Name: Playbook - 3D Athlete - Week 2/Day 3
Uploaded: 2021-01-18T11:49:02.280Z
Duration: 60 min
Description: Week 2/Day 3

Today you will need a partner, towel, rings and hurdles. Let’s rock 🎸

*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 exercise in both directions. Hold for 10 seconds.

*Place both elbows on a wall and extend the back leg. 
*Lift the right knee to hip height at a 90 degree angle and hold. 
*You should have about a 45 degree angle from the ankle to shoulder.

Wall stability hold/forward

*In a lateral position to the wall extend the left leg and place your right arm on the wall at shoulder height. 
*Drive the left hip in the direction of the wall and left the right knee to hip height.

Lateral wall stability hold.

*Start in a lateral position to with the right arm resting at shoulder height against the wall. 
*Extend the left hip rotate the torso and open the right hip 90 degrees in the direction of the wall.

Wall stability hold/rotate

3D stability

*Do one set of each squnge variations. 
*Really take your time and get in and out of the movements. 
*Full range of motion is key 🔑

*Begin in a split stance with the left leg up and right leg back. 
*load the hands by the ankle of the front leg. 
*Bend the left leg , drive the right hip forward, and reach arms to the ceiling. 
*Slowly bring hips back to the start position.
*Do one set of 6 reps on the right and left side.

Squnge/OH reach

*Begin with feet two times shoulder width, feet parallel and arms at hip height. 
*As you shift your weight the to the right leg the left leg extends. 
*As hips go back reach forward to shoulder height.
*Do one set of 6 reps on the right and left side.

Lateral squnge/anterior reach

*Position the right foot in front of the left (about heel to toe) 
*Bend the left leg extending the right leg and reach both hands down and out. 
*Try to keep the left heel off the ground.
*Repeat in the opposite direction.

Posterior squnge/anterior reach

*Begin with the left foot at 12 o’clock the right at 4 O’clock. 
*As the right leg bends the left leg extends and arms rotate to knee height on the right side of the body.
*Do not let the left knee or ankle collapse in. 
*Do one set of 6 reps on each side.

Rotate squnge/rotate reach

3D Squnge

*Do two sets of each exercise. 
*Begin with very gentle pushes increasing intensity as the athlete adapts to the exercises. 
*Turn up the videos for coaching points 😀

*Shove your partner forward between the shoulders blades. 
*The athlete lunging needs to be in total control of their lunge.

Partner push/lunge

*Shove your partner into a lateral lunge. 
*Push at the hip and shoulder. 
*The athlete lunging needs to make sure they are in control of their lunge at all times.

Partner push lunge/lateral

Reactive lunges

*Jog forward
*Transition into a straight leg shuffle, turn 180 degrees transitioning into a shuffle in the opposite direction.
*Finish in a jog

Jog/shuffle

*Drive the foot across the midline of your body to the opposite side. 
*Keep your shoulders square as your travel forward.

Crossover run

*Traveling to the right drive the right leg in front and behind your body. When you drive the knee in front of the body. 
*Flip half way and finish In the opposite direction.

Carioca/switch

*Jog forward. 
*Spin one time In each direction. 
*Stay in a straight line as you spin.

Jog/spin

Locomotive movement

*Do one set of each exercise.
*Rhythm, timing and coordination ✔️

*Traveling forward drive the knee up and out to about a 45 degree angle.
*Always drive through the front leg.

Distance skip

*Begin by pushing through the right leg sideways and driving the left knee to hip height.
*As the left leg hits the ground use the force created to punch the right leg up to the hip and across the body laterally. 
*Keep the shoulders and torso square over the duration of the movement. *Maintain a fluent rhythm and movement pattern.

Crossover skip

*Travel forward 
*Drive knee up to hip and snap back under the body.  
*As you travel forward perform controlled rotations to the right and left while maintaining knee drive, rhythm and a straight path.

Skip w/spin

Skip combos

*Do one set of 4 pushes form each leg for all three exercises. 
*Force into the ground in all three directions 🧭 is the purpose of these three exercises.

*Perform two touches in the ring followed by an explosive side push to base. 
*Perform on the right and left side.
*Do one set of 4 pushes on each leg.

Ring/lateral push

*Perform three touches on a 45 degree angle followed by a big angle push to base. 
*Perform on the right and left side.
*Do one set of 4 pushes on each leg.

