Name: Playbook - Jess Racz - Change of Direction Speed & Power
Uploaded: 2022-10-07T03:29:12.715Z
Duration: 45 min
Description: Change of Direction Speed & Power

Adductor Leg Swings

Leg Swings

Adductor Rock Backs

90/90 with reach

90/90 with reach back

Downward Dog to Pigeon

Go hand supported as shown in first rep and progress over time to no hands 
8 reps each side

(Hand Supported) Pigeon Lowers

Squat Flow

Forward Skips with arm swings

Complete Carioca for 1 minute. Go back & forth with the space you have. If you feel pain more than an 3 out of 10, skip.

Extensive Carioca

Go for about :20 seconds or full Court & back

Backward Skips with Arm Swings

Go Half Court distance with the space you have. Can also do this in place.

Straight Leg Skips

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

Forward Facing Under Carioca

Go for :20 sec / the distance of a full basketball court using the space you have

Backward Crossover Steps

Dynamic Warm Up 2

8 on each side
Get out of the bottom position as quickly as possible, pause at the top

Change of Direction Low Drops

8 total 4 on each side 
You can grab one or two resistance bands if you don’t have this long band

Band Assisted Alternating Split Jumps

3 reps each side 
Sprint a total of 5-10 yards or whatever distance you have!

Half Kneeling Sprint

Change of Direction Series

Landmine Side Lunge

Low Lunge DB Press

Strength Block #1

Cable Hip Flexor Drive

Chest Supported Rows

12 each side 
Start on the heel and as you bridge up, transfer to the toes

Wall Single Leg Glute Bridges

Strength Block #2

Change of Direction Speed & Power

Hip Health & Change of Direction

Bishop

Hezam

Improve Your Lateral Speed & Strength

Day 2 feel burn all over my lower body. Especially my glutes and thigh 🔥🔥🔥

Change of Direction Speed & Power

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