Name: Playbook - Jalen Williams - W2/D1 Week2 Day1: Force Absorption & Bilateral Strength
Uploaded: 2023-04-18T21:12:56.373Z
Duration: 75 min
Description: W2/D1 Week2 Day1: Force Absorption & Bilateral Strength

great low level extensive plyos to warm the body and build needed tendon stiffness in foot/ankle over long periods of time.

- Jump rope with the rope passing under your feet once each jump

Jump rope (2feet)

skip rope (1foot)

lateral line hops (2 feet)

lateral line hops (1foot)

forward line hops (2feet)

forward line hops (1foot)

level 1 plyo warmups

*INCREASE HEIGHT 6inches

1ST SET RIGHT LEFT FOOTWORK 
2ND SET LEFT RIGHT FOOTWORK

depth drop stick (2feet)

depth drop and stick (1foot)

lateral skater hops (speed)

lateral skater jumps (distance)

BB SQUAT

BB RDL

dominate bodyweight before progressing to weight 3 sets of 7 EACH LEG

*added set

single leg eccentric squat

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

*added set

Bodyweight dips

one of the best lower body exercises as well as cardio. works entire lower body from the arches of feet to glutes and core. 

progress up to 80% bodyweight but be sure to handle lower weight before progressing to higher weight always. be smart

first set can be a slow methodical push to prepare body for the resistance but sets after can be aggressive and explosive to train acceleration and 1 leg jumping

sled push/pull

W2/D1 Week2 Day1: Force Absorption & Bilateral Strength

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W4/D1 Week4 Day1: Force Absorption & Bilateral Strength

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W2/D1 Week2 Day1: Force Absorption & Bilateral Strength

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