Name: Playbook - Jess Racz - Hip Internal Rotation & Change of Direction
Uploaded: 2022-10-07T03:29:12.716Z
Duration: 30 min
Description: Hip Internal Rotation & Change of Direction

Improve your hip mobility & hip internal rotation for more effective & faster change of direction movements on the court

Hip Cars

Split Stance Rockers

Basketball isn’t necessary if you don’t have one! 
20 total (10 on each side)

Side to Side Groove Set

Hip Internal Rotation Warm Up

Level 1 = drop as fast as you can & pause 
Notice the wide stance & the hip internal rotation of the back foot! 
5 reps on each side

Split Stance Drops Lvl1

Split Jump to Lateral Bound

Lateral Bounds with Basketball

:20 - :30 sec on each side 
If easy, hold weight on hip
For “no equipment workouts” use a chair or couch

Copenhagen Plank

Hip Internal Rotation & Change of Direction

At Home Full Body Strength Workout

Improve your agility! No equipment needed!

Lateral Change of Direction Workout - No Equipment Needed

Improve your first step on defense

First Step Movement Efficiency

No Equipment Needed: Balance, Decel, Vertical, Strength

ACL Prevention

Bodyweight Core Workout

Loved the session. Doing it again next week.

Collins

Bodyweight Lower Body Workout - No Equipment Needed

Ankle Injury Reduction No Equipment Workout

Full Body Bodyweight Workout - Vertical Jump & Strength

Full Body Mobility Pre-Workout, Cool Down or Off Day Flow

Bodyweight Hip Mobility Floor Drills

Change of Direction Gains No Equipment Outdoor Workout

Bodyweight Warm Up

Hip Internal Rotation & Change of Direction

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