Name: Playbook - 3D Athlete - Movement 3
Uploaded: 2021-03-13T20:10:26.855Z
Duration: 60 min
Description: Movement 3

Alica

*The goal is to create a string springy foot/ankle complex in 3D. 
*Bounce in each position for 5 seconds each. 
*Your calf’s will be burning 🥵 after this one!

*Start with your feet narrow, transition to hip width than wider than hip width.

Recoil/narrow neutral and wide

*Start with the right foot in front of the left in a stagger stance with feet slightly wider than shoulder width. 
*Cross the right foot in front of the left in the stagger position. 
*Return to the original start position then drive the right foot behind the left. 
*Repeat in the opposite direction.

Recoil/Frontal plane

*With the feet under your hips transition from toe in/toe out.
*recoil for five seconds twice in each position.

Recoil/transverse plane

Foot position recoil

*Lead with the knee and hip of the front leg. The knee of the front leg should drive up to about hip height. 
*Only one foot should be on the ground at a time. 
*Keep a strong stable core and maintain big powerful strides and get off the ground as soon as your foot touches.

Bound

*Moving forward at a 45 degree angle transfer weight from the right to left leg.

Quick angle run

*Moving forward at a 45 degree angle cross the right leg to the left and left leg to the right. Stay in a straight line and don’t cross the feet.

Quick crossover run

*Traveling sideways with straight legs push off the outside leg as fast as possible.

Quick straight leg shuffle

*Traveling forward drive the right leg behind the left and left behind the right. 
*Keep your shoulders square.

Tail whip

*With a slight forward body lean push off the front leg extending the back leg and travel backwards.

Back pedal

Locomotive movement

*For all three movements keep a tall strong and upright posture. 
*Feet should stay straight at all times and knee drive should be to hip height. 
*The foot should come back under your hip after each March. 
*Arm drive should be from the hip to eye.

*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

*Traveling sideways lift the right leg to high height and drive the left arm forward.
*Then lift the left leg to hip height  and drive the right arm forward 
*Keep the feet, hips and shoulders square as you travel laterally.

Lateral March

*Traveling forward lift the right leg and drive the left arm forward.
*Then lift the left leg and drive the right arm forward. 
*Do this simultaneously as you perform a full turn to the right and left. The rotations should be slow and controlled.

Rotate March

3D March

*Lift one knee up to the hip with toe up and raise the opposite arm. 
*Perform three vertical reps switching the feet as fast as possible before the other foot hits the ground. On the third rep perform a short stability hold with the knee at the hip and toe up. 
*Maintain a stable neutral torso and strong arm drive during the duration of the movement.
*Perform one set of four reps on each leg

Stationary high knee stick

*Lift one knee up with toe up and raise the opposite arm. 
*Quickly switch the feet traveling sideways before the other foot hits the ground. On the third rep stick the outside leg in the ground and stabilize the inside leg at the hip with the toe up. 
*Maintain a strong neutral torso during the duration of the movement 
*Perform one set of four reps on each leg

Lateral high knee stick

*Lift one leg up to the hip with toe up and raise the opposite arm. 
*switch the feet up as fast as possible while performing a quarter turn. Stick the outside leg in the ground and stabilize the inside leg at the hip with the toe up. 
*Maintain a strong neutral torso during for the duration of the movement 
*Perform one set of four reps on each leg

Rotation high knee stick

3D high knee stick

*Perform many of the same 3D movements followed with up with stabilization. 
*Execute these at a high level and progress to the next series of movements!

*Perform two touches in the ring traveling on a 45 degree angle followed by about a one second pause on the outside leg. 
*Repeat in the opposite direction.

Ring/angle pause

*Start with the left foot in front of the right. 
*drive through the left foot and touch with the right foot inside the ring. 
*Finish with the left leg back in front of the right. 
*Repeat in the opposite direction.
*Do five reps on each side.

Ring/forward pause

*Perform two touches in the ring followed by about a one second pause on the outside leg. 
*Repeat in the opposite direction.

Ring/lateral pause

*Visualize a clock ⏰
*Start on the left foot facing 12. 
*leading with the right leg perform two touches in the ring opening out and back to 3. 
*Stabilize on the right leg and repeat.

Ring/rotate pause

Ring pause

*Begin in the right leg and leap on a 45 degree angle to the left and back to the right and pause.

Angle leap/pause

*Begin with feet slightly wider than the hips. 
*Push off the outside edge of the inside foot and throw the outside knee across the body traveling sideways.

Cross step

Start on the right leg performing a quarter turn to the right. 
*Push from the right leg out turning 90 degrees landing on the left leg.

Rotate leap

3D leap

*Do two sets of each variation. 
*Smooth transitions are the objective. 
*Get in and out of each movement with ease 👌

*Start on two feet and hop forward and back. 
*The forward hop should be bigger than the backward hop to maintain forward rhythmic movement. 
*These should be mid range hops at most, the key is smooth transitions between the forward and back movement.

Traveling forward/back hop

*Start on two feet and hop right to left 
*The hop right should be bigger than the hop left to maintain movement to the right. 
*These should be mid range hops at most, the key is smooth transitions between the forward and back movement.
*Repeat the other way.

Traveling lateral hop

*On two feet travel forward rotating the hips about 45 degrees in each direction. 
*Make sure both feet stay under your hips 💯
*Try to keep the shoulders square to create a upper/lower body separation.

Traveling hip rotation

Traveling 3D Hop

*Start with the hands above the head and ankles, knees and hips extended. 
*Rip the hands down, bend the ankles, knees and hips drive the arms up explode as high as possible over the hurdle. 
*Stick the landing with soft knees and a strong stable base.

Hurdle jump/stick

*Start with the hands above the head and ankles, knees and hips extended. 
*Rip the hands down, bend the ankles, knees and hips and explode to the right over the hurdle. 
*Stick the landing with soft knees and a strong stable base.
*Do 2 sets of 4 reps on each direction

Lateral hurdle jump/stick

*Facing the hurdle jump as high as possible turning inside to the hurdle 180 degrees to the right and left.
*Stick landing with a strong stable base.
*This drill may take extra reps to execute at a high level. 
*Do two sets of 4 reps alternating turning right and left.

Rotate hurdle jump/stick

3D hurdle jump

*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

*Do two reps of each exercise. 
*These reactive exercises require a partner with a tennis ball about 4-5 yards away as they perform the drop.

*With a partner behind you holding a tennis ball get in a push up position. 
*When your partner throws the ball react to the ball chasing it down as fast as possible. Listen to the video if additional details are needed 💯

Tennis ball push up position

*Begin in a bear 🐻 crawl position with the knees under the hips. You should have a straight line from your hips to shoulder and minimal rotation in the hips and pelvis. 
*Slowly craw forward. 
*React at the drop of the ball.

Tennis ball/bear crawl react

*Crawl backward slowly and explode forward on the drop.

Tennis ball/reverse bear crawl

*From a half kneeling position explode to the tennis ball on the drop.

Tennis ball/half kneeling forward.

*Begin in a half kneeling position sideways to the tennis ball. 
*As soon as the ball leaves your partners hands react and attack the ball. 
*The individual dropping the ball should be 4-5 yards from the athlete in action. The tennis balls should be dropped from shoulder height.

Tennis ball/half kneel acceleration

*Start in a very slow jog with a partner training behind you. 
*When you see the ball explode to the tennis ball as fast as possible and make play on the ball.
*Partner you should throw the ball over your partners heading making them burst about five yards.

Movement 3

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