Name: Playbook - Jess Racz - Build Your Two Foot Bounce
Uploaded: 2022-10-07T03:29:12.798Z
Duration: 41 min
Description: Build Your Two Foot Bounce

Hit this workout to improve your bounce off two feet aka penultimate step

Half Kneeling Quad Rockers

Ankle Circles

Lunge T Spine Opener

Adductor Rock Backs

Squat Flow

Forward Skips with arm swings

Go for about :20 seconds or full Court & back

Backward Skips with Arm Swings

Go the distance of a full basketball court using the space you have or about :20 sec

Forward Facing Under Carioca

Straight Leg Skips

Vertical Jump Warm Up

Move backwards back & forth with the space you have for the time shown

Rotational Hops on the move

Keep weight relatively light. Get out of the bottom position as quickly as possible

Reactive MB Toss

Vertical Jump Warm Up Part 2

If you don’t have access to bands, you can go without them! 
3 reps on each side

Banded Penultimate Step

If you don’t have hurdles, you can go without or use cones 
One time through 3 reps on each side

3 Hurdle Penultimate Drill

2-Bounce Superset #1

Rest 30 seconds between each move, 90 seconds between each set

Weighted Pogo Hops

Max Pogo Hops

If you don’t have access to bands for this set up, complete 8 vertical jumps or 4 box jumps

Banded Assisted Jumps

2-Bounce Tri-Set

Build Your Two Foot Bounce

Lower Body Power Development: Single Leg #2

Vertical Jump Workout (Limited Equipment Needed)

It was phenomenal. Always love challenging myself athletically?

Alijah Arnold

Get Bouncy! 🐰

Armando

Got Bounce Part 2! Vertical jump workout!

Improve Your Single Leg Bounce!

Reactive Strength - Get Explosive Part 2

Full body warm up & full body workout felt really good 👍 elastic explosive power and strong

Vidmantas

Explosiveness + Full Body Strength

Speed & Bounce Workout!

Vertical Jump and Step Back Explosiveness + Strength

It's great. I have a complete training plan since I use it.

Build Your Two Foot Bounce

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