Name: Playbook - 3D Athlete - Phase 1 Jump 1
Uploaded: 2022-10-14T03:09:41.980Z
Duration: 60 min
Description: Phase 1 Jump 1

Coach Fronteras

*In the phase we build a strong, resilient and explosive foundation to perform high level athletic and explosive movements. 
*Listen to your body and tweak sets/reps and exercises as needed. 
*Never train through pain or any discomfort. 
*Contact is with any questions. 
*Lets work!

*An optional mobility routine to perform anytime you would like.

*Start with both hands on a wall and hips back at about a 45 degree angle from the shoulder. 
*Leading with your knees drives forward as far as you can down and out without the heel coming off the ground. 
*Slowly transition up and down.

Foot/ankle dorsiflexion

*In a half kneeling position start with the right leg in front of the left. 
*Place the foot of the left leg on an elevated surface and extend the hip forward.

Half kneeling quad

*In a half kneeling position start with the left leg up and right knee down. 
*Extend the right arm above your head on a stable object. 
*Squeeze the right glute and hold the position. 
*Repeat in the opposite direction.

Hip flexor/Oh reach

Cradle stretch

*Start with the left knee on the ground and right leg extended in front of the body with a soft knee.
*Reach forward with the arms as far as you can or until the shoulder is in line with the knee. Place hands on the ground. 
*Pull the heel through the floor and turn the foot in and out. The motion should be coming from the hip with the knee and foot following the movement at the hip complex.
*Perform 8 slow controlled rotations on both sides of the body.

Half kneel toe in/out hamstring stretch

*Start with the left knee on the ground at a 90 degree angle, hands in line with the shoulder and right leg extended out to the side with the whole foot flat on the ground.
*Slowly sit the hips back, let the arms extend and keep the right foot flat on the ground. 
*Return to the start position and repeat 8 times on both legs.

Groin stretch

*Being in a half kneeling position with the right knee on the ground and left leg at hip height at a 90 degree angle with the hands on the wall at shoulder height. 
*Open and close the hip maintaining the 90 degree angle in the left leg. 
*Repeat in the opposite direction.

Kneeling open/close hip

*Cross the right foot in front of the left and reach over your head with the left hand. 
*Drive the hip sideways to the left and hold the position.

Lateral hip/trunk stretch

*Find a stable object and grab with both hands. 
*Sit the hips back and hold.

Lat stretch

Mobility (Optional)

Travel forward with the opposite arm and leg going forward.

Extensive skip

*Traveling forward spin to the right and left maintaining the skipping pattern.

Extensive Skip/spin

*Traveling sideways with the shoulders and hips square cross the left leg in front of the right.

Extensive cross skip

*Travel backwards extending the leg up and back.
*Even though you are traveling backwards you should maintain opposite arm/leg movement patterning.

Backward Skip

Extensive skips

*Do one rep of both sequences. 
*Perform each individual movement for about four seconds each.

*Start with your hands on the hips traveling in all directions with virtually no bend in the knees. 
*Jump in each direction for 4 seconds each.

Extensive 3D jump

*Start with your hands on the hips traveling in all directions with virtually no bend in the knees. 
*Jump in each direction for 4 seconds. 
*Repeat on the opposite leg.

Extensive 3D hop

Extensive 3D hop/jump

*For both 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.

*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

3D March

*Start on the balls of the feet and arms above the head. 
*Right the arms down and finish with the left leg in front of the right. Hold for about a half second and repeat. 
*Do four reps in each direction.

Rapid Deccel

*With as little bend in the knees as possible jump up and down as fast as you can.

Plate/straight leg hop

*Stratal a stable object like a plate of box and drive your feet in and out as fast as possible.

Jumping jack rapid response

*Utilizing a stable object alternate your feet traveling all the way around back to the start position. 
*Repeat in the other direction.
*perform for four seconds in both directions.

Around the world rapid Response

Rapid response

*With minimal bend in the knees (ankle dominate) start performing small, medium then big jumps. 
*Build up every few jumps then hold the big jump for five seconds.

Small, medium, big pogo

*In place jump as high as you can rotating in a circle. 
*Do one rep to the right and one to the left. 
*It should take 8-10 reps to make a circle. 
*Repeat in the opposite direction.

Rotate pogo

Pogo jump

Do two sets of each movement in both directions.

*Begin with feet under body. 
*Lift lead leg and explode through the trail leg sideways. 
*Land with feet shoulder width. 
*Do one set of 6 reps on the right and left side.

Lateral push

*Begin with feet under body. 
*Lift lead leg and explode through the trail leg on 45 degree angles. 
*Land with feet shoulder width.
*Do 6 reps on the right and left side

Angle push

*Begin with feet slightly wider than the hips. 
*Push off the outside edge of the inside foot and throw the outside knee across the body traveling sideways.

Cross step

3D push

*Drive up and out through the left leg and drive the right leg to hip height at a 90 degree angle. 
*As the right knee comes up punch the left arm forward. 
*Repeat in the opposite direction! 
*Explode up and out with as much height and distance as possible! 
*Perform for the prescribed distance.

Power skip

*Begin with arms above your head. 
*Rip your the hands down loading the hips and jump as high as possible on the box. Do not let the height of your box dictate how high you jump. 
*Explode as high as you can!

Box jump

*Begin with arms above your head in a lateral position relative to the box. 
*Rip your the hands down loading the hips.
*Jump as high as possible rotating 90 degrees landing on the box. Do not let the height of your box dictate how high you jump. 
*Explode as high as you can!
*Repeat in the other direction performing two reps in each direction to make four total.

Box jump/rotate

Box jumps

Phase 1 Jump 1

Nephews knocked this out earlier in the week. 🦾

Phase 1 Jump 2

Phase 1 Jump 3

Phase 1 Jump 4

Phase 1 Jump 5

Phase 1 Jump 6

good but Id like to see the old stngth lessons too if possible. I never completed the last ones

Phase 1 Jump 1

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