低位平板支撑交替推起

High-to-Low Plank Push-Up

哑铃拳击手

引体向上

徒手深蹲 - 心肺

胸围（仅限男生）

腰围

臀围

大腿围

小腿围

坐位体前屈

Apley肩部柔韧性

单腿闭眼平衡

FMS深蹲观察

垂直跳

立定跳远

30m冲刺

5-10-5敏捷测试

1RM深蹲（标准背蹲）

1RM卧推

1RM六角杠硬拉

引体向上

60秒俯卧撑

靠墙静蹲

Wall Sit

平板支撑

半跪姿起跑（关注前三步）

Half Kneeling Start (Focus on Three Step)

半跪姿起跑（关注前两步）

Half Kneeling Start (Focus on Two Step)

高抬腿活塞跑接冲刺

High Knee Piston Run to Sprint

单腿连续跳（关注距离）

SL Hops focus Distance

单腿连续小栏架跳接冲刺

SL Multiple Mini Hurdle Jump to Sprint

单腿小栏架连续小幅跳

SL Pulsing Mini Hurdle Hops

单腿连续跳（关注高度）

Single Leg Hops (Focus on Height)

单腿 Pogo 跳

Single Leg Pogo

雪橇A式高抬腿行进

Sled A-March

雪橇交替跨步跳

Sled Alternating Bound

直腿跨步跳

Straight Leg Bound

Straight Leg Shuffle

三次A位换腿

Triple A-Switch

三次换腿接弹跳

Triple Switch with Bounce

两点式启动

Two-Point Start

雪橇车阻力加速三步进阶

Sled-Resisted Acceleration March-Bound-Sprint Progression

卡里奥卡快速交叉步

Carioca Quick Step

侧向小栏架交叉步

Lateral Mini Hurdle Crossover Steps

侧向小栏架滑步

Lateral Mini Hurdle Shuffle Steps

侧向蹬地推出

Lateral Push Off

侧向蹬地接滑步

Lateral Push off to Shuffle

侧向蹬地接纵跳

Lateral Push off to Vertical Jump

侧向滑步

Lateral Shuffle

侧向快速滑步

Lateral Speed Shuffle

侧向快速滑步接冲刺

Lateral Speed Shuffle to Sprint

侧向前脚掌行走

Lateral Toe Walking

左右 Pogo 跳

Left & Right Pogo Jump

线跳接冲刺

Line Hops to Sprint

低位侧向小栏架跳

Low Lateral Mini Hurdle Hop

低位小栏架侧向跑

Low Mini Hurdles Lateral Run

低位滑冰者跳接触碰标志盘

Low Skater Jumps with Cone Touch

小栏架连续跳

Mini Hurdle Hops

小栏架连续跳接侧向跨步跳

Mini Hurdle Hops with Lateral Bounds

小栏架跳

Mini Hurdle Jump

小栏架跳接弹跳

Mini Hurdle Jump with Bounce

多方向小栏架跳

Multiple Direction Mini Hurdle Jump

前后往返 Pogo 跳

Over & Back Pogo Jump

爆发卡里奥卡侧交叉步

Power Carioca

后脚抬高单腿侧向标志盘跳

RLE Single-Leg Cone Hops (Lateral)

后脚抬高单腿侧向线跳

RLE Single-Leg Line Hops (Lateral)

后脚抬高单腿侧向小栏架跳

RLE Single-Leg Mini Hurdle Hops (Lateral)

后退 Pogo 跳

Reverse Pogo Jump

倒V字路线滑步

Reverse V-Pattern Shuffle Drill

连续单腿跳上垫台

Continuous Single-Leg Board Jump

单腿栏架跳接侧向跳

SL Hurdle Jump + Lateral Jump

单腿跳接连续两次跳上垫台

SL Jump to Double Board Jump

单腿侧向跳上垫台

SL Lateral Board Jump

单腿侧向线跳

SL Lateral Line Hops

单腿侧向小栏架连续跳接冲刺

SL Lateral Mini Hurdle Hops Jump to Sprint

单腿侧向 Pogo 跳

SL Lateral Pogo Jump

单腿左右 Pogo 跳

SL Left & Right Pogo Jumps

单腿线跳

SL Line Hops

单腿连续侧向小栏架跳接冲刺

SL Multiple Lateral Mini Hurdle Jump to Sprint

单腿前后往返 Pogo 跳

SL Over & Back Pogo Jump

内侧腿侧向小栏架连续跳

Single Leg Lateral Mini Hurdle Hops (Inner Side)

外侧腿侧向小栏架连续跳

Single Leg Lateral Mini Hurdle Hops (Outer Side)

单腿低位侧向小栏架跳

Single Leg Low Lateral Mini Hurdle Hop

单腿连续小栏架跳接侧向跳

Single Leg Multiple Mini Hurdle Jump + Lateral Jump

内侧腿侧向 Pogo 跳

Single-Leg Lateral Pogo Jump (Inner Side)

