Name: Playbook - 3D Athlete - Week 4/Day 1
Uploaded: 2021-01-18T11:46:46.869Z
Duration: 60 min
Description: Week 4/Day 1

*Today you will need a partner, agility rings, medicine ball and tennis ball. 
*Get ready for some new movements in the mix this week. 
*Have fun! 
*Prepare to play fast on game day and finish this last week strong 💪

*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

*Start with the left leg forward in a stagger stance.
*Explode off the ground changing up the left and right leg.
*Explode up and out to the wall driving off the right leg. 
*The catch at the wall should be very smooth. You are not trying to run through the wall 😂 
*Perform a single rep change up on the wall and return to the start position. 
*Body positioning is key! You should have close to a 45 degree angle from the hip to shoulder in the start position and against the wall.

Wall drill/change up jump

*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.
*The single leg skip variations are very fun and difficult to perform at a high level. Crush them 👊

*Begin skipping forward 
*Transition between skipping forward, lateral, backwards and lateral in the opposite direction. 
*Have a partner cue the switch or transition every 4-5 yards.

Around the world 🌎 skip

*Drive the right leg up as your travel sideways to the right.
*Cross the left leg in front of the right with square shoulders. 
*Drive then right knee back up then open the left hip and rotate 90 degrees to the left as you continue to travel sideways.
*This movement will take some practice. Rhythm and explosive knee and arm drive are key for high level execution!

Carioca Skip

*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

3D Skip

*One set of each variation gets the job done ✅

*Perform 2-3 recoil hops on each leg followed by a one rep switch.

Recoil high knee switch

*Perform 2-3 recoil hops on each leg followed by a 3 rep switch

Recoil high knee/3 rep switch

*Starting with the right leg at the hip and left arm forward alternate the left and right leg and left and right arm for two reps. 
*Second Perform two three tempo change up reps beginning with the right leg up and left arm forward. Alternate the legs and arms three times followed by a short stabilization traveling forward.
*Finish with a high knee run alternating the arms and legs with no pause for 5 yards. 
*Keep a strong stable torso, on the change up reps be sure to stabilize the forward movement and knee and arm drive. We are looking for smooth efficient transitions between the different tempos.

High knee build up

High knees

*Do two sets of each leap/change up variation.

*Start on the right leg leaping to the left. 
*Explode back to the right leg performing a double rep change up finishing with the left leg at hip height.

Leap/change up

*Start with the left leg in front of the right. Jump as high as possible off the left leg replacing with the right.
*Explode up off the right leg driving the left knee to hip height at a 90 degree angle. 
*Perform one explosive change up rep finishing with the right knee at hip height at a 90 degree angle.

Change up jump/high knee change up

*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

*Begin with the right leg forward. 
*Push through the right leg rotating 90 degrees to the left. 
*Load the left hip and push back sideways to the right. 
*Load the right hip and turn/run to the left.

Transfer leap rotate/lateral

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.

*Do two touches inside the ring moving sideways to the left stick a base position on the outside of the ring. 
*When the ball drops perform two touches inside the ring traveling to the left.
*Plant off the right leg and charge the ball.

Tennis ball drop/lateral switch

*Do two touches inside the ring moving sideways to the right  stick a base position on the outside of the ring. 
*When the ball drops perform two touches inside the ring traveling to the left.
*Plant off the right leg turn/run and charge the ball.

Tennis ball drop/lateral switch turn and run

*Perform two touches inside the ring rotating to the right. 
*Stick a base position facing your partner
*When your partner drops the ball perform two touches inside the ring traveling to the right. When the right foot hits outside the ring plant and break at a 45 degree angle.

Tennis ball drop/rotate 45 degree angle break

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

*Perform two touches in the ring rotating to the right. 
*Then perform two touches in the ring tracing to the right driving from the left leg into a sprint.
*Breakdown at the second ring and perform two touches traveling to the left. When the right foot hits inside the ring turn and run.

Ring accel/rotate flip

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

*Perform 2-3 shuffle to the left. 
*Push through the right hip and arm throwing the ball at a wall rotating 180 degrees to the left. 
*Turn and sprint back in the direction of your start position.

Med ball/shuffle turn and run

*Start with the right leg in front of the left with the ball loaded at hip height over the right thigh. 
*Explode through the right leg and drive the ball forward at a wall. 
*Chose the ball then after a 4-5 yards flip your hips and turn/sprint in the opposite direction!

Med ball/crouch start 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 4/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 4/Day 1

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