Name: Playbook - 3D Athlete - Phase 1 Breakaway Speed 1
Uploaded: 2022-01-03T17:24:20.244Z
Duration: 60 min
Description: Phase 1 Breakaway Speed 1

Excellent athletic moves to work into my bodybuilding and kettlebell work

OAMfitness

*Breakaway speed workouts are designed to give you the next level speed needed to pull away from defenders in the open field. 
*Details are really important with these drills. 
*Be a technician and contact me with questions!

*Do one rep of each exercise for about 20 yards each.
*The purpose is to increase blood flow, expose the tissues/tendons and muscles to movement in multiple directions and build fluidity and resilience.

*Start with the right leg leading traveling forward. Don’t let the left foot cross in front of the right.

Gallop

*Start with the right leg crossed in front of the left traveling forward. Don’t let the left foot cross in front of the right. 
*Slowly increase distance as you move forward.

Crossover gallop

*Start with the right leg leading traveling forward. 
*Drive the left foot behind the right on a 45 degree angle and repeat the switch with every rep. 
*Keep the shoulders and hips square!

Alternating diagonal gallop

*Start with the right leg leading traveling sideways. 
*Maintain a small split between the right and left left. 
*Keep the shoulders and hips square!

Lateral gallop

Extensive gallop series

*Begin with a vertical posture with a locked in core.
*Toe pointed up 
*Pull down and back through your glute and step over your knee. 
*Repeat on the other leg.

Claw drill

*Do three sets of each exercise. 
*Do all sets of each individual exercise before moving to the next.
*This series will stay the same through the duration of the program to make sure you master the foundations.

*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 slowly traveling forward. 
*Only one foot should be touching the ground at all times. Pause briefly before repeating in the opposite side. 
*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 leg from a flexed to extended position.

skip

A-Series

*Do two sets of each variation for 10 seconds. 
*Get off the ground as fast as possible. 
*Speed wins!

*Hop up and down traveling forward. 
*Maintain a vertical posture with little to
no bend in the knees. 
*Try to keep about 80% of your foot on the ground on contact.

Frequency popper

*Hop up and down traveling backward. 
*Maintain a vertical posture with little to
no bend in the knees. 
*Try to keep about 80% of your foot on the ground on contact.

Frequency popper backward

*Maintain a vertical posture. 
*Think about stepping up and over your ankle as you travel forward with a cycling motion.  
*Your foot should come back under your hip nearly flat.
 *Push the ground down and away through your glute and move forward.

Low dribble

*Maintain a vertical posture. 
*Think about stepping up and over your knee as you travel forward with a cycling motion.  
*Your foot should come back under your hip nearly flat.
 *Push the ground down and away through your glute and move forward. 
*You will cover more ground horizontally with this variation.

High dribble

Dribble series

*Maintain a strong neutral torso. 
*Keep the toes flexed and knees straight. 
*Explode off the ball of the foot propelling forward movement. 
*Keep a strong synchronized arm drive and rhythm.

Straight leg bound

*Begin on one leg with a medium size box. 
*Perform a small and extremely quick vertical hop. 
*Explode through the same leg on ground contact and jump to the box.
*Push into the box on your landing and finish with a vertical posture.

Single leg box jump

*If you are struggling with the technique of this movement the hurdles make it much easier. 
*If you gallop well try it free flowing.
*Do three sets on each leg.

*Space three hurdles between three and five yards apart depending on your height. 
*Leading with the right foot explode over each hurdle. Think about stepping over the left leg with a cycling motion. 
*The goal is to feel like you are floating. Glide over the hurdles. 
*Smooth, fluent, explosive and elastic movement is the goal with this exercise.

Hurdle power gallop

*If you feel like you can do the movement properly without the hurdles try a free flowing power gallop.

Power gallop

*Build into a sprint for 10 yards 
*Maintain top speed and sprint 10 more yards.
*Make sure you maintain a tall vertical posture as you travel forward and the foot comes back under your hip. 
*Do not reach, it will slow you down and make you more susceptible to injury! 
*Take one minute between reps.
*Generally we don’t recommend running on wet pavement in the winter time 😂 but our facility isn’t long enough to give the athlete time to slow down. 
*Do four reps with a one minute rest between.

Flying 10

*Place four cones in a straight line about 5 yards apart. 
*Sprint as fast you can with an efficient lateral lean as you shift between the cones. You should maintain a smooth motion as you travel forward. 
*Do three reps beginning on the right and left side.

Phase 1 Breakaway Speed 1

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