Name: Playbook - 3D Athlete - Play fast 1️⃣
Uploaded: 2021-10-26T14:22:16.346Z
Duration: 45 min
Description: Play fast 1️⃣

Lucas

Speed sets the trend. Get faster and change direction like elite athletes!

Travel forward with the opposite arm and leg going forward.

Extensive skip

*Moving forward at a 45 degree angle cross the right leg to the left and left leg to the right. Stay in a straight line and don’t cross the feet.

Quick crossover run

*Drive sideways through the right leg to the left.
*Push through the right leg with as little bend in the knee as possible. 
*Keep a strong stable upright torso during the duration of the movement. 
*Repeat in the opposite direction.

Lateral straight leg bound

*Traveling backward with the shoulders relatively square. 
*Drive the right leg to the left and left leg to the right. 
*Travel slowly as the lateral knee drive and body control are the number one objective.

Carioca/backwards

*With a slight forward body lean push off the front leg extending the back leg and travel backwards.

Back pedal

Extensive run series

*Do one set of each exercise for about 20 seconds each.

Extensive wall recoil

Extensive wall recoil alternating

Wall Recoil

*Do one set of each exercise
*These drills can be done against a wall or on a Fence at a track.

*Start with the left leg on the ground, right knee at the hip at a 90 degree angle left arm forward and right hand extended out at shoulder height against a wall or fence.
*Snap the right foot down and back under the hip and pop up to the balls of the feet on ground contact. The left arm should fire back as the right leg moves in the direction of the ground. 
*The key is force production!

Wall pop

*Start with the left foot in front of the right. 
*Drive up and out through the left foot catching yourself against a wall with hands at shoulder height and right knee at hip height. 
*You should have a 45 degree angle from your left ankle to shoulder.
*Repeat in the opposite direction.

Wall projection

Wall drills

*Do two sets of each exercise for the prescribed distance.

*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

*Maintain a rhythm, upright torso and drive the opposite arm and knee.

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.
*Do five reps with each leg.

Traveling high knee switch

A-series

*Do two sets of four on each side.
*Any object (cones, rings, tape) will work as a landmark if you don’t have access to a Zoid.

*Start on the left foot and perform a quick hop to the left outside the Zoid. 
*Absorb and redirect the force exploding to the right and land on the right leg.

Zoid/Absorb/redirect lateral

*Start on the left foot and perform a quick hop on an angle to the left inside the Zoid. 
*Absorb and redirect the force exploding to the right and land on the right leg.

Zoid/absorb/redirect angle

*Start inside the Zoid on the right leg. 
*Perform a quarter turn hopping outside the Zoid landing on the same leg. 
*Perform a second quarter turn and land on the left leg.

Zoid/absorb/redirect rotational

Absorb/Redirect

*Space three hurdles between three and five yards apart depending on your height. 
*Leading with the right foot explode over each hurdle with the left foot training. 
*The goal is to feel like you are floating! Glide over the hurdles and hit the ground running after the last rep. 
*Smooth, fluent, explosive and elastic movement is the goal with this exercise. 
*Do two sets of three reps leading with each leg.
*If you don’t have hurdles no worries you can perform this exact movement without any visual reference.

Hurdle power gallop

*Start with a band around your hips anchored to a stable object. 
*You can also have a partner hold onto the band for a longer sprint if desired. 
*Drive down and back through the right leg exploding forward three to four steps. 
*Repeat on the opposite leg.

Band acceleration

*Using cone one as a starting point place three cones as follows. 
*Three of your feet apart, four, and five feet. 
*The goal is to reach each cone without over striding and to attack back into the ground. 
*You should attack back into the ground with your foot under or slightly behind the hip complex. 
*Feel free to increase or decrease length based on your success. 
*Understand the goal is to cover as much ground as possible with efficient foot placement. 
*Be sure to run though the last cone, don’t stop immediately after the third step. 
*Do four reps on each direction.

Tape Drill

*Do three sets of both loaded movement variations.

*Utilizing a zoid (ring, cones, tape on the ground work as well) perform two touches inside the object and one touch outside driving the dumbbell from shoulder height to slightly below the knee on the right leg. 
*Hip heigh should lower as you move the load. 
*Return back to the start position and repeat.

Loaded lateral footwork

*Utilizing two dumbbells do two touches inside each ring followed by one touch on the outside. 
*Perform four continuous reps in a row. 
*This movement can be performed without zoids as well. 
*The dumbbell in your right hand should be slightly below the left knee when the foot is outside the ring. 
*Repeat the same process in the opposite direction. 
*The key is timing the load and coordinating movement so everything happens in sync.

Loaded angle movement

Loaded Movement

*Do two reps of each exercises in both directions of necessary. 
*One athlete will lead and the other will follow with all these drills. 
*After you perform the reactive transition explode for about five yards. These movements are about the efficiency of the transition not the sprint. 
*Have fun, compete hard and push each other 💯

*One athlete leads the other follows. 
*Both athletes shuffle when the leader sprints the other athletes reacts and follows the lead.

Partner compete/shuffle

*Both athletes start 15 to 20 yards apart facing each other. 
*Both athletes jog towards each other. 
*When the leader breaks on a 45 degree angle the other athletes reacts doing the same movement. 
*After you perform the cut plant again and get vertical.

Partner compete/45 cut

*One athlete leads the other follows. 
*Both athletes jog forward. 
*When the leader turns and runs to the right the other athlete reacts and follows the lead.

Partner compete/turn and run

Partner competition

Looking for a challenge? You will love ❤️ these 3D single leg skip variations 💯

*Start off with bounce on left leg slowly traveling forward. 
*Drive the right leg up and out to hip height and snap it down and back maintaining the forward hop on the left leg. When the right leg goes back into extension the ball of the foot can hit the ground. 
*Maintain and strong stable torso with aggressive knee and arm drive. 
*This is an advanced movement that may take extra practice and reps to execute at a high level! Stay with it 💪🏻

Single leg skip

*Rhythm is king 👑 with these movements. 
*Maintain a small single leg hop on the left foot traveling to the left. 
*Drive the right knee up and down maintaining body positioning.

Single leg skip/lateral

*Rhythm is king 👑 with these movements. 
*Maintain a light single leg hop on the left foot do a full rotation to the left and right. 
*Drive the right knee up and down maintaining body positioning movement.

Single leg skip/rotate

Bonus: Single leg skips 💯

Play fast 1️⃣

Kinz

Shawna Foerster

Plyometrics 1️⃣

First 3D home workout for the Eklund boys.  They liked the challenge.  Identified some imbalances.  Look forward to continuing the follow on the PB app.

Steve Eklund

Excelente trabajo para hombros, tríceps y core

Mario Aguilar

Upper Body 1️⃣

Yasir

Morgan

Explosive Lifts 1️⃣

Kids are getting stronger and more stabilized. You can see the improvement in the basketball game.

Play fast 1️⃣

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