Name: Playbook - 3D Athlete - Phase 1 COD 1
Uploaded: 2022-01-03T17:24:20.260Z
Duration: 60 min
Description: Phase 1 COD 1

*Change of direction workouts in this program are designed to challenge the body and mind. 
*Expose you to new movement patterns in directions you play sports. 
*This will level up body control, multi directional explosion and resilience on game day. 
*Have fun and compete!

*These movements may feel weird or foreign to you. 
*Thats totally ok! 
*Take your time and go slow then slowly increase speed with proficiency.

*Traveling sideways cross one foot in front of the other with the hips rotating.

Lateral Carioca

*Traveling forward slowly cross one foot in front of the other with the hips rotating.

Extensive forward Carioca

*Traveling backwards slowly cross one foot in front of the other with the hips rotating.

Carioca backward

Extensive Carioca

*Start slow and build. 
*These movements may feel strange to you as well. 
*The goal is to improve upper lower body/separation and body control. 
*Two extremely important qualities for sports performance!

*Jog forward with your head looking right. 
*Flip your hips transitioning into a back pedal with the head looking in the same direction. 
*Perform four switches and repeat in the opposite direction.

Jog/back pedal hip flip

*Begin shuffling to the left with the head looking right. 
*Turn inside and begin shuffling to the right with your head looking left. 
*Perform four switches.

Shuffle/hip flip

Hip flip

*Traveling sideways perform three marches followed by a pause. 
*Keep a strong stable trunk and upright torso as you move sideways.
*Do four reps in each direction.

Lateral March/stick

*Rotating in place perform three marches followed by a pause. 
*Keep a strong stable trunk and upright torso as you perform the exercise.
*Do four reps in each direction.

Rotational March/stick

Lateral/rotate march

Rhythm, timing and coordination are the main ingredients for this series of movements.
*Take your time and flow.

*Traveling forward perform a small jump and land on one leg. 
*Immediately push from the ground based leg and land back on two feet. 
*Do another small jump and land on one leg on the opposite side. 
*Repeat the process

Jop/forward

*Traveling forward perform a small jump on a 45 degree angle and land on one leg. 
*Immediately push from the ground based leg on a 45 degree angle in the opposite direction and land on two feet. 
*Do another small jump on a 45 degree angle in the opposite direction landing on the outside leg. 
*Repeat the process

Jop/angle

*Traveling backwards perform a small jump and land on one leg. 
*Immediately push from the ground based leg and land back on two feet. 
*Do another small jump and land on one leg on the opposite side. 
*Repeat the process

Jop/backwards

Extensive jop

*Do two sets of each exercise as fast as you can!

*Hop forward and back on both feet as fast as you can.

Rapid Response forward/back

*Hop side to side on both feet as fast as you can.

Rapid response/side to side

*In place keep your shoulders square and turn your hips as fast as you can. 
*Keep both feet under your hips.

Rapid response/rotate

3D rapid response

*Do two sets of each exercise in both directions. 
*Listen to the instructions in the videos. 
*If you have further questions contact me.
*Be sure your shin angle matches the direction of the push. 
*Start slow then go fast.

*Start standing on the right leg. 
*Push the ground down and away from you with the left leg to travel right. 
*The shin angle of your left leg should be consistent with the direction you are going with the push. 
*Take your time then slowly pick up speed.

Lateral direction push

*With the right foot direct force down and back on a 45 degree angle to the right to move forward on a 45 degree angle to the left. 
*Drive through the ball of the foot and make sure your heel doesn’t crash.

Angle/direction push

*Perform 2-3 light bounces then cross the outside leg. 
*Try to keep both feet straight and hips square as you travel forward.
*Your shin and body angle should reflect the direction you are going. 
*Do four reps in each direction.

Angle cross step

Directional push

*Use zoids, rings or two cones 10-12 inches apart to perform these drills.
*Do one set of three reps in both directions for each drill.

*Perform two lateral touches inside the box traveling to the right with a short pause on the outside. 
*Then touch inside the box with the left and right foot then accelerate.

Zoid footwork/lateral accel

*Moving forward on an angle perform
Two lateral touches (Right, left) Then perform a short pause on the outside of the box (Right) 
*Next touch with the left, Right and then left leg again outside the box and burst on a 45 degree angle in the opposite direction.

Zoid footwork/angle burst

*Perform two lateral touches to the right then redirect your hips to a lateral position pushing from the right leg and explode into a sprint.

Zoid footwork/turn and run

Small space footwork

*With a partner and two tennis balls perform a small toss to the left forcing the athlete to shuffle 1-2 steps in that direction. 
*As soon the athlete gains control of the ball (left hand) immediately turn and sprint to the right and catch the second ball. 
*Do 3 quality reps in each direction.

Tennis ball toss/lateral

*Start with 6 total cones about 7 yards apart. 
*With a partner pick a leader and follower. 
*Start in the middle of  the cones. 
*The leader has the option to break on a 45 degree forward and back returning to the start position after each rep. 
*The follower will move in the same direction as the leader. 
*If the leader breaks forward to the right so does the follower. 
*Angles/body positioning are really important in the drill. 
*Shin angles and body angles will dictate efficiency. 
*Do three reps (3 reactive cuts) then switch the leader and follower. 
*Repeat three times.
*This is one my my favorite agility drills that will be built in all phases of this program.

Phase 1 COD 1

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