Name: Playbook - Jess Racz - First Step & Sprint Emphasis Workout
Uploaded: 2022-09-16T05:39:39.213Z
Duration: 45 min
Description: First Step & Sprint Emphasis Workout

Big Toe Mobility

Lunge Stretch Big Toe Mobility

Go hand supported as shown in first rep and progress over time to no hands 
8 reps each side

(Hand Supported) Pigeon Lowers

Step Through Big Toe Mobility Drill

Banded First Step to Bench

6 sets each side (12 sprints)
Sprint a total of 5-10 yards or whatever distance you have!

Half Kneeling Sprint

6 on each side, 12 total 
Box height should be low 18-24#

Alternating SL Box Jumps

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 Split Squat

Use band as substitute for cable
Make the letters A-J as big & slow as possible — capital letters only 
Complete on both sides
If easy, add letters or increase the weight!

Cable ABCs

Strength Block

Eyes closed, balance on one leg
:30 sec each leg

Eyes Closed Proprioception Level #1

First Step & Sprint Emphasis Workout

Armando

Plyo Play + Post Chain Strength with NBA Player

Single Leg Strength + Deceleration + Ankle Strength

Hip Mobility & Flow With NBA Player #2

Vidmantas

Hip Mobility Flow w/ NBA Athlete #3

Hip Mobility & Lateral Change of Direction w/ NBA Athlete

Plyometrics & Full Body Strength with NBA Athlete

Stability + Plyos + Lower Body Strength with NBA Athlete

Hip Mobility & Flow with NBA athlete

Lateral Power, Speed and Strength Day

Deceleration & Explosiveness Day

Still learning how to use the app, but so far so good.

Raphael

Low Intensity, High Volume Strength Day

Injury Reduction, Correctives, Movement & Strength Day

Mobility & Hip Strength Work

Hip Health, Glute & Adductor Strength

Lateral Reactive Strength & Adductor Day

It's great, this is helpful for me.
Especially for the warmup, when I training everytime my knee was pain, but did the everything on list made my performance better.

First Step & Sprint Emphasis Workout

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