Name: Playbook - 3D Athlete - Week 2/Day 1
Uploaded: 2021-01-18T11:48:18.995Z
Duration: 60 min
Description: Week 2/Day 1

*Today you will need a partner, agility rings, medicine ball and tennis ball. 
*We have added a few new exercises this week so get ready 🔥
*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

*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 your arms extended above your head against a wall and hips down and back. 
*Explode up and out driving the left leg up and out to hip height. 
*Your body should be at about a 45 degree angle as you drive your body forward. 
*Stay off your heels are all times!
*Do 6 reps on each leg.

Wall drill/blast off

*Begin with the right leg in front of the left with your hands extended above your head. 
*You should be able to draw a 45 degree angle from your hip to shoulder.
*Explode up and out through the right leg driving the left knee to hip height. 
*Alternate the left and right leg and return to your start position.
*Do five reps on each leg.

Sprinters stance/wall 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

*Keep the torso straight up and down.
*Drive the leg to hip height with no bend in your knee.

Straight leg 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

*Begin by driving the right leg up and left arm. 
*Do 3 reps and perform a short stick with the left leg at hip height at a 90 degree angle. 
*Keep the torso upright and core locked in and engaged.
*One stick equals one rep.

High knee 3 rep 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

*Start in a push up position with both hands on the side of the ball. 
*Drive both knees to hip height explode forward and drive the ball.

Med ball/push up sprint

Med ball sprints

Week 2/Day 1

Bill

Héctor

Iida

Week 1/Day 1

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

Week 2/Day 1

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