Name: Playbook - Jess Racz - Deceleration training for better step backs
Uploaded: 2022-10-07T03:29:12.497Z
Duration: 35 min
Description: Deceleration training for better step backs

If you want better crossovers, under drags, inverted drags, & to protect your knees from all of this, this workout is for you!

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

Set the clock for complete 6-10 on each side

Rapid Decelerations on the move

Challenge yourself with the load as long as proper mechanics are still there 
6 each side

Landmine Drop Lunge

3 sec tempo on the way down. Explode up. Keep heel in line with board. If you don’t have D-blocks as shown, can use bumper plate or step
8 each side

Floating Heel Eccentric Slider Squat

Side Lunges

4 sec eccentric (lowering phase) 
8 each side

Eccentric Hamstring Slider

Can elevate your foot on bumper plate or step 
Put majority of weight in front leg 
Perform 12-20 reps each side

Bent Knee SOLEUS Raises

Deceleration training for better step backs

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 for better step backs

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