Name: Playbook - Jess Racz - Deceleration Training - Stop On A Dime
Uploaded: 2022-10-07T03:29:12.478Z
Duration: 30 min
Description: Deceleration Training - Stop On A Dime

Improve your deceleration 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

Feet a few inches apart, sit in a quarter squat, & keep your chest up. Should only feel a burn in the quads.

Spanish Squat Hold

5 reps each side, stick at the end for 2 seconds. If you don’t have a band, have a partner push you or go bodyweight!

1-2 Step Deceleration

5 reps on each side, if you don’t have a band, go without or have a partner push you lightly

Banded Rotational Deceleration

If you don’t have a partner, just go without it! 
20 seconds each leg

Partner Push Rapid Deceleration

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 Training - Stop On A Dime

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 Training - Stop On A Dime

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