Name: Playbook - 3D Athlete - Movement 2
Uploaded: 2021-03-14T18:17:26.743Z
Duration: 60 min
Description: Movement 2

*Drive from the heel to ball of the foot as you travel forward.
*Try to get into a smooth controlled Rhythm as you travel.

Heel/toe walk

*Drive through the ball of the front foot as you travel backwards.

Floating heel/backward walk

*With a floating heel and straight legs push off the outside edge of your foot as you move sideways.

Floating heel/lateral walk

*Traveling forward toe the feet in and out. 
*Keep the heel floating with weight on the ball of the foot as you move forward.

Toe in/out walk

3D Walk

*Start with the left foot in front of the right. 
*Drive up and out through the left foot catching yourself against a wall with hands at shoulder height and right knee at hip height. 
*You should have a 45 degree angle from your left ankle to shoulder.
*Repeat in the opposite direction.

Wall projection

*Do one set of each movement to the right and left. 
*The ability to control and absorb mass and momentum is very important. 
*These movements train your personal break system 💯

*Jog three to four steps and stick with the right leg up. 
*When you stick the front leg should be bent close to a 90 degree angle. 
*stabilize for about one second.
*Do 5 reps in each direction

Jog/stick

*Drive the left foot behind then in front of the right leg traveling to the right. 
*Come to a base position. 
*Repeat in the opposite direction.

Carioca stick

*Jog half speed. 
*Every 3-5 steps flip the hips and stick to a base position. 
*Perform one set of four reps on the right and left side.

Jogging hip turn/stick

Locomotive deceleration

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

A-Skip

*Get a Rhythm and travel forward. Drive the right leg to the left and left leg to the right.
*Try to keep both feet inside the framework of the body and keep a 90 degree angle in the leg as you drive the the inside ankle high.

Crossover skip

*Travel sideways 
*Drive knee up and out to hip height and snap back under the body. 
*Do not cross feet 
*Keep a stable trunk
*Maintain rhythm

Lateral skip

*Travel forward 
*Drive knee up to hip and snap back under the body.  
*As you travel forward perform controlled rotations to the right and left while maintaining knee drive, rhythm and a straight path.

Skip w/spin

3D Skip

*Hop side to side as fast as you can. 
*Perform a quarter turn to the right and forward/back
*Do another quarter turn and hop side to side. 
*Perform each hop variation for 2-3 seconds before transitioning. 
*Repeat turning in the opposite direction.

Forward/side rapid response

*Do 2 sets of each movement. If more reps are required hit an additional set. 
*Use a small ladder with 4-6 boxes. Quality is key 🔑

*Leading with the right leg perform high knees in each box. 
*Repeat in the opposite direction.

Ladder/high knees

*Traveling forward drive the right foot in and out of the ladder. 
*The left leg should should only move forward.

Ladder/jab step

*Explode into the box leading with the right leg followed by a short stick.
*Stick with the left arm forward and right arm back traveling sideways to the right.

Ladder/angle jab

*Perform two touches in the ladder followed by a short stick on the leg outside the ladder hole.

Ladder/ 2 in 1 out stick

*Leading with the outside leg explode over the ladder. Punch the right leg over the ladder to the left and left leg over the ladder to the right. 
*Explosive knee drive is key 🔑 
*Keep the hips and shoulders square as you crossover and finish each step with a great base position.

Ladder/cross step

*Open the right hip to the left and left hip to the right stepping over the ladder. 
*Keep your shoulders as square as possible as you travel forward. 
*Smooth efficient movement is key. 
*Its all in the hips 💯

Ladder/open hips

Ladder Drills

*Do one set of each exercise in all three directions!
*Always land with both feet straight in a base position.

*Step off the box forward with both arms above your head. 
*Rip the arms to hip height as you land and explode up high as possible 
*Land with both feet straight in a base position.

Depth jump/vert jump

*Fall off the box sideways with both arms above your head. 
*Rip the arms to hip height as you land and explode up high as possible 
*Land with both feet straight in a base position.
*Do two sets of two reps each way.

Depth jump/lateral

Depth jump/vertical jump

*Explosive 💥 is the name of the game!!
*Do one set of 3 reps in both directions for each exercise.

*Take a big explosive step forward then jump on the box as high as possible.

Forward step/box jump

*Drive from the right leg rotating 90 degrees to the base of the box. 
*Explode up on the box.

Rotate step/box jump

*Start in a lateral position to a Plyo box. 
*Crossover with the left leg to the right.
*Drive the right leg back to the left and explode up to the box.

Cross step/box jump

3D step/jump

*Start with a slight stagger in your feet and med ball loaded at hip height in the middle of your body. 
*At the same time drive through the front foot and push the ball as hard as you can forward.
*Repeat with the opposite leg.

Med ball/first step explosion

*Do two reps of each exercises in both directions of necessary. 
*One athlete will lead and the other will follow with all these drills. 
*After you perform the reactive transition explode for about five yards. These movements are about the efficiency of the transition not the sprint. 
*Have fun, compete hard and push each other 💯

*One athlete leads the other follows. 
*Both athletes shuffle when the leader sprints the other athletes reacts and follows the lead.

Partner compete/shuffle

*One athlete leads the other follows. 
*Both athletes shuffle when the leader flips 180 degrees and sprints the other athlete reacts and follows the lead.
*One athlete will end up turning to the right the other to the left. In this video I was the leader (purple shirt)

Partner compete/180 turn

*Both athletes start 15 to 20 yards apart facing each other. 
*Both athletes jog towards each other. 
*When the leader breaks on a 45 degree angle the other athletes reacts doing the same movement. 
*After you perform the cut plant again and get vertical.

Partner compete/45 cut

*One athlete leads the other follows. 
*Both athletes jog forward. 
*When the leader turns and runs to the right the other athlete reacts and follows the lead.

Partner compete/turn and run

*Start about 20 yards apart. 
*Slowly jog towards each other. 
*When one athlete sprints the other reacts and accelerates as fast as possible.

Movement 2

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