Name: Playbook - Jess Racz - First Step Quickness & React-ability
Uploaded: 2022-10-07T03:29:12.593Z
Duration: 40 min
Description: First Step Quickness & React-ability

If you’re looking to improve your first step on offense & defense this is for you!

Hit a dynamic warm up before this workout!

Rest 30 seconds or more between exercises

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

Forward Reach Backs On the Move

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

Forward Alternating Reach Backs on the move

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

Forward Reach Backs With Ankle Turn

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

1 rep = 2 side shuffles
Complete 6 reps each direction

Side Shuffle with Toe Out

Crossover Steps

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

Fast Crossover Steps

First Step Movement Prep

Banded First Step to Bench

Go as fast as possible!! 
Bumper plates only 12 inches apart to start. As you improve at this drill, you can add more distance between the bumper plates

Double Leg Bumper Plate Hop Drill

10 yards max sprint 
3 reps each leg 
3 sets

Split Stance MB Sprint

If you don’t have this type of space, just substitute for a full out sprint for about 20 yards or back & forth with what you got! All that matters is that it’s all out! 

6 total sprints with 60 seconds of rest between

First Step Quickness & React-ability

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