Combined Land- and Water-Based Core and Lower Extremity Strength Training in Improving the Jump Performance Among Volleyball and Basketball Players

"Strengthening exercises targeting the core and lower extremities (quadriceps, hamstring, and gastrocnemius) were implemented both on land and in water. The exercises are done for approximately one hour/day, three days/week for two consecutive weeks. The following are the included exercises:~Land-based exercise:~1. Plank exercise~2. Russian twist~3. Push-up~4. Goblet squat~5. Kettle bell swing~Water-based exercise:~1. Flutter kicks~2. Isometric core crunches~3. Jump lunges~4. Kicks~5. Resisted knee flexion"

"Strengthening exercises targeting the core and lower extremities (quadriceps, hamstring, and gastrocnemius) were implemented on land. The exercises are done for approximately one hour/day, three days/week for two consecutive weeks. The following are the included exercises:~1. Plank exercise~2. Russian twist~3. Dead bug~4. Push-up~5. Goblet squat~6. Nordic hamstring curl~7. Lunges~8. Kettle bell swing~9. Calf raises~10. Bird dog"

"Strengthening exercises targeting the core and lower extremities (quadriceps, hamstring, and gastrocnemius) were implemented in the water. The exercises are done for approximately one hour/day, three days/week for two consecutive weeks. The following are the included exercises:~1. Core pulls~2. Flutter kicks~3. Water cycling~4. Isometric core crunches~5. Seated push-up~6. Jump squats~7. Jump lunges~8. Kicks~9. Ankle jumps~10. Resisted knee flexion"