外侧腿侧向 Pogo 跳

Single-Leg Lateral Pogo Jump (Outer Side)

单腿侧向小栏架连续跳

Single-leg Lateral Mini Hurdle Hops

滑冰者跳

Skater Jump

滑冰者跳接单腿纵跳

Skater Jump with Single-leg Vertical Jump

V字路线滑步

V-Pattern Shuffle Drill

两点式启动两步减速

Two Point Start Two-Step Deceleration

两点式启动单腿减速

Two-Point Start Single-Leg Deceleration

雪橇车交叉步侧向推进

Sled Crossover Lateral Drive

跳上垫台

Board Jump

跳上垫台接跳箱

Board Jump to Box

90°转体跳箱

Box Jump with 90 Rotation

落下反弹跳

Drop Jump

双栏架跳接跳远

Double Hurdle Jump to Broad Jump

侧向栏架跳

Lateral Hurdles Jump

栏架快速触地连续跳

Quick-contact Hurdle Jumps

侧向栏架快速触地连续跳

Quick-contact Lateral Hurdle Jumps

栏架反应跳

Reactive Hurdle Jump

单腿栏架跳

Single Leg Hurdles Jump

单腿侧向栏架跳

Single Leg Lateral Hurdles Jump

单腿侧向栏架反应跳

Single Leg Lateral Hurdles Jump (with reactive)

