Name: Playbook - AJ Hotchkins - TEST DAY
Uploaded: 2023-08-11T16:43:52.937Z
Duration: 30 min
Description: TEST DAY

Test day: 

Warmup with our dynamic warm up (or however you prefer to warmup) and knock out some hip mobility! 

Let’s get after it today: do not be discouraged if you do not test as well / better than you did when initially starting the program! There is a lot more to gain then an inch on your broad / vertical jump! 

- Landing mechanics 
- Change of direction
- Response time off of the ground (etc) 

Appreciate you guys rocking with me - let’s get progressing and getting better!

Dynamic warmup designed to be completed prior to any form of athletic training!

- Increase your body temperature and break a sweat 

- Warm nervous system / muscles up prior to lifting / performing athletic movements

- Warming your brain to body / proprioception / balance up as well! Let’s work💪🏽

- with band tied directly above knees 
- perform a banded lateral match with a slight knee bend 
- step + replace / 6 inch steps (each) 
- complete 20 yards down and back

Banded lateral march

Banded forward / backward March

Gain a rhythm

Perform an a skip forward pushing ground back and away from you 

Coaching point:

Big knee drive, produce force into the ground, Tall posture, Doris flex the toe, quick short and explosive!

A - Skip (Forward)

Gain a rhythm

Perform an a skip forward pushing ground back and away from you - maintain sprinting mechanics here (this will take some work) - push your self through toes in ground to go backwards💪🏽

Coaching point:

Big knee drive, produce force into the ground, Tall posture, Doris flex the toe, quick short and explosive!

A Skip (Backwards)

Gain a rhythm

Perform an a skip forward pushing ground back and away from you - Use your foot opposite of the direction you’re going to PUSH yourself - replace

Coaching point:

Big knee drive, produce force into the ground, Tall posture, Doris flex the toe, quick short and explosive!

20 meters each direction!

A Skips (Lateral)

Skipping hip circles

- similar rhythm / pattern to the A Skip
- draw as big of circle with your knee as possible 
- forwards + backwards 
- warming up our fast twitch muscle fibers 
- 2X 20 yards / both directions

Skipping Hip circles

- Using just your ankle joint / try not to bend at the knee very much 
- perform POGOS (90% effort)
- using just your ankle joint get max explosion vertically + explosion horizontally and explode for 15 yards! 

You should be WARM and ready to go!

Pogos

Jog for 3-5 steps and complete a hamstring March. Leg goes high possible

springy + active warm up! 

Loosen up and bounce around!

Hamstring Marches

Jog for 3-5 steps and complete a hamstring sweep

Dorsiflex the toe / straighten the leg + reach and sweep through / feel stretch sensation in hamstring. 

springy + active warm up! 

Loosen up and bounce around!

Hamstring sweeps

Jog for 3-5 steps and complete a lunge + reach 

Lunge with knee slightly above the ground / reach back as far as you can and open shoulder + your trunk / springy + active warm up! 

Loosen up and bounce around!

Lunge + reach

Jog for 3-5 steps and lunge + open.

Lunge while keeping your back leg straight and bring your inside elbow to the ground, reach up and open your trunk (mobility) / springy + active warm up! 

Loosen up and bounce around!

Lunge + open

Shuffle sideways for 3-5 steps and complete a lateral lunge

Tall posture - Big chest lunge each direction and push into a lateral shuffle / springy + active warm up! 

Loosen up and bounce around!

Lateral lunge

Dynamic Warmup

- lift knee with proper running mechanics (toe dorsiflexed) and step over the hurdle on leg at a time.

- open your hip and step over hurdle moving backwards / back leg follows!

Hurdle step over (forwards + backwards)

Facing one direction:

Step over the hurdle using proper running mechanics (toe dorsiflexed + big knee drive) 

Once on other side of the barbell / perform a step under! Sink hips with tall upright posture and stand up on other side of hurdle (repeat)

Hurdle lateral step over / under

- Using vertical sticks (OR) a vertical jump pad (less accurate) Perform 2X max effort vertical jumps
- If you do not have access to either / Do a max effort box jump / Jump over something that requires maximum effort (Rope) etc.

MAX EFFORT VERTICAL

- Set out a piece of tape / Put toes over the piece of tape / football field with markers works as well
- Stick a landing + stand up and measure your heel line! 
- 2 Reps max

MAX EFFORT BROAD JUMP

TEST DAY

Love a new way of training sektion and learning where I'm stiff and where I'm very flexible. 🦾

Ragna

This is one of the best workouts I ever done and translates right on the field too.

Santino

Week 1/2/3: Day 1

Got my Rogue bands in then killed this workout! Thanks for the recommendation! 🙌🏽

TEST DAY

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