Name: Playbook - 3D Athlete - Week 4/Day 2
Uploaded: 2021-01-18T11:44:23.153Z
Duration: 60 min
Description: Week 4/Day 2

*Today you will need a partner and a speed ladder! Let’s work 💯

*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 exercises in both directions. 
*These are not end range lunges! 
*Take your time and really get in and out of the movements. 
*All lunges and reaches should be smooth,coordinated, and controlled.

*As you step forward reach your arms up and back above your head. 
*The lunge and the reach should happen simultaneously and be smooth and coordinated.

Forward lunge/OH reach

*Lunge sideways to the left bending the left leg and extending the right. 
*Drive both arms sideways to the right. 
*Keep both feet straight! You should be able to draw a straight line between the right and left leg.

Lateral lunge/lateral reach

*Step with the right leg forward in front of the left. 
*Reach with the left laterally to the right as you step. 
*Keep both feet straight

OSL lunge/opposite side reach

*With the left foot facing forward open the right leg out and back to a 90 degree angle and bend your knee. Keep the left leg straight and don’t let the ankle or knee fall in. 
*Your arms should be extended out at shoulder height and rotate with your torso as you lunge.

Rotation lunge/rotate reach

3D Lunge Matrix

*Do two sets of each exercise alternating the leader and follower.
*Turn up the sound on the videos to hear coaching points.

*Begin in a recoil with both arms above your head. 
*When your partner snaps down to a base position you follow.

Snap down stick/partner

*Begin in a recoil with both arms extended above your head. 
*When your partner snaps down to a base position you follow.
*Start facing your partner and rotate 90 degrees when you stick.
*Do one set in each direction alternating the leader and follower.

Partner rotate snap down stick.

Partner snap down stick

*Do one set of each variation as the leader and follower.
*Transition from alternating, jumping jack and hugging yourself. 
*Leader there is no particular order you need to follow. however you would like! 
*Be sure to maintain your lower body movement pattern as you shift in and out of the various arm movements.

*Alternate your feet in place and alternate between jumping jack arms, hugging yourself and alternating arms.

Jumping jacks/alternate feet

*Alternate your feet from wide to narrow and transition between jumping jack arms, hugging yourself and alternating arms.

Jumping jack/feet in and out

Partner jumping jacks

*Do two rounds of each movement for about 20 yards. 
*Start slow and pick up speed as you get more comfortable with the exercises!

*Jog with a partner playing catch. 
*Use the hand closest to your partner to catch the ball.

Tennis ball toss/jog

*Shuffle playing catch with a tennis ball.

Shuffle/tennis ball toss

*Jog forward and spin catching the ball as soon as you are coming out of rotation. 
*Alternate with your partner

Jog/tennis ball toss spin

Locomotive partner ball toss

*Do 1 to 2 sets of each movement based on execution. If you perform the movement at a high level move on. If more reps are required hit a second set.

*Leading with the right leg perform high knees in each box. 
*Repeat in the opposite direction.

Ladder/high knees

*Traveling forward drive the right foot in and out of the ladder. 
*The left leg should should only move forward.

Ladder/jab step

*Explode into the box leading with the right leg followed by a short stick.
*Stick with the left arm forward and right arm back traveling sideways to the right.

Ladder/angle jab

*Perform two touches in the ladder followed by a short stick on the leg outside the ladder hole.

Ladder/ 2 in 1 out stick

*Explode over the ladder pushing from the outside leg.
*Smooth efficient movement and rhythm are key 🔑

Ladder/lateral push

*Leading with the outside leg explode over the ladder. Punch the right leg over the ladder to the left and left leg over the ladder to the right. 
*Explosive knee drive is key 🔑 
*Keep the hips and shoulders square as you crossover and finish each step with a great base position.

Ladder/cross step

*Open the right hip to the left and left hip to the right stepping over the ladder. 
*Keep your shoulders as square as possible as you travel forward. 
*Smooth efficient movement is key. 
*Its all in the hips 💯

Ladder/open hips

Ladder/Foundational footwork 🦶

*Coordination and 3D acceleration 🔥
Do one or two reps of each drill based on your ability to execute!

*Start by traveling forward driving the right foot inside and outside the ladder
*At the last ladder hole Perform two touches in the ladder. 
*As soon as the right foot hits outside the ladder burst straight line.

