Name: Playbook - AJ Hotchkins - Week 1/2/3: Day 2
Uploaded: 2023-08-11T16:43:52.774Z
Duration: 45 min
Description: Week 1/2/3: Day 2

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

Izaac Rodriguez

FAST twitch muscle fibers:

These workouts are all about recruiting fast twitch muscle fibers and our response time off of the ground response time! 

We will perform our dynamic warmup - a short plyometric / fast twitch muscle warmup to get our muscles ready to fire and work into our plyometric series. 

Let’s focus - work with intent / purpose and get the most out of today’s training session.

Sprint specific dynamic warmup:

Complete this full warmup to maximize your sprint work and avoid injury - the warmup should be just as long as the workout - take your time.

As we continue to get faster, we must take care of our body and warmup properly!

Step over the hurdle with a single leg / then replace with your other leg!

Focus on keeping the toe dorsiflexed and your knee drive. 

Drive knee up and leg over hurdle - back leg swings around (with open hip)

Maintain proper sprinting technique

Single leg hurdle step overs

Single leg hurdle step over:

Knee drive - toe dorsiflexed - maintain proper sprint mechanics and step over the hurdle (bounce)

Explosive - quick response - springy

Single leg hurdle step overs - quick response

Step over the hurdle, use force created through your hips to bring your back leg all the way over the next hurdle.

Focus on keeping the toe dorsiflexed and your knee drive. BIG force through hips, bounce through the hurdles!

Double leg hurdle step overs

Lateral single leg hurdles

Moving laterally:

Keep leg straight - use hip flexor to lift leg over the top of the hurdle - drive leg back down into the ground (controlled aggression) and continue to move laterally!

Working sprint mechanics!

Lateral hurdle marches

Step over the hurdle with a single leg / once back leg comes through step under hurdle and sit into a squat position.

Focus on keeping the toe dorsiflexed on step over and CHALLENGE yourself on a low squat underneath the hurdle!

Single leg hurdle step over to depth squat

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

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

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 - 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)

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)

- 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

Skipping hip circles

Shin over shin:

Practicing great sprinting mechanics - tall posture + hips in:

Dribble ankle over ankle - Respond as fast as possible off the ground - put force into the ground & keep legs as close as possible (waste no energy) practice great technique!

Ankle Dribbles

Ankle over ankle:

Practicing great sprinting mechanics - tall posture + hips in:

Dribble ankle over ankle - Respond as fast as possible off the ground - put force into the ground & keep legs as close as possible (waste no energy) practice great technique!

Shin Dribbles

Ankle over ankle:

Practicing great sprinting mechanics - tall posture + hips in:

Dribble knee over knee - Respond as fast as possible off the ground - put force into the ground & keep legs as close as possible (waste no energy) practice great technique!

Knee Dribbles

Find a wall: 

Swing leg forwards and backwards for height! Ease your way into this movement!

Leg swings (Linear)

Find a wall: 

Swing leg forwards and backwards for height! Ease your way into this movement!

Keep your hips towards the wall and try not to open on swings!

Leg Swings (Lateral)

Sprint Warmup

Preparing our fast twitch muscle fibers for a plyometric / Jump specific workout (OR) a burnout after a workout!

- Standing on a single leg / use a line or a cone to jump laterally / 15 seconds each foot.

Single Leg Lateral Line Hops

- Balancing on a single leg / Jump over a line or a cone both forward and backwards for 15 seconds each foot.

Single Leg Forward + Backward Line Hop

- Balancing on a single leg / Set up a box with your cones or lines.
- Jump around the entire box / both directions for 15 seconds each leg.

Single Leg Box Skips

- Standing on a double legs / use a line or a cone to jump laterally / 15 seconds total

Double Leg Lateral Hops

- Standing on a double leg / use a line or a cone to jump forwards + backwards / 15 seconds total

Double Leg Forward + Backwards Hops

- Starting on both feet / Set up a box with your cones or lines.
- Jump around the entire box / both directions for 15 seconds each direction

Double Leg Box Hops

A1: Plyometric Warmup

With a slight knee bend - majority calves / ankles 

Perform pogos - quick response - jumping as high as you can with slight knee bend!

B1: Vertimax Pogo’s

- Raise arms into the air (preparing for vertical leap)
- snap arms down to loaded position - feet bounce onto the ground 
- explode into max effort vertical leap 
- Reset + repeat

B2: Vertimax double response vertical jumps

For more resistance spread the DBs attached to the bands out.

Quick response max effort vertical leaps. Slight hinge at the hip / slight knee bend

B3: Vertimax vertical jumps

With bands tied around your torso: 

Find a 12-18 inch box to drop from / drop down (switch lead drop legs) and land in a loaded position ready to explode vertically - jump as high as possible once you make contact with the ground! 

Superset with Bulgarian split jumps (vertimax)

B4: Vertimax descending Box jump

- From a 12-20 inch box (lower the better)
- Drop off of the box + land in loaded positions / hands to the side - ready to explode into a vertical jump
- explode into a vertical jump (as high as possible) 
- focus on landing exactly where you jumped from
- BODY CONTROL

2 each side (with each foot leading)

B5: Vertimax depth box drops

Sit in a depth squat (as I’m doing right now uploading to the app) and be playful - rock back and fourth - straighten legs - lift arms + rotate torso! Etc. explore your body!

C1: Depth squat (Playful)

Week 1/2/3: Day 2

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.

Week 1/2/3: Day 2

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