Name: Playbook - Jess Racz - Deceleration + Reactive Strength
Uploaded: 2022-10-07T03:29:12.691Z
Duration: 35 min
Description: Deceleration + Reactive Strength

Improve your deceleration & reactive strength (being quick off the ground and stopping on a dime)
All you need for the deceleration exercises is one band or two bands tie together & a bumper plate. If you don’t have a bumper plate, all good! Just go without :)

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 each side 
Notice the short distance between both feet — don’t lunge out, keep the distance short & pretend the floor is hot lava

Banded Momentum Deceleration

8 on each side 
Pretend the floor is hot lava

Banded Lateral Momentum Decelerations

Banded Bumper Plate Single Leg Decel

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

Release the band as quickly as possible while simultaneously rapidly dropping into a SLDL. Pause at the bottom 
6 reps on each side

Banded Rapid SLDL

Complete # of reps shown on each side
Internally rotate the back leg, but dropping the knee towards the ground & pivoting the foot

Cable/Band Diagonal Jabs

Deceleration + Reactive Strength

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 🔥🔥🔥

Deceleration + Reactive Strength

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