Name: Playbook - 3D Athlete - Athlete In Action
Uploaded: 2022-01-01T23:57:33.316Z
Duration: 50 min
Description: Athlete In Action

*A great workout to develop multiple components of athleticism. 
*Reaction, body control, elastic/explosive properties, acceleration and change of direction. 
*All you need are a few cones and a tennis ball. 
*Lets work!

*Do four catches in each hand for all three variations.

*Slowly jog forward and toss the tennis ball from the right to left hand.

Tennis ball toss/jog

*Shuffle with straight legs and bounce the ball from the right to left hand

Shuffle/tennis ball bounce

*Jog forward with the ball in the right hand.
*Spin to the left catching the ball in the left hand.

Spin/tennis ball toss

Tennis ball toss

*Do one set of each squnge variations. 
*Really take your time and get in and out of the movements. 
*Full range of motion is key 🔑

*Begin in a split stance with the left leg up and right leg back. 
*load the hands by the ankle of the front leg. 
*Bend the left leg , drive the right hip forward, and reach arms to the ceiling. 
*Slowly bring hips back to the start position.
*Do one set of 6 reps on the right and left side.

Squnge/OH reach

*Begin with feet two times shoulder width, feet parallel and arms at hip height. 
*As you shift your weight the to the right leg the left leg extends. 
*As hips go back reach forward to shoulder height.
*Do one set of 6 reps on the right and left side.

Lateral squnge/anterior reach

*Position the right foot in front of the left (about heel to toe) 
*Bend the left leg extending the right leg and reach both hands down and out. 
*Try to keep the left heel off the ground.
*Repeat in the opposite direction.

Posterior squnge/anterior reach

*Begin with the left foot at 12 o’clock the right at 4 O’clock. 
*As the right leg bends the left leg extends and arms rotate to knee height on the right side of the body.
*Do not let the left knee or ankle collapse in. 
*Do one set of 6 reps on each side.

Rotate squnge/rotate reach

3D Squnge

*Do one set of each exercise for 10 sec each.

*With the right foot on a slightly elevated surface get into a Rhythm and drive the left leg forward and back. 
*Try to stay on the ball of your foot and all times.

Plate foot and ankle

*With the right foot on a slightly elevated surface get into a Rhythm and drive the left leg side to side. 
*Keep the hips square at all times. 
*Try to stay on the ball of your foot and all times.

Plate foot and ankle/side to side

*With the right foot on a slightly elevated surface get into a Rhythm and drive the left leg on an angle forward and back. 
*Keep the hips square at all times. 
*Try to stay on the ball of your foot and all times as well.

Plate foot and angle/angle

Foot/ankle prep

*Do two sets of each exercise in both directions.

*Start on the balls of the feet and arms above the head. 
*Right the arms down and finish with the left leg in front of the right. Hold for about a half second and repeat. 
*Do four reps in each direction.

Rapid Deccel

*Start with the arms up above your head. 
*Rip down with the arms rotating to the left decelerating on the left leg. 
*Hold for about a half second. 
*Do two sets in each direction. 
*Repeat on the opposite leg.

Rapid rotational decel

Deccel Series

*Do one set of each variation in both directions. 
*Keep a vertical posture and knees within the framework of your body as your perform these movements. 
*Do four reps pausing with each leg up for eight total reps.

*Start with the right leg up and travel forward. 
*Perform three reps followed by a pause with the left leg up. 
*Repeat the pattern.

March/pause

*Start with the right leg up and travel sideways. 
*Perform three reps followed by a pause with the left leg up. 
*Repeat the pattern. 
*Keep the hips square and knees within the framework of your body as you travel.

Lateral march/pause

*From a stationary position start with the right leg up. 
*Perform a quarter turn in place finishing left leg up. 
*Repeat in the opposite direction.

Rotate march/pause

3D March Series

*Do two steps of one of the exercises. 
*Start with the first variation
*If you have success or have done this drill before move to the second.