Ladder jab acceleration

*Traveling sideways perform two touches in each box. 
*When the left foot hits inside the last box sprint.

Ladder/lateral high knee sprint

*Do two touches in each ladder hole followed by a short pause on the leg outside the ladder. 
*When you get to the last ladder hole touch with the left leg then turn and run exploding from the right leg. 
*Keep your shoulder square until you drive from the right leg and sprint.

Ladder/turn and run

*Start on the left side of the ladder with a great base position.
*Drive the left leg across the body to the right, followed by driving the right leg to the left.
*Finish by punching the left knee to across the body to the right and sprinting.

Ladder cross step acceleration

*With the shoulders square open the left hip to the right traveling forward. 
*Open the right hip turning your whole body 180 degrees facing the opposite direction. 
*Touch with the left and right leg inside the ladder and explode 🧨 off the left leg into a forward sprint!

Ladder/open hip acceleration

Ladder acceleration

*If your looking for an elite challenge give these transfer variations a shot 👍
*They require a ton of body control and coordination. 
*If you feel confident in the other ladder drills feel free to move forward to these. No sense in wasting time with movements you already have on lockdown 🔒 
*Challenge drives change 💯 You got this!!

*Leap on a 45 degree angle from the left to right leg.
*Leap on another 45 degree angle from the right leg to the left. 
*Perform two lateral touches in the box. When the right foot hits outside the ladder sprint forward.

Ladder/transfer accel

*Traveling sideways on a 45 degree angle leap from the right leg to the left. 
*You should touch in box 2 and 4.
*In box 4 touch the left foot inside the box punch the right leg over the box and turn/sprint.

Ladder/angle transfer leap

*Begin on the left foot and perform two touches in box one and perform a short pause outside the box on the right leg.
*Touch inside box three with the left leg and rotate 180 degrees to the left landing on the right leg. 
*Perform a short pause on the right leg then do two lateral touches in box 4 and turn/run to the left.

Ladder/rotation transfer

Ladder transfer acceleration

*Do two reps of each movement starting to the right and left side. 
*If you are interested in more coaching points on this drill contact us. We are happy to help! The cross step is the game changer 💯
*Solid technique can really shave 🪒 time.
*Time  🕰 yourself running the full shuttle each week

*In a lateral position sprint five yards to the right. 
*Do not turn your hips all the way as your move to the line. You should open to about a 45 degree angle before performing a hip turn and sticking your base. 
*Repeat in the opposite direction.

Shuttle run/stick

*Turn and run 5 yards followed by turning and running 10 yards and finishing through your start position.

Shuttle run

*With a partner do one rep as the leader and one as the follower! 
*No partner no problem, rock out the drills solo 👍
*Compete!!!

*Start in push up position with your partner to the side.
*When the leader takes off into a sprint the other athlete follows. The drill should be a total of about 15 yards. React and attack 💯

Reactive push up position acceleration

*Start in a half kneeling position next to your partner with the right leg up and left knee on the ground. Be sure to get in good body positioning with a forward lean and left arm forward. 
*When the leader explodes through the right leg to a sprint the other athlete follows trying to catch the leader. The drill should be a total of about 15 yards. React and attack 💯

Reactive half kneel linear acceleration

*Start in a half kneeling position facing your partner with the outside leg up and inside knee on the ground. Be sure to get in good body positioning with a forward lean and left arm forward.  And in this case a slight lateral lean in the direction of the finish.
*When the leader explodes through the up leg to a sprint the other athlete follows trying to catch the leader. The drill should be a total of about 15 yards. React and attack 💯

Reactive half kneeling lateral acceleration

*Start in a bear crawl position on all 4s with both knees under the hips, flat back and strong core.
*Slowly travel forward with your partner. When the leader takes off into a sprint the other athlete follows. The drill should be a total of about 15 yards. React and attack 💯

Reactive bear crawl acceleration

*Start on your back next to your partner with the knees up and bent. 
*When your partner rolls to their stomach and sprints you follow in the same direction. The drill should be a total of about 15 yards. React and attack 💯

Reactive rolling acceleration

Reactive 👀 acceleration

Week 4/Day 2

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 2

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