Name: Playbook - Jess Racz - First Step Quickness & Explosiveness - Coordination Emphasis
Uploaded: 2022-10-07T03:29:12.537Z
Duration: 40 min
Description: First Step Quickness & Explosiveness - Coordination Emphasis

Build your first step quickness & explosiveness on offense and defense when driving to the basket or creating separation from your defender or playing lock down defense on the person in front of you

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

Focus on getting the rhythm down first, then work on speed

Diagonal Jabs to Crossover Jabs

Fast Crossover Steps on the move

Crossover Steps

1 rep = 2 side shuffles
Complete 6 reps each direction

Side Shuffle with Toe Out

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

Movement Series

Complete 6 reps on each side
Don’t need to have band if you don’t have one

Banded First Step Drill

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

First Step Superset #1

3 reps each side 
Sprint a total of 5-10 yards or whatever distance you have!

Half Kneeling Sprint

Keep cable weight light 
“Don’t get cut in quick sand” 
Use band or go BW as substitute for cable
8 reps each side

Cable Lateral Jabs

First Step Superset #2

Go for :10 sec each side or the length of a full Court using the space you have

First Step Quickness & Explosiveness - Coordination Emphasis

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