Name: Playbook - 3D Athlete - Plyometrics 1️⃣
Uploaded: 2021-10-26T14:22:16.321Z
Duration: 40 min
Description: Plyometrics 1️⃣

Kinz

Shawna Foerster

Lucas

Get explosive in multiple directions and body positions for elite movement and resilience on game day!

*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

*Start with your arms above your head. Perform 2-3 hops followed by snapping both arms down and finishing in a base position. Keep both feet under your hips at all time and feet forward! 
*Perform a short stick (about 1 second) and repeat.

Stationary snap down stick

*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

Deccel Series

*Staring on the right leg perform a small leap forward to the left leg, absorb the ground perform a short stick and return to the start position. 
*Repeat in the opposite direction.

Leap/stick

Lateral leap/stick

*Start on the left leg and push out and back with rotation to the right leg. Maintain control of movement at all times with a smooth weight transfer between the left and right leg.

Leap/stick rotate

3D leap/stick

*Do one set of each variation. 
*Have fun with these variations! They are designed to test coordination and body control 💯 
*You can change arm drivers on your own or with a partner like we did in the videos.

*Alternate your feet in place and alternate between jumping jack arms, hugging yourself and alternating arms. *Change your arms every 4-6 hops.

Jumping jack/alt feet

*Alternate your feet from wide to narrow and shift between jumping jack arms, hugging yourself and alternating arms. 
*Change your arms every 4-6 hops.

Jumping jack/jumping jack feet

*Drive your feet from wide to narrow on the opposite side of your body. 
*Shift between jumping jack arms, hugging yourself and alternating arms. 
*Change your arms every 4-6 hops.
*This is a difficult one and may take some practice. Have fun with it 😀

Jumping jack/crossover

3D jumping jacks

*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

*Do 2 sets of each exercise
*After you finish this series perform one set of four unloaded vertical jumps as high as you possibly can!

*Begin with a medicine ball at hip height in a base position.
*Jump up as high as you can extending the ball above your head. 
*Slam the ball into the ground with as much power as possible. Catch the ball at high height and repeat.

Med ball jump slam

*Begin with a medicine ball at hip height in a base position.
*Jump as high as you can rotating 180 degrees extending the ball above your head. 
*Slam the ball into the ground with as much power as possible. Catch the ball at high height and  repeat in the opposite direction.

Med ball jump slam/rotate

Med Ball Jump Slam

*Do 2-3 rounds of each exercise based on your fitness level. 
*The goal is to be as explosive with each movement as possible with quality execution.

*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

*Perform 2-3 light bounces then cross the outside leg. 
*Try to keep both feet straight and hips square as you travel forward.
*Your shin and body angle should reflect the direction you are going. 
*Do four reps in each direction.

Angle cross step

*Traveling forward explode vertically driving the right foot behind the left and right foot behind the left. 
*Keep the feet, hips and shoulders square as you travel forward.

Diagonal power gallop

*Start on the left leg exploding sideways to the right foot and perform two quick hops (under control on the right leg. 
*Return back to your left foot and repeat. 
*Repeat in the opposite direction.

Lateral leap/double bounce

*Push through the ball of your foot forward to travel backward. 
*Have a forward body lean extending the back leg. 
*We want big explosive strides.

Backward run

Explosive Traveling Skills

*If you still have energy finish with these great movements for explosive linear and lateral acceleration. 
*Do two sets of two reps in each direction. 
*The key is the transition from the load to explode so don’t worry about sprinting anymore than five yards.

*Perform a small hop back finishing with the left foot in front of the right. 
*You hound land in a good acceleration position with a positive shin angle and forward body lean.  
*Accelerate about 5 yards after each rep. 
*Repeat in the opposite direction.

Hop back start

*Perform a small hop back to the right. 
*Land with the right leg in front of the left. 
*Make sure your hips and feet are square on the Landing. 
*Load the right hip and explode into a sprint to the left. 
*Repeat in the opposite direction. 
*Do three reps in each direction with about a five yard burst.

Lateral hop back start

Hop Back Starts

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.

Plyometrics 1️⃣

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