Name: Playbook - 3D Athlete - Movement 5
Uploaded: 2021-03-15T18:33:04.614Z
Duration: 60 min
Description: Movement 5

This week we turn it up a bit 🔥 Check our the new exercise progressions and crush it 👊

*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

*Perform 2-3 recoil hops on each leg followed by a one rep switch.

Recoil high knee switch

*Alternate your legs and arms traveling forward. 
*Violent and explosive knee and arm drive are key. 
*Keep your torso straight up and down or have a slight forward lean. 
*Do not lean back

High knee run

High Knees

*Do two reps of each exercise in both directions. 
*These leap flow combos may require additional reps to get a rhythm. Practice makes perfect 👌
*Feel free to try out the partner push exercises this week as well. One of my personal favorites. You may substitute this or do in addition to other exercises.
*Burst out 3-4 yards after each rep.

*From the right leg explode sideways to the left. 
*Retreat back to the right leg as you continue moving sideways. 
*Maintain body control and Rhythm as you transition from the right to left leg. 
*Repeat in the opposite direction!
*Do three reps in each direction

Lateral leap transition

*Leap from the right leg to the left. 
*From the left leg push 90 degrees back in the direction of your start position rotating to the right. 
*Leap sideways pushing from the right leg a second time. 
*Load the left hip and explode into a sprint.
*Sprint 4-5 yards

Lateral/rotate leap transition

*Starting on you right foot have a partner push you on the hip hip and shoulder. 
*React to the push land on the left leg, load the hip and return to the right leg. The harder your partner pushes the more difficult the exercise. Start with a light push and build 💯
*Repeat but after the second push load the hip and turn and run. 
*Repeat in the opposite direction.

Partner push/leap accel

Leap flow💧

*Line up four hurdles are 2-3 yards apart.
*Do two sets of 4 jumps for each variation.
*Amazing movements to connect the dots between springy and explosive 🧨 movement! 
*Take 45 seconds between each set.

*Jump the hurdle forward as high as you can. 
*As soon as you land spring off the ground straight up in the air extending both legs.
*On the landing immediately jump forward over the next hurdle and repeat.

Hurdle jump/double contact

*Spring in the air extending both legs. 
*On the landing immediately jump rotating 180 degrees to the left. 
*As soon as you land spring again rotating 180 degrees to the right. 
*Repeat for the duration of the drill.

Hurdle jump/double contact rotate

Double contact hurdle jump

*These movements are all about connecting the dots 💯 Rhythm, footwork and reactive acceleration components make up these combinations. 
*Do two reps of each exercise in both directions with a medium size hurdle.

*Perform two touches inside a ring moving sideways and jump over a medium sized hurdle. 
*As soon as you land perform two lateral touches inside another ring and sprint forward.

Athlete flow/lateral

*Perform two touches inside a ring moving sideways and jump over a medium sized hurdle rotating 180 degrees. 
*As soon as you land perform two lateral touches inside another ring and turn and run.

Athlete flow/rotate

Athlete flow

*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

*These movements again require a partner 💯 and skill from the individual tossing the tennis balls. 
*Have fun and compete 💪

*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.

Tennis ball/jog and react

*Shuffle to the right reacting to the first tennis ball.
*After your grab the ball turn and run to the left catching the second ball.
*Repeat in the opposite direction.
*Individual throwing the ball perform a small toss (2-3 yards at most) to initiate a shuffle than a larger toss to finish the drill.

Tennis ball/lateral reaction

*Perform a cross step on an angle to the right catching the first tennis ball. 
*After the catch do a cross step to the left on an angle and sprint reacting to the second ball.
*Individual throwing the ball perform a small toss to initiate the first cross step then a larger toss to finish the drill.

Tennis ball/cross step

*Turn and run to the first tennis ball grabbing the ball with the right hand. 
*Flip the hips around and make a play on the second ball.
*Individual tossing the ball follow the same guidelines as the previous movements.

Movement 5

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