Name: Playbook - Jess Racz - Improve your first step on defense
Uploaded: 2022-10-07T03:29:12.648Z
Duration: 25 min
Description: Improve your first step on defense

Improve your defense with this workout! Defense keeps you in the game and not on the bench!

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

Spring off the floor as fast as possible
Hold 5#-10# weight if needed

Fast Lateral Bounds

Complete 6 reps on each side 

Notice how I flip my feet in the direction I need to go as I begin my crossover step

Crossover Steps

Notice how the outside foot pulls in as I simultaneously cross my inside foot over! This is what needs to happen when you’re in a wide stance 

Complete 6 reps

Wide Stance Crossover Steps

Complete 6 reps each side 
1 rep = two side shuffles

Toe Out Defense Slides

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

Fast Crossover Steps

Improve your first step on defense

At Home Full Body Strength Workout

Improve your agility! No equipment needed!

Lateral Change of Direction Workout - No Equipment Needed

First Step Movement Efficiency

No Equipment Needed: Balance, Decel, Vertical, Strength

ACL Prevention

Bodyweight Core Workout

Loved the session. Doing it again next week.

Improve your first step on defense

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