Name: Playbook - 3D Athlete - Movement 6
Uploaded: 2021-03-14T18:22:37.513Z
Duration: 60 min
Description: Movement 6

Kinz

Some new movements in the works for you today!

*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 leg in front of the right with the hands loaded at the hip. 
*Drive up and out though the left leg in the direction of the wall finishing with the left leg extended and right knee at the hip with the toe up and arms extended against the wall even with the shoulders. 
*Slowly lower yourself off the wall switching lead legs with the right leg up and left leg back.

Wall change up

*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

*Do one set of each exercise. 
*Move as fast 💨 as possible under control.

*With two hurdles side
to side perform a 45 degree angle hop forward then sideways as fast (under control) as possible.

Hurdle/angle rapid response

*Start between two low hurdles.
*Hop back then forward two times as fast (under control) as possible.

Hurdle/forward back rapid response

*Jump sideways to the left in the air perform a quarter turn to the right.
*As soon as you land perform another quarter to turn to the right as fast (under control) as possible.
*Repeat in the opposite direction.

Hurdle/rotate rapid response

Hurdle Rapid Response

*Do one set of each skip combination.
*Skipping for distance this week!

*Traveling forward drive the knee up and out to about a 45 degree angle.
*Always drive through the front leg.

Distance skip

*Drive off the outside of the front leg and travel forward. 
*As you drive through the front leg cross the back leg in front of you.
*Keep your hips and shoulder square as you travel forward. 
*Your front knee should drive up to about a 45 degree angle.

Distance skip/angle

*Drive the knee up and out to about a 45 degree angle and travel forward. 
*Halfway between the start in finish line spin to the right.
*Maintain knee drive and stay in a straight line as you rotate.
*Repeat in the opposite direction.

Distance skip/spin

3D Skip

*Begin on a low box (6/12in) with arms extended above your head.
*Slowly fall forward off the box. 
*Rip the arms down to hip height and land with both feet under your hips and weight evenly distributed.
*On the landing jump forward to a taller box. Stick the landing!

Depth jump/forward box jump

*Falling off a low box react to the ground pushing sideways off the left foot to a taller box. 
*Explode as high as possible and land on the box.
*Repeat in the opposite direction.
*Do two reps each way.

Lateral push/box jump

*Falling off a low box sideways react to the ground pushing 90 degrees to the base of the box. 
*Explode as high as possible and land on the box.
*Do two reps each way.

Rotate push/box jump

Push/box jump

*Do each exercise one or two times in each direction. 
*link the chain ⛓ between footwork and acceleration 🔥

*Leading with the right leg and training with the left step in each box. 
*When you get to the last box as soon as the root foot touches stick in a sprinters stance with the left leg leading.
*Perform a short pause and explode 💥 into a short sprint.

Ladder/high knee acceleration

*leading with the right leg perform two touches in the box two followed by a short pause outside the ladder. 
*Leading with the left leg do two touches in box four. 
*When the left foot hits outside the box explode on a 45 degree angle to the left.

Ladder/angle acceleration

*Traveling forward cross the left leg to the right and right leg to the left then turn and run back to the right.

Ladder/cross step acceleration

*Start leading with the left leg traveling sideways down the ladder. 
*Perform a jab step in the ladder exploding in the movement loading and exploding out of the movement. Do the same movement all the way to the last ladder hole. 
*At the last ladder hole jab with the left leg inside the ladder and drive the right foot in front of the left outside the ladder hole. Perform a short pause on the right leg and accelerate pushing of the right leg turning 90 degrees to the left.

Ladder angle jab/90 degree burst

*The best bet for this one is to listen to the directions in the video. 
*This is a complex movement. It may take you a few reps to master. 
*Contact us for more assistance.

Ladder/open hip acceleration

Ladder Acceleration

*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

*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

*With one athlete leading and the other following jog slowly then turn and run in the opposite direction. Both athletes should turn the same way. 
*Breakdown  facing each other then sprint to the right or left. 
*Be sure to perform the movement turning to the right and left.
*Do two reps in each direction alternating the leader and follower.

Partner react/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 6

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