Name: Playbook - Jess Racz - Deceleration & Explosiveness Day
Uploaded: 2022-09-16T05:39:39.273Z
Duration: 60 min
Description: Deceleration & Explosiveness Day

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

10 reps each side. Complete all 10 on 1 leg then do 10 on the other

Forward Reach Backs On the Move

Alternate legs each time 10 total reps (5 each side)

Forward Alternating Reach Backs on the move

Turn on your ankle to the side 
6 reps each side / 12 total

Forward Reach Backs With Ankle Turn

Hold a basketball or 6-10# medicine ball 
12 reps total / 6 on each leg

Medicine Ball Continuous Euros

Tie two bands together, if you don’t have bands two options: 
1. Have a partner push you 
2. Go without the bands & complete the same motion 
5 each side

Banded 1-2 Deceleration with Pop Back

If you don’t have bands, go without & complete the same motion 
5 reps each side

Banded Rotational Deceleration with Pop Back

Hold 5-20# depending on strength level 
8 reps on each leg

Front foot elevated weighted jumps

Bodyweight Step Jumps

Explosiveness Superset

If you don’t have access to a barbell use dumbbells 
6 reps each side

Front Rack Barbell Reverse Lunges

use band as substitute for cable
12 reps each side

Half Kneeling Lat Pull Down

8 on each side 
Make sure bicep is in line with ear on the press

Half Kn DB Press

Strength Tri Set

If you can’t make this set up, go bodyweight or add weights to your hips (hold a barbell, bumper plate, etc 
5 reps on each side alternating with a 5 second pause at the top

Banded Glute Bridge March Isos

Deceleration & Explosiveness Day

Armando

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It's great, this is helpful for me.
Especially for the warmup, when I training everytime my knee was pain, but did the everything on list made my performance better.

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