Name: Playbook - 3D Athlete - Phase 2 Acceleration 1
Uploaded: 2022-01-03T17:24:20.291Z
Duration: 60 min
Description: Phase 2 Acceleration 1

*In this phase we level up exercises and volume for elite athlete gains!
*This phase consists of both beginning and intermediate exercises and lasts for three weeks.

*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 each exercise two times in a row before moving on to the next.

*Traveling forward perform three marches followed by a pause. 
*Keep a strong stable truck and upright torso as your travel forward.

March with stick

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

A-skip

*Begin with the left knee up and right arm forward as you slowly hop forward. 
*Change up the arms and feet as you move 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.

Traveling high knee switch

*Perform 2-3 recoil hops on each leg followed by a 3 rep switch

3 rep switch

A-series

*Do two sets of the first two exercises and three sets of the run for three seconds each.

*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

*Begin with your shin at a 45 degree angle with a horizontal body lean and matching chest angle. 
*Your weight should be on the ball of
Your foot. 
*Drive into extension and project your body forward then switch your legs driving the foot down and back. 
*Repeat

Load, drive and switch

*Begin with your shin at a 45 degree angle with a horizontal body lean and matching chest angle. 
*Your weight should be on the ball of
Your foot. 
*Drive into extension projecting your body forward. 
*From the horizontal position perform a run driving up knees up and out and pulling down and back. 
*Repeat

Load, drive and run

Wall drills

*From a half kneeling position have a PVC pipe, Broom stick or any stable object on your shoulders. 
*Shin angles and chest angles should match in your beginning position. 
*Push the ground down and away with the lead leg and project horizontally forward for one explosive step. 
*Do three sets of 4 reps on each leg.

PVC projection

*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

*Push the ground down and away with one leg while the other drives up and out to hip height.

Bounding

*Snap the arms down and back hinging at the hips and jump forward as far as you can. 
*As soon as you land perform a second jump as fast and far as possible. 
*One rep consists of two jumps.

Double broad jump

*Do three heavy resisted sprints for 10 yards. 
*Then do three medium resisted sprints for 15 yards. 
*You can use a lighter band or simply have your partner provide less tension.
*Take a one minute break between each sprint.

*With heavy tension push the ground down and away behind you and project forward. 
*The tension should be heavy but not to the point it impacts technique.

Heavy resisted sprint

Band sprint medium/light

Resisted sprints

*Start with you lead leg 2-4 inches in front of the back foot. And opposite arm forward. 
*Push the ground back to explode out. 
*Big explosive arm and leg drive are key.
*Do three reps on each leg

20 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.

*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

*Slowly bear crawl forward.
*When your partner drops the ball explode off the ground and sprint for it.

Tennis ball/bear crawl

Tennis ball reaction

*If you are looking to improve a 40 yard dash time for a combine we recommend you perform the 20 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 2 Acceleration 1

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