Name: Playbook - 3D Athlete - Phase 1 Acceleration 2
Uploaded: 2022-01-03T17:24:20.265Z
Duration: 60 min
Description: Phase 1 Acceleration 2

Mason

*This should be a very easy series (low intensity) to get the heart rate going. 
*Enhance Rythm, and coordination.
*Get you moving in 3D.

*Skip forward lifting one leg up and extending the other. 
*Alternate driving the hands in and out

Extensive forward Skip

*Lift one leg up and back as you push back through the ground based leg. 
*Alternate driving the arms in and out.

Extensive backward Skip

*With the knee bent at a 90 degree angle drive the right leg to the left side of the body and left leg to the right.

Cross over skip

*With the hips square lift one leg while the other extends and travel sideways.

Extensive lateral Skip

*With the shoulders square open the hips as your travel backwards.

Open hip skip

Extensive Skips

*Do two sets of each exercise with moderate tension.

*Hang on to a stable object. 
*Get a forward body lean 
*Your leg should be bent at a 45 degree angle and weight on the ball of the foot. 
*Your shin angle and chest angle should be matching. 
*Place a band above your knee and hold the position.

Frontside posture hold

*Begin hanging on to a sable able with a band around your hips. 
*Lean forward with the front leg bent at a 90 degree angle and back leg in triple extension. 
*Stabilize the position.

Triple extension hold

*Begin with your shin almost parallel to 
the ground and a matching chest angle. 
*Your weight should be on the ball of
The foot. 
*Drive into extension and project your body forward. 
*Repeat in the opposite direction.

Load and drive

Posture drills

*Do three sets of each exercise. 
*Do all sets of each individual exercise before moving to the next.

*Start with your hands on your hips. 
*Slowly move forward alternating lifting the right and left leg. 
*Maintain and vertical posture.

March

*Begin with the right knee up and left arm forward. 
*Change up the arms and feet with the legs crossing each other (one leg going up, the other down) in the air. 
*Only one foot should be touching the ground at all times. Pause briefly before repeating in the opposite direction. 
*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.

Switch

*Maintain a rhythm, upright torso and drive the opposite arm leg.
*Be explosive as you exchange the legs from flexed to extended positions.

A-skip

A-Series

*Push the ground down and back to explode up and out. 
*When you drive through the right leg the left leg should be at hip height with the right arm forward. 
*Repeat the same movement in the opposite direction.

Power Skip

*Drive one leg up and out to about hip height and push the ground down and away with the other leg. 
*Make sure the foot comes back under your hip efficiently project forward.

Distance skip

Power/distance skip

*Explode in place from one leg to the other. 
*Only one foot should be on the ground at a time. 
*Try to stay tall and maintain upright posture.

Stationary bound

*Snap the arms down and back hinging at the hip and jump forward as far as you can.

Broad Jump

*With heavy tension push the ground down and away behind you and project forward. 
*Stay relaxed through the neck and shoulders. 
*Explosive arm and leg drive are key! 
*The tension should be heavy but not to the point it impacts technique.
*Sprint 10 yards.

Heavy resisted sprint

*Start with your power leg in front (The leg you prefer to jump off) and opposite arm forward. 
*Drive down and back through the front leg projecting yourself horizontally.
*Big explosive arm and leg drive are key.

10 yard sprint

*Start with a partner about five yards away (Except for the jogging start) from you with a tennis ball at shoulder height. 
*Try to catch the ball before it bounces twice. 
*If you are getting to the ball easily have your partner back up or drop the ball from a lower height.
*Do two sets of two reps  from each position.

*Jog forward slowly. 
*When your partner drops the ball sprint for it.
*The partner should begin 10-15 yards away.

Tennis ball/slow to fast

*Begin in a push up position. 
*When your partner drops the ball sprint for it.

Tennis ball/push up

*Begin in half kneeling position 
*When your partner drops the ball push the ground down and away with the outside and sprint for it. 
*Repeat in the opposite direction.

Tennis ball/lateral half kneel

Tennis ball reaction

*If you are looking to improve on a 40 yard dash time for a combine we recommend you perform the 10 yard sprints from a three point stance. 
1) Use a line or come as a reference.
2) Your front leg should be like leg you prefer to jump off of. 
3) Start with your feet hip width and slide your feet back. 
4) The shin angle of your front leg should be about 45 degrees. 
5) Hips slightly higher than shoulders.
6) Lift the hand of the front leg to slightly higher than hip height. 
7) Have the ground based hand locked out at the top of the line with shoulders leaning forward. 
8) You should feel like you are falling forward.

Phase 1 Acceleration 2

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