Ring/angle push

*Perform two lateral touches in the ring followed by an explosive quarter turn push to base. 
*Perform on the right and left side.
*Do one set of 4 pushes on each side.

Ring/rotation push

3D Ring push

*With a partner and a ring 6-7 yards or meters apart face each other on the right side of the ring. Be sure to slightly stagger the rings to avoid a collision. 
*Select a leader and a follower. 
*When the leader begins movement the follower reacts. 
*Moving sideways touch with the left and right foot. When the left foot hits outside the ring push off the left foot and burst forward. 
*Switch the leader and follower and perform on the right and left side.

Ring/lateral reaction footwork

*With a partner and a ring 6-7 yards or meters apart face each other on the right side of the ring. 
*Select a leader and a follower. 
*When the leader begins movement the follower reacts. 
*Moving on a 45 degree angle in the ring touch with the left and right foot. When the left foot hits outside the right push off the left foot on a 45 degree angle to the right. 
*Switch the leader and follower and perform on the right and left side.

Ring/ reaction 45

*With a partner and a ring a few yards or meters apart stand side to side on the right side of your ring. 
*Select a leader and a follower. 
*When the leader begins movement the follower reacts. 
*Moving sideways to the left in the ring touch with the left and right foot. As the left foot leaves the ring begin flipping your hips to the right performing a quarter turn. When the left foot hits the ground push off the left leg opening the right hip and turn/sprint. 
*Switch the leader and follower and perform on the right and left side.

Ring/reaction turn and run

Ring/reaction footwork

*Partner providing resistance you are not trying to keep your partner from running. 
*We want light consistent tension. 
*On the towel sprint if the athlete begins to drive their feet way outside the framework of the body provide less resistance.
*Sprint about 5 yards after the towel is released.

*The athlete in action should have explosive 🧨 knee and arm drive and about a 45 degree angle forward body lean.

Towel high knee/sprint

*Grab the towel with your right arm extended. 
*Drive through the right leg and shuffle to the left. 
*When your partner gives the sprint cue release the towel and accelerate.

Towel/shuffle

Towel resisted sprints

*Start with the left leg in front of the right. 
*Position the first hurdle two of your full steps away from your front foot in the start position. The second hurdle three full steps and the third hurdle four full steps. 
*Drive through the left leg and punch the right leg forward exploding out and up with big explosive knee and arm drive. Maintain a low body position and lead with your hip over the hurdle. Don’t reach!
*Do 4 sprints with the right and left leg leading for 15 meters.

Wicket drill

*Begin facing a partner. 
*Pick a leader and a follower 
*Shuffle right and left reacting to the movement of your partner for 3-5 seconds. 
*Stay in a relatively small area (5 yards) to force your partner to change direction frequently. 
*Finish with both the leader and follower turning and running to the left. 
*Switch the leader/follower and the direction you turn and run to finish the drill.

Shuffle react

*Begin sideways with your back to your partner 6-7 yards apart. Have a stagger between you and your partner to avoid a collision. 
*Pick a leader and a follower 
*Shuffle right and left reacting to the movement of your partner for 3-5 seconds. Use your side vision to stay with your partner. 
*Stay in a relatively small area (5 yards) to force your partner to change direction frequently. 
*Finish with both the leader and follower turning and running to the right. 
*Switch the leader/follower and the direction you turn and run to finish the drill.

Shuffle react/turn and run

*Begin facing your partner about 10 yards apart. Have a stagger between you and your partner to avoid a collision. 
*Pick a leader and a follower 
*Sprint and back pedal reacting to the movement of your partner for 3-5 seconds. 
*Stay in a relatively small area (10 yards) to force your partner to change direction frequently. 
*Finish with both the leader and follower sprinting in a straight line. 
*Switch the leader/follower.

Sprint/back pedal sprint

*Begin facing your partner about 10 yards apart. Have a stagger between you and your partner to avoid a collision. 
*Pick a leader and follower 
*Sprint and back pedal reacting to the movement of your partner for 3-5 seconds. 
*Stay in a relatively small area (10 yards) to force your partner to change direction frequently. 
*Finish with both the leader and follower turning and running to the left. 
*Switch the leader/follower.

Sprint/back pedal react turn and run

Partner reaction

Week 2/Day 3

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 3

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