Name: Playbook - 3D Athlete - Week 1/Day 1
Uploaded: 2021-01-18T11:44:48.514Z
Duration: 60 min
Description: Week 1/Day 1

Bill

Héctor

Iida

Brief & concise exercise explanations with important cues to focus on!

Vrushabh

*Really excited to have you in our speed 💨 program! 
*Today you will need a partner, agility rings, medicine ball and tennis ball. 
*Have fun 💯
*Prepare to play fast on game day 💪

*It starts with the foot 🦶 strong functional feet are key to speed and athletic performance 💯
*Do each exercise one time for 10 seconds!

*Start with both hands on a wall and hips back at about a 45 degree angle from the shoulder. 
*Leading with your knees drives forward as far as you can down and out without the heel coming off the ground. 
*Slowly transition up and down.

Foot/ankle dorsiflexion

*Start with both hands on a wall and hips back at about a 45 degree angle from the shoulder. 
*Leading with your knees drives forward as far as you can without the heel coming off the ground. 
*Get a Rhythm and transition up and down as fast and smooth as possible with control of your movement.

Foot/ankle dorsiflex recoil

*Begin with your hands at shoulder height and body 45 degree angle from your angle to shoulder. 
*Slowly drive to the balls of your feet as high as you can and return your heels as close as you can to the ground.

Foot/ankle plantar flexion

*Begin with your hands at shoulder height and body 45 degree angle from your angle to shoulder. 
*Extend to the balls of your feet as high as you can and return your heels as close as you can to the ground.
*Get a rythm and transition up and down as fast as possible with total control of your movement.

Foot/ankle plantar flexion recoil

Start with both hands on a wall and hips back at about a 45 degree angle from the shoulder. 
*Begin with weight on the big toe and shift out to the pinky toe. Press into the ground as hard as you can through the duration of the movement. 
*Slowly transition in and out.

Foot/ankle invert and evert

Start with both hands on a wall and hips back at about a 45 degree angle from the shoulder. 
*Begin with weight on the big toe and shift out to the pinky toe. Press into the ground as hard as you can through the duration of the movement. 
*Move in and out as fast as you can under control at all times.

Foot/ankle inversion and eversion rhythm

Foot/ankle

*Do one set of each hold on both sides. 
*Lock into your position and own it 🔥

*Preposition the right leg and left arm forward. 
*The left leg should be extended back and upper body at a 45 degree angle.

Statue hold/forward

*Start with the left leg extended in front of the right and right arm forward.
*Bend the right knee and have a 45 degree angle from the hip to shoulder.
*Hold the position for a great hamstring stretch 💯

Statue hold/posterior

*Bend the right leg with the left extended. 
*Have the left arm forward and right arm back with some rotation at the trunk. 
*You should be able to draw a straight line from the left to right leg.

Statue hold/lateral

Statue holds

*Start with the hands at shoulder height against the wall and the right leg in front of the left.
*Explode up to the ball of the foot on the left leg and pull the right knee up to the hip with the toe up. Hold for one second with the glutes and core engaged. 
*Repeat in the other direction.

Wall stability/sprinters knee drive

*Position your right hand on a wall in right leg balance with the left knee at hip height at a 90 degree angle. 
*Open the left leg down out and back.
*Finish by driving it out up and around and back to your start position.

Wall/hurdler

*Start with the left knee at hip height at a 90 degree angle. 
*Right leg extended back. You should be able to draw a 45 degree angle from the right ankle to the right shoulder. 
*Alternate the right and left leg finishing with the left leg back in the starting position. 
*Maintain  body positioning and have explosive 🧨 knee drive.

Wall drill/double rep change up

*Create a 45 degree angle from your ankle to shoulder. 
*Drive the knees up and out as fast 💨 as you can. 
*Do not let your back dip or drop and maintain your position.

Wall Run

Wall drills

*Do one set of each skip variation! 
*Rhythm and coordination are the name of the game with these movements.

*Travel forward
*Drive knee up and out to hip height and snap back under the body. 
*Maintain rhythm and a strong stable torso.

Forward skip

*Travel sideways 
*Drive knee up and out to hip height and snap back under the body. 
*Do not cross feet 
*Keep a stable trunk
*Maintain rhythm

Lateral skip

*Traveling backwards drive the hip up and out to a 90 degree angle at hip height. 
*Maintain square shoulders 
*Maintain rhythm.

Open hip skip

3D Skip

*One set of each variation gets the job done ✅

*Begin with the right knee up and left arm forward. 
*Change up the arms and feet slowly traveling forward. 
*Only one foot should be touching the ground at all times. Pause briefly before repeating in the opposite side. 
*Maintain a strong upright torso and stable core. And explosive knee and arm drive.