*Begin with the right knee up and left arm forward. 
*Change up the arms and feet slowly traveling forward. 
*Only one foot should be touching the ground at all times. Pause briefly before repeating in the opposite side. 
*Think about pulling your foot back under your hip with each rep. 
*Maintain a strong upright torso and stable core.
*Do five reps with each leg.

High knee switch

*Begin with the left knee up and right arm forward as you slowly hop forward. 
*Change up the arms and feet as you move forward. 
*Only one foot should be touching the ground at all times. Pause briefly before repeating in the opposite side. 
*Think about pulling your foot back under your hip with each rep. 
*Maintain a strong upright torso and stable core.
*Do four reps with each leg.

Traveling high knee switch

*Do two sets of each exercises variation.

*Project forward 
*Always drive through the front leg.

Distance skip

*Start on the left leg
*Push the ground down and back with the right leg to explode to the left. 
*Repeat in the opposite direction.

Lateral push step

*Perform 2-3 light bounces then cross the outside leg. 
*Try to keep both feet straight and hips square as you travel forward.
*Your shin and body angle should reflect the direction you are going. 
*Do four reps in each direction.

Angle cross step

Explosive multi-directional  movement.

*Start this series off with a normal broad jump (3 reps) 
*Then pick one or two of the horizontal jumps in this series based on your success level and do two sets. 
*Do not try a jump you can not execute properly. 
*The movements progress in difficulty. 
*Finish by performing another three broad jumps. If possible use a measuring tape and try to get a longer jump with every rep!

*Start with the hands above the head and ankles, knees and hips extended. 
*Rip the hands down, bend the ankles, knees and hips punching the arms forward jump horizontal as far as possible.
*Stick the landing with soft knees and a strong stable base.

Broad jump

*Start on the right foot and perform a small hop forward. 
*Jump from the right leg projection forward as far as you can. 
*Land on two feet and repeat. 
*Do four reps on each leg.

Horizontal jump/1-2

*Start jumping off two feet.
*Land on the right leg and project forward as far as possible. 
*Finish by Landing on two feet. 
*Repeat landing on the opposite leg. 
*Do four reps each way.

Horizontal jump/2-1-2

*Start on two feet landing on the right, left and finishing on two feet. 
*Project as far forward as you can with each jump. 
*Do three reps on each side.

Horizontal jump/2-1-1-2

*Perform a quick forward/back hop followed by a forward jump from two feet. 
*Land on the left, right and finish the jump on two feet. 
*Repeat in the opposite direction. 
*Do three reps each way.

Horizontal jump/rapid response 2-1-1-2

Horizontal jump series

*Do two reps of each variation for about five yards each.

*Start with the right leg 2-4 inches in front of the left foot. 
*Begin with the left arm forward and right arm back.
*Drive down and back through the right leg projecting yourself horizontally.
*Big explosive arm and leg drive are key.
*Do three reps on each leg

Two point burst

*Start on the ground. 
*Get up and out as fast as possible driving the ground back to project forward.

Push up start

*Start with the right foot in front of the left and left arm forward. 
*Have the left knee close to the heel of the right foot in the start position. 
*Your shin and body angle should be at about a 45 degree angle. 
*Drive down and back through the right leg and project forward.
*You do not need resistance to perform this exercise. If you have access to a band or cable be sure the resistance doesn’t alter mechanics. 
*Repeat in the opposite direction.

Half kneeling start

Linear Acceleration

*Do two reps of each exercise. 
*Space the cones in a straight line 4-5 yards apart.

*Sprint forward and perform an explosive lateral cut in each direction.
*Try not to let your momentum carry you forward as you make the move.
*Think bust, get lateral then explode forward again. 
*Repeat cutting the opposite way first.

Jump cut COD

*Shuffle left
*Plant from the outside leg and turn and run back to the opposite side of the first cone.
*Shuffle to the second cone and the. Sprint. 
*Do two reps each way.

Shuffle COD

*Sprint to the middle cone. 
*At the middle cone flip the hips inside to the left and back pedal. 
*Once you reach the last cone slowly transition back into a sprint. 
*When you reach the middle cone the next time turn inside to the right. 
*Finish with a hard back pedal. 
*Do two reps each way.

Athlete In Action

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