Name: Playbook - Jess Racz - Explosiveness in the Split Stance
Uploaded: 2022-10-07T03:38:05.999Z
Duration: 45 min
Description: Explosiveness in the Split Stance

Armando

Athletes & hoopers need to be explosive in a split stance position as a majority of moves occur at these angles!

Double Leg Speed Drops

Single Leg MB Speed Drops

Split Hop MB Rips

20 total 10 each side
Use a DB if you don’t have a KB

KB Drop Lunge Switches

Movement Prep

Rest at least 20-30 seconds between each move. Move with intent, don’t make this conditioning!

Use bumper plates or blocks if needed to elevate your positioning 
If you don’t have blocks, you don’t need them & can pull from the floor. 
If you don’t have a trap bar you can use DBs 

5 on each side

Kickstand Trap Bar Pulls

Split Stance Rotational Box Jump + Landing

MB Drop Lunge to Step Through Chest Pass

Split Stance Power Series

Front Rack Oscillating Split Squats

Hamstring Bumper Plate Single Leg Hops

Lower Body Accessory Work

Explosiveness in the Split Stance

First Step Explosiveness For Guards

First Step: Improve your drives by strengthening your core

Improve your drive by’s to the basket

First step work for guards & point guards!

First Step Acceleration

First Step + Deceleration — Missing Key!!

Improve your blow bys by being fast off a curved angle

Stop on a dime & build an elite first step

First Step Power On Offense & Defense - Own Yo Shapes!

First Step & Sprinting

First Step Quickness & Explosiveness - Coordination Emphasis

First Step Movement Footwork & Coordination

Just Two Bands & A Bumper Plate - Multi-Direction Power

First Step Quickness & React-ability

Reactive Strength Workout #3

Reactive Strength - Become More Explosive

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Explosiveness in the Split Stance

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