Name: Playbook - 3D Athlete - Phase 3 Acceleration 1
Uploaded: 2022-01-03T17:24:20.356Z
Duration: 60 min
Description: Phase 3 Acceleration 1

*In this phase we we continue to progress movements for a first step to separate you from the competition. 
*This phase consists of both intermediate and advanced exercises and lasts 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 two sets of the first two exercises and three sets of the run for three seconds each. 
*Just drive from your power leg on the high knee run. You don’t need to do three reps on each side.

*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

*Do the march and switch variation for thee sets. 
*Do the single leg skip twice on each leg.

*Start with your hands above your head with palms facing in. 
*Slowly move forward alternating lifting the right and left leg. Every three reps pause and hold briefly. 
*Maintain and vertical posture as your travel.

Overhead march with stability

*This combines the one and three rep switch. 
*Do two single rep switches followed by two triples. 
*Repeat the sequence for eight total reps.

High knee 1/3 rep switch

*Drive the left leg up and out to hip height and snap it down and back maintaining the forward hop on the right leg.
*Maintain and strong stable torso with aggressive knee and arm drive.

Single leg 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

*Pick one or two of the posted exercises. 
*If you already bound well add variability. 
*If bounding is still a work in progress stick with the basics. 
*If you chose the new bounding exercises do two sets of each.

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

Bounding

*Perform a hop on one leg then push the ground away with the same leg and projecting forward. 
*Punch the opposite leg to hip height and repeat.

Alternating bound

*With a vertical posture drive your leg to hip height and pull it back under your hip as you travel forward. 
*This is a very challenging/advanced movement.

Single leg bound

Bound Series

*Snap the arms down and back hinging at the hip and jump forward as far as you can. 
*Perform three consecutive jumps as fast and far as possible. 
*One rep consists of three jumps.

Triple 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 minimum of one minute no more than two 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.

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 half kneeling position with a partner behind you. 
*Parter toss the ball 3-4 yards. 
*As soon as you see the ball explode forward and grab the ball as fast as possible. 
*Do two reps on each leg.

Tennis ball/half kneeling forward

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

Tennis ball/bear crawl backward

*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 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 3 Acceleration 1

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