Name: Playbook - Jess Racz - Improve your blow bys by being fast off a curved angle
Uploaded: 2022-10-07T03:29:12.505Z
Duration: 45 min
Description: Improve your blow bys by being fast off a curved angle

Wall Hip Openers

Frog Hops

Turning each side = 1 rep 
Complete 4 reps on each leg

Wall Hip Airplanes

Half Kneeling Wall T Spine Circles

Side lunge + t spine lunge = 1 rep 
Complete 5 reps on each side

Side Lunge to Lunge Stretch

Mobility Circuit

Mini Band Lateral Steps

Mini Band Drop Steps

Mini Band Step Backs

5 rapid circles clockwise / counter wise 
If you don’t have a medicine ball, use a basketball

Mini Band Split Stance Rapid Circles

Activation

Walking Crossover Steps

Attach two resistance bands together
You can use a bench, chair or plyo box 

6 reps on each side
Pause at each position

Band First Step Knee Drives

6 reps on each side
You can substitute plyo box for bench, step, stacked bumper plates or don’t have to use anything at all & just land in that same diagonal angle

Rotational SLDL Decel

Attach two bands together to a squat rack of cable machine, hit a reverse lunge with tension still on the band & step through on a plyometric box, bench, or stacked bumper plates 
6 reps on each side

Band Reverse Lunge Step Throughs

12 reps on each side
Start bodyweight & if easy, add weight to your working hip

(Weighted) Hamstring Bridges

Walk for 30 seconds on the tops of your toes 
Hold DBs by your side if bodyweight is easy

Ankle Stiffness Walks

Improve your blow bys by being fast off a curved angle

Armando

First Step Explosiveness For Guards

Explosiveness in the Split Stance

First Step: Improve your drives by strengthening your core

Improve your drive by’s to the basket

First step work for guards & point guards!

First Step Acceleration

First Step + Deceleration — Missing Key!!

Stop on a dime & build an elite first step

First Step Power On Offense & Defense - Own Yo Shapes!

First Step & Sprinting

First Step Quickness & Explosiveness - Coordination Emphasis

First Step Movement Footwork & Coordination

Just Two Bands & A Bumper Plate - Multi-Direction Power

First Step Quickness & React-ability

Reactive Strength Workout #3

Reactive Strength - Become More Explosive

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Improve your blow bys by being fast off a curved angle

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