Name: Playbook - Jess Racz - Deceleration + Vertical Jump + Strength
Uploaded: 2022-10-07T03:29:12.761Z
Duration: 45 min
Description: Deceleration + Vertical Jump + Strength

Workout with my two collegiate hoopers today!!

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

Deceleration Superset

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

Explosiveness Superset #1

Max Pogo Hops

Dead Medball Overhead Toss

Explosiveness Superset #2

Split Stance Leg Press Drill

L hand bench, R hand bench, both hands bench = 1 rep

3 Way Bench Press

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

Cable Adductions

Strength Block #1

DB Bent Over Row

If you don’t have this band set up, you can hold a weight on the working leg 

8 reps each side

Banded Heavy Single Leg Glute Bridges

Strength Block #2

Deceleration + Vertical Jump + Strength

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

Deceleration + Vertical Jump + Strength

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