Name: Playbook - 3D Athlete - Linear Acceleration
Uploaded: 2021-09-17T20:07:32.599Z
Duration: 45 min
Description: Linear Acceleration

A great workout to improve linear acceleration, coordination, fluidity and elasticity. Have fun and contact us with any questions. Speed wins 💯

*Do one rep of each exercise for about 20 yards each.
*The purpose is to increase blood flow, expose the tissues/tendons and muscles to movement in multiple directions and build fluidity and resilience.

*Start with the right leg leading traveling forward. Don’t let the left foot cross in front of the right. 
*Slowly increase distance as you move forward.

Extensive gallop

*Start with the right leg crossed in front of the left traveling forward. Don’t let the left foot cross in front of the right. 
*Slowly increase distance as you move forward.

Crossover gallop

*Start with the right leg leading traveling forward. 
*Drive the left foot behind the right on a 45 degree angle and repeat the switch with every rep. 
*Keep the shoulders and hips square!

Alternating diagonal gallop

*Start with the right leg leading traveling sideways. 
*Maintain a small split between the right and left left. 
*Keep the shoulders and hips square!

Lateral gallop

Extensive gallop series

*Place the front foot on a low box (6-12in) drive back and forth, side, to side and rotationally. 
*Stay on the ball of your foot. 
*Do not let the heel collapse. 
*Try to get into and maintain a Rhythm.
*Perform each variation for 10 seconds. *If you struggle with the lateral or rotational directions don’t worry about it 💯 Just crush the forward/back movement.

Low box foot/ankle prep

*Pull down on a bad to about shoulder height. 
*Bounce up and down twice on each foot and alternate feet. 
*Get into a Rhythm and spring off the ground.

Assisted Single foot pogo

Do two sets of each exercise for about 10 yards each.

*Traveling forward lift the right leg and drive the left arm forward.
*Then lift the left leg and drive the right arm forward

Forward March

*Maintain a rhythm, upright torso and drive the opposite arm and knee.

A-Skip

*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 five reps with each leg.

Traveling high knee switch

A-Series

*Begin in a half kneeling position on a slightly elevated surface. The box in the video is 6in. 
*Start with a matching shin/body angle 
*Drive through the front foot projecting forward through the tension of the band. 
*Big explosive arm and leg drive are key.

Half kneeling projection

*With one foot in front of the other drive through the front foot and explode forward three to four steps. 
*Reset and perform the same movement on the same leg. 
*Horizontal propulsion, and big explosive arm drive are key. Your shin angle and body angle should match before you accelerate. 
*Take your time to get set in good body positioning (opposite arm/leg) before you explode.
*Do four consecutive reps on each leg then switch sides.

Band first step explosion

*Space three hurdles of different heights between three and five yards apart depending on your height. If you don’t have different heights no problem roll with what you have! 
*Leading with the right foot explode over each hurdle with the left foot training. 
*The goal is to feel like you are floating! Glide over the hurdles and hit the ground running after the last rep. 
*Smooth, fluent, explosive and elastic movement is the goal with this exercise. 
*Do two sets of three reps leading with each leg.

Power gallop

*Do for reps of the half kneeling start on each leg. 
*Do four reps total of the push up acceleration for about five yards as well. 
*Perform two reps of the two point acceleration for 10 yards each.

*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 projecting forward.
*Do not use resistance to perform this exercise. This was the only video I had to use in my cameras roll 😂 
*Repeat in the opposite direction.

Half kneeling start

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

Push up start

*Explode out as hard as possible driving the ground down and back. 
*Project forward.

Linear Acceleration

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