单腿跳箱

Single-Leg Box Jump

单腿90°转体跳箱

Single-Leg Box Jump with 90 Rotation

单腿侧向小栏架跳接跳箱

Single-Leg Lateral Mini Hurdle Jump to Box Jump

单腿小栏架跳接跳箱

Single-Leg Mini Hurdle Jump to Box Jump

单腿小栏架跳接连续两次跳上垫台

Single-Leg Mini Hurdle Jump to Double Board Jump

单腿小栏架连续跳

Single-leg Mini Hurdle Hops

分腿站姿栏架跳

Split Stance Hurdles Jump

三次连续跳远

Triple Broad Jump

分腿姿跳箱

分腿站姿栏架反应跳箱

Staggered-Stance Reactive Hurdle-to-Box Jump.MOV

分腿站姿转身跨栏跳接跳箱

Split Stance Turn Hurdle Hop to Box Jump

助力弓箭步跳

助力深蹲跳

原地最大触胸反应跳

原地最大触胸跳

台阶A-Double Switch

哑铃负重90°反应垂直纵跳

哑铃负重跳箱

坐姿跳箱

无反向跳箱

有反向跳箱

栏架 90 度转体反应跳箱

90-Degree Rotational Hurdle-to-Box Jump

栏架单腿反应跳箱

Single-Leg Hurdle Hop to Box

栏架反应跳箱

Reactive Hurdle-to-Box Jump

药球侧向滑冰跳

药球坐姿负重反应栏架跳

跳深接垂直纵跳

跳深接栏架跳

跳深接跳箱

跳远接跳箱

蹬阶跳接药球上抛

连续跳箱

仰卧药球上抛

击掌俯卧撑

台阶爆发俯卧撑

台阶爆发俯卧撑

哑铃快速卧推

地雷管站姿推举+旋转

弹力带助力爆发俯卧撑

弹力带助力爆发引体向上

杠铃爆发俯身划船

绳索伐木

药球分腿跪姿连续胸前砸墙

Half-Kneeling Repeated Chest Pass to Wall

药球单臂散弹枪

药球过顶下砸

药球过顶连续砸墙（分腿跪姿）

Half-Kneeling Repeated Overhead Medicine Ball Slam

跪姿爆发俯卧撑

分腿跪姿药球前抛

药球站姿对墙前抛

药球跪姿对墙侧抛

药球跪姿对墙前抛

杠铃助力上举

雪橇前推

Sled Push

交叉步台阶下蹲

六角杠铃分腿姿硬拉

六角杠铃分腿姿超等长拉

六角杠铃硬拉

哑铃交替后弓步+提膝

哑铃反向弓步走

哑铃站姿提踵

哑铃负重交替前弓步

器械俯卧腿弯举

器械坐姿腿屈伸

壶铃硬拉

弓步静蹲

杠铃后脚抬高单腿蹲

杠铃罗马尼亚硬拉

杠铃颈前深蹲（3次停顿）

杠铃颈前深蹲

泽奇深蹲

高脚杯负重侧弓步制动

高脚杯负重前弓步制动

地雷管推举

Landmine Press

绳子对握引体向上

Rope Pull-Ups

俯卧撑

分腿姿地雷杆单臂划船

单臂拉森卧推

双杠臂屈伸

反向负重划船

哑铃Z字上举

哑铃二头弯举+等长

哑铃交替卧推

哑铃仰卧三头伸展（哑铃碎颅者）

哑铃侧平举

哑铃俯卧T字外展

哑铃前平举+侧平举

哑铃前平举

哑铃单臂卧推

哑铃地板卧推

哑铃坐姿侧平举

哑铃坐姿飞鸟

哑铃平板卧推（脚悬空）

哑铃正反握交替二头弯举

哑铃站姿飞鸟

哑铃腕弯举（4-Way）

哑铃锤式弯举

哑铃阿诺德推举

地雷管分腿姿单臂推举

对握引体向上

对握高位下拉

引体向上

Pull-Up

弹力带分腿跪姿水平拉

弹力带分腿站姿水平拉

弹力带助力俯卧撑

弹力带半跪姿单臂下拉

弹力带坐姿单臂快速下拉

弹力带直臂外展

斜凳俯卧杠铃划船

杠铃卧拉

杠铃实力推

绳索分腿姿单臂下拉

绳索直臂下压

绳索站姿三头下压

负重离心俯卧撑

铃片仰卧过头伸展

铃片负重俯卧撑

交错手爆发式俯卧撑

Explosive Staggered-Hand Push-Up

侧向敏捷梯 Pogo 接单脚侧向跳

Lateral Agility Ladder Pogo to Single-Leg Lateral Jump

侧向敏捷梯交替弓步跳

Lateral Agility Ladder Alternating Split Jumps

侧向敏捷梯单脚 Pogo 接前向制动

Lateral Agility Ladder Single-Leg Pogo to Forward Deceleration

侧向敏捷梯单脚进出跳

Lateral Agility Ladder Single-Leg In-and-Out Hops

侧向敏捷梯旋转进出步

Lateral Agility Ladder Rotational In-and-Out Drill

侧向敏捷梯进出步

Lateral Agility Ladder In-and-Out Drill

侧向敏捷梯进出跳

Lateral Agility Ladder In-and-Out Hops

助跑垂直跳

Approach Vertical Jump

助跑触胸跳

Approach Trunk Jump

助跑触胸跳接分腿弓步落地

Approach Trunk Jump to Split Lunge Landing

壶铃高脚杯三方向弓步蹲

Kettlebell Goblet 3-Way Lunge

敏捷梯 Pogo 接 Crossover

Agility Ladder Pogo to Crossover

敏捷梯 Pogo 接侧向交叉弓步

Agility Ladder Pogo to Lateral Crossover Lunge

敏捷梯前+侧向跳

Agility Ladder Forward + Lateral Hops

敏捷梯单脚前+侧向跳

Agility Ladder Single-Leg Forward + Lateral Hops

敏捷梯开合步

Agility Ladder In-and-Out Steps

敏捷梯开合跳

Agility Ladder Jumping Jack Drill

能量包交替前弓步

Energy Bag Alternating Forward Lunge

能量包高翻

Energy Bag Clean

网球四足支撑悬膝抛接

Tennis Ball Bear Plank Toss and Catch

网球高位平板支撑抛接

Tennis Ball High Plank Toss and Catch

单腿侧向跳上箱

Single-Leg Lateral Bound to Box

栏架侧向反应跳箱

Lateral Reactive Hurdle-to-Box Jump

弹力带侧向抗阻交叉步

Band-Resisted Lateral Crossover Step

弹力带抗旋弓步换腿

Band Anti-Rotation Lunge Switch

弹力带挂片跪姿帕洛夫推

Plate-Loaded Band Kneeling Pallof Press

弹力带抗阻单腿侧向2次跳

Band-Resisted Single-Leg Double Lateral Hop

侧滑步接交叉步

Lateral Shuffle to Crossover

哑铃深蹲交替推举

Dumbbell Squat to Alternating Press

药球击剑步侧抛

Medicine Ball Fencing Stance Side Throw

栏架单腿跳接药球抛墙

Single-Leg Hurdle Hop to Medicine Ball Throw

栏架单腿跳接药球转体抛墙

Single-Leg Hurdle Hop to Medicine Ball Rotational Throw

仰卧两头起触踝

Tuck-Up Ankle Reach

跪姿侧支撑抬腿

Kneeling Side Plank with Leg Raise

仰卧两头起抱膝

Tuck-Up

杠铃片单腿跳上接侧向跳

Single-Leg Hop onto Plate to Lateral Hop

单腿小跳接侧向跳

Single-Leg Pogo to Lateral Hop

直腿踢触对侧手小跳

Straight-Leg Kick Skip with Opposite-Hand Touch

弓步蹬地提膝跳

Lunge to Knee Drive Jump

交叉开合跳

Cross Jacks

哑铃高脚杯弓步提膝

Dumbbell Goblet Lunge to Knee Drive

哑铃前脚垫高弓步提膝

Dumbbell Front-Foot Elevated Lunge to Knee Drive

台阶单腿提膝换腿摆臂

Step Single-Leg Knee Drive Switch with Arm Swing

侧向栏架单腿反应跳箱

Lateral Single-Leg Hurdle Hop to Box