Name: Playbook - Jess Racz - First Step Movement Footwork & Coordination
Uploaded: 2022-10-07T03:29:12.547Z
Duration: 35 min
Description: First Step Movement Footwork & Coordination

Improve your footwork and first step on the court 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

10 reps each side. Complete all 10 on 1 leg then do 10 on the other

Forward Reach Backs On the Move

Turn on your ankle to the side 
6 reps each side / 12 total

Forward Reach Backs With Ankle Turn

Alternate legs each time 10 total reps (5 each side)

Forward Alternating Reach Backs on the move

Hold a basketball or 6-10# medicine ball 
12 reps total / 6 on each leg

Medicine Ball Continuous Euros

Complete 6 reps on each side either all on the same side then move to the other leg or alternating

Trigger Steps on the move

Complete 6 on each side either all on the same side then move to the other side or alternating

Trigger Steps with Ankle Turn on the move

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

Can use bumper plate as a substitute for dumbbells, go to a height your comfortable with, & use support to hold onto if balance is a limiter 

8 reps each side

Skater Squat Counterbalance

Complete # of reps shown on each side
Internally rotate the back leg, but dropping the knee towards the ground & pivoting the foot

First Step Movement Footwork & Coordination

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