Name: Playbook - 3D Athlete - Phase 3 COD 3
Uploaded: 2022-01-02T00:00:30.401Z
Duration: 60 min
Description: Phase 3 COD 3

An exact workout from a phase 3 change of direction workout in our new “Elite Athlete” program. 

This particular workout is at the end of the program and is designed for advanced high school age athletes and up. 

Enjoy, and get ready to work with us in our new program very soon! 

Let’s work 💪

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

Extensive forward Carioca

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

Lateral 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

*Begin with the right leg up at hip height. 
*Perform three reps moving sideways to the right and finish with the left leg up. 
*Then in place rotate to the left performing three reps finishing with the right leg at high height. 
*Repeat this pattern two more times. 
*Perform in the opposite direction.

Lateral/rotate march

*Begin on the right leg inside a ring, zoid or space two cones 10-12 inches apart. 
*When your partner touches the left hip hop outside the box on a 45 degree angle and return. 
*If your partner touches the right hip hop outside the box on a 45 degree angle to the left and return. 
*Control your movement! 
*The reactive variability makes this much more challenging. 
*Do 8-10 touches based on quality then switch legs. 
*Do three sets.

Reactive rapid response

*Perform forward/back, lateral and rotational rapid response hops with an athlete leading and following. 
*Transition between the three variations however you would like. The key is making your partner work 💪 
*Do three sets leading and following for 5 seconds each.

Partner rapid response hops

*Begin on the left foot. 
*Leap forward on angle to the right leg then back to the left.
*From the left leg leap forward to the right leg and return to the left. 
*Keep moving forward as you preform this movement. 
*The transitions should be very smooth and fluent.
*Do two sets in each leg

Leap flow

*My favorite series for unilateral and horizontal explosion in multiple directions. 
*The goal is to produce quality movement at high speed along force vectors with high application to sports. 
*Do two sets of each exercise in both directions.

*Push the ground down and away to
The right as fast as possible to travel laterally to the left.

Power push

*Push the ground down and back on 45 degree angle to move forward on a 45 degree angle to the right. 
*Do not let the heel of the push foot crash!

Power push angle

*With the shoulders as square as possible forward on an angle crossing the right leg to the left and left leg to the right. 
*Quality angles and body positioning are very important to perform this exercise at high speeds. 
*Do 8 total reps.

Continuous cross step

*Traveling forward with the hips square explode up driving the right leg behind the left and right behind the left. 
*Get into a Rhythm and maintain a continuous explosive flow.
*Do four reps in each direction.

Power diagonal gallop

Explosive movement.

*Give your partner a “cross” cue to initiate a lateral cross step. 
*Toss a tennis ball on a 45 degree angle 4-5 yards behind your partner forcing them to open up and sprint to the ball. 
*Grab the ball, redirect your hips and turn and sprint to the right to make a play on the second ball. 
*Do 3-4 reps each way based on movement quality.

Tennis ball/cross step break

*This is probably my favorite all time change of direction series because it challenges body control, speed, explosion and the mind on many levels. 
*Understand these are challenging movements and you made need to walk through them a few times before going fast. 
*Do two reps of all four or three of the options posted. 
*They are in order from easiest to hardest.

*Traveling to the right drive the left leg in front, behind then back in front of the right and sprint.

Carioca sprint

*Traveling to the left drive the right leg in front, behind then back in front of the left leg turn 180 degrees in the opposite direction and sprint.

Carioca Lateral COD

*Traveling backward crossing the left leg to the right, right leg to the left and finish crossing the left leg to the right and Turing and running on a 45 degree angle to the left.

Backward Carioca COD

*Traveling forward cross the right leg behind the left, left behind the right, right behind the left and then flip the hips on a 45 degree angle. 
*Turn and run on a 45 degree angle in the opposite direction

Forward Carioca COD

Carioca COD

*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.

Phase 3 COD 3

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