Name: Playbook - Brad Becca - Speed | Agility | Reaction
Uploaded: 2021-05-11T18:35:45.137Z
Duration: 45 min
Description: Speed | Agility | Reaction

katie

Carl Steen

Only 45 mins but killer, unique 💪💪🔥🔥

Angeleen

‼️This workout is NEXT LEVEL and unlike anything you’ve ever experienced! This workout will help...

👉🏽Improve change of direction
👉🏽Improve speed & agility
👉🏽Improve hand-eye coordination, hand speed, & reaction time
👉🏽Improve overall athleticism

Equipment Needed
-Cones
-Tennis Ball

🎯Tag me in your videos

Begin in an athletic stance & maintain 90° angles at the knees. Keep chest high, toes pointed straight ahead & knees from buckling inward. Focus on short steps.

Lateral Walk

-Begin in a standing position & Lunge laterally on one leg
-While in the lunge position sway to the other side & then back
-Point your toe towards the sky
-Sway back to the other side & point the toe towards the sky

Lateral Lunge-Cossack

Begin the stretch by pulling your knee up towards your chest. Lunge forward & place both hands flat on the ground on the inside of your leg. Rotate your torso, extend one arm & point it towards the sky. Then repeat using the other arm. End the drill by performing 3 leg hamstring pumps. Perform on each leg.

World’s Greatest Stretch

-Begin in a high plank position & lower your body slowly
-Once at the bottom, straighten your arms & stretch your core
-While keeping your arms straight, look side to side & then push up into a downward dog position focusing on driving the heels to the ground

Cobra-Side Look-Downward Dog

Position yourself on the ground with your knees at 90° angles. While keeping 1 hand flat on the ground dynamically stretch forward with the opposite arm for 3 reps in front of following areas (knee, shin, foot). Repeat on the other leg.

90/90 Reach

Create big circles in a backwards motion using your arms. Perform slow & controlled reps.

Big Arm Circles—Backward

Create big circles in a forward motion using your arms. Perform slow & controlled reps.

Big Arm Circles—Forward

Mobility Circuit 1

-Select two balls for this drill
-Stand in an athletic stance with one ball in each hand
-Drop the balls 
-Rapidly cross your hands & catch the balls 
-Each time you catch both balls = 1 rep

Reaction Cross Catch

-Select 1 ball for this drill
-Begin in an athletic stance with your arm extended laterally & ball in hand
-Drop the ball
-React & perform an explosive lateral shuffle
-Catch the ball using the other hand
-Explode laterally back to starting position
-Perform with both hands & both directions

Lateral Power Shuffle - Drop Catch

-Select 1 ball for this drill
-Begin in a unilateral (single leg) position with the ball 
-Bounce the ball
-Explode laterally, land on 1 foot, & immediately jump back to the starting position
-Catch the ball without letting it bounce
-1 catch = 1 rep
-Repeat on the other leg

Skater Hop - Drop Catch

-Select 1 ball for this drill & use a line as a reference
-Begin performing an in-out footwork sequence, while simultaneously passing the ball from hand to hand around your torso
-Perform the in-out sequence down & back on the line

In-Out 360° Complex

-Place 2 cones 4-5 yards a part
-Begin at one cone & shuffle laterally to the next
-Once you reach the other cone, perform a crossover sprint back to the initial cone
-Repeat
-Perform going both directions

Lateral Shuffle - Crossover Run Cone Drill

-Place 3 cones 1-2 yards away from each other in a straight line
-Begin at one cone & jump off of one leg laterally to the middle cone landing on the opposite leg
-Repeat to the last cone
-Proceed to jump laterally back to the starting cone & then back to the last cone
-All of that👆🏽= 1 Rep
-Repeat

Lateral Bound Cone Complex

-Place 2 cones 4-5 yards away from each other
-Starting at one cone, begin performing a rapid hip flip sequence to the next cone
-Perform a crossover run back to the starting cone & then to the next cone
-Repeat

Rapid Lateral Hip Flip - Crossover Run Cone Drill

-Place 2 cones 4-5 yards away from each other
-Starting at one cone, begin shuffling to the next cone
-Perform a crossover run back to the starting cone & backpedal to the other cone
-Repeat

Shuffle - Crossover Run - Backpedal Cone Drill

Speed | Agility | Reaction

Jenny

Speed Ladder Drills | Agility (COD)

Shawn

Speed | Agility | Plyometrics

Zufar

Speed & Agility Workout

Loved the new variations this time 🔥🔥🔥 after learning the other ones from bodyweight athlete.

Speed | Agility | Reaction

Community

More workouts from Brad Becca