Name: Playbook - Jess Racz - Change of Direction Speed Workout
Uploaded: 2022-10-07T03:29:12.686Z
Duration: 40 min
Description: Change of Direction Speed Workout

Improve your change of direction footwork, speed, and quickness with this workout!

Forward Skips with arm swings

Go for about :20 sec or distance of full Court and back

Standing Side Shuffle with Arm Swing

Go for about :20 seconds or full Court & back

Backward Skips with Arm Swings

Straight Leg Skips

Quad Pull With reach

Crossover Adductor Stretch

Keep legs at 90 degrees the entire time
Number of reps shown = total

Hip Swivels

Pause at the top of each rep for 3 seconds

Glute Bridge with Pause

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

8 on each side 
Can do this without a band if you don’t have one or have a partner push you

Banded CoD Lateral Hop Drill

# of reps shown = total number of reps (not reps each side) 
- example: if it says 10 reps = 5 reps on each side
Pay attention to your angles — look at the positions of your knees, feet, and torso 
- make sure knees aren’t diving in too much 
- make sure feet are relatively straight 
- make sure torso rotation isn’t out of control

Continuous Euro Bounds

Go as fast as possible!! 
Bumper plates only 12 inches apart to start. As you improve at this drill, you can add more distance between the bumper plates

Double Leg Bumper Plate Hop Drill

Go for :10 sec each side or the length of a full Court using the space you have

Fast Crossover Steps

1 under, 1 over, 2 under 2 over, 3 under 3 over 
1 rep = each side

1-2-3 Carioca

Complete # of reps or time on each side 
Go BW if too difficult 
Start light & build 
Only operating within quarter squat to parallel

Oscillating RFESS

Side Lunges

Use band if you don’t have a cable 
12-15 each side

Cable Adductions

Change of Direction Speed Workout

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 Workout

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