High knee change up

*Alternate your legs and arms traveling forward. 
*Violent and explosive knee and arm drive are key. 
*Keep your torso straight up and down or have a slight forward lean. 
*Do not lean back

High knee run

High knees

*You don’t necessarily need to use rings for this movement, cones work great as well. 
*Leap forward, sideways and rotationally returning to the start position after each leap. 
*Really control movement and pause for one full second after each leap. 
*Do three reps (9 total leaps on each side)

3D leap matrix

*Do two reps of each exercise to the right and left. 
*Do not rush the transitions! Really load the ground based leg and shift weight from limb to limb! 
*These movements may take some time to execute at a high level. Practice makes perfect 💥
*Sprint about 5 yards after every rep.

*Start with the right leg and left arm forward. 
*Leap forward alternating your arms and decelerating mass and momentum with the left leg and return to your beginning position. 
*Repeat the same movement. 
*Drive through the left leg punching the right leg forward and sprint. 
*Try to keep the heel from touching on the front leg.

Transfer acceleration.

*Start with the right leg and left arm forward. 
*Leap sideways alternating decelerating mass and momentum with the left leg and return to the beginning position. 
*Repeat the same movement. 
*Drive through the right leg turning 90 degrees to the left and sprinting.

Transfer acceleration/lateral

*Start with the left leg and right arm forward. 
*Drive through the left leg forward and rotate the hips 90 degrees. 
*Land on the right leg and load the hip. 
*Explode through the right hip and turn and sprint!!!
*Please excuse the loud breathing 😂

Transfer acceleration/rotate

Transfer acceleration

*Do two reps in each direction for two rounds. 
*If you don’t have access to a zoid or ring use rope, shoes or tape spaced roughly 12 inches apart. 
*The athlete dropping the ball should be about 5 yards from the athlete in action 💯
*Do three reps of each movement in both directions.

*When your partner drops the ball perform two lateral touches inside the zoid then sprint forward and catch the ball.

Tennis ball drop/lateral

*When your partner drops the ball perform two lateral touches inside the zoid then turn and run catching the ball.

Tennis ball drop/turn and run

*Perform a hard cross step over the Zoid.
*Get a base position
*Turn and run when your partner drops the ball.

Tennis ball drop/cross step.

Ball drop footwork

*Do one set of two reps for each exercise in both directions.

*Perform two touches in the ring traveling to the left. 
*When the right foot hits inside the ring turn and run.
*Breakdown at the second ring facing the opposite direction. *Do two touches traveling to the right. When the left foot hits inside the ring turn and run.

Ring acceleration/turn and run

*Start on the right side of the ring. Perform two lateral touches moving to the left.
*When the left foot hits outside the ring break on an angle to the second ring. 
*Perform two lateral touches to the left. When the left foot hits outside the ring sprint forward.

Ring acceleration/angle

*Cross with the left leg to the right. Drive the right knee across the body and turn and run. 
*Breakdown at the second ring and cross with the left leg to the right again. 
*Finish through your starting position.

Ring/cross step acceleration

Ring/COD

*Do two reps of each exercise alternating the leader and follower. 
*When you are performing these movements there is no right or wrong amount of distance to cover as long as it is within reason. 
*When our athletes do partner reaction drills I like change of direction to happen within a 5-10 yard area. 
*The main goal is to move/play better and have fun with these drills 🔥

*With one athlete leading and the other following shuffle 
*Breakdown facing each other then break to the right or left. 
*Do two reps in each direction alternating the leader and follower.

Shuffle/partner reaction

*With one athlete leading and the other following perform a cross step then turn and run. 
*Breakdown facing each other then break to the right or left.
*Do two reps in both directions alternating the leader and follower.

Partner reaction/cross step

*With one athlete leading and the other following jog slowly then turn and run in the opposite direction. Both athletes should turn the same way. 
*Breakdown  facing each other then sprint to the right or left. 
*Be sure to perform the movement turning to the right and left.
*Do two reps in each direction alternating the leader and follower.

Partner react/turn and run

Partner agility

*Explosive accelerations are very important to speed on game day 💯
*Be sure to drive the ball and sprint at the same time! 
*Use a light ball you can drive effectively. 
*The ball I used in the videos is only six pounds.
*Chase the ball down after the throw. If the ball is not traveling at least 10-15 yards get a lighter ball.

*Start on the balls of your feet with the mad ball extended above your head. 
*Lower the ball to hip height, load the hips and drive the ball forward as you sprint.

Med ball sprint

*Start with the right leg slightly in front of the left bent at a 45 degree angle. 
*Have the ball loaded over the right leg. 
*Explode forward driving the left leg forward and the ball at the same time.

Med ball/crouch start

*Start with the ball loaded at hip height in the center of your body. 
*Do 2-3 shuffles to the left then explode through the right hip and throw the ball as you turn and run.

Med ball/turn and run

Med ball sprints

Week 1/Day 1

Idk if it’s what to improve but it seems like a ton of volume though! Great workout nonetheless.

Week 1/Day 1

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