Name: Playbook - Jess Racz - Improve your lateral speed & explosiveness
Uploaded: 2022-10-07T03:29:12.314Z
Duration: 35 min
Description: Improve your lateral speed & explosiveness

Day 2 feel burn all over my lower body. Especially my glutes and thigh 🔥🔥🔥

Hezam

- anchor band around a supportive structure like a cable machine, squat rack or pole. If you don’t have a band, it’s okay to go without
- place band around your hips and take a few steps out to get a lot of band tension
- go into a half kneeling position with one leg kicked out to the side
- allow the band to pull your hips back and while keeping the kicked out leg straight the entire time, reach your hips back & drive through at the top

Adductor Sit & Drive

Da Vinci Plank

Stabilize for 2 seconds before moving on to next rep
Add weight if you’ve mastered BW
Complete even amount of reps on both sides

Lateral Push Outs

Lateral Speed & Power Prime Time

Rest 30 seconds between each move & at least 1 minute between each set

8 on each side 
Can do this without a band if you don’t have one!

Banded CoD Lateral Hop Drill

Keep the ball light — 4#-6# pounds
4 each side

Half Kneeling MB Side Toss

Lateral Explosiveness Superset

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

Sprint about 5-10 yards, more if you want 
3 reps each side

Half Kneeling Sprint

Lateral Explosiveness Superset 2

Can do walking side lunges if you don’t have a slider
8 reps on each side

Side Lunge with Slider

Lateral Eccentric Cable Chop

Improve your lateral speed & explosiveness

Hip Health & Change of Direction

Bishop

Improve Your Lateral Speed & Strength

Improve your footwork!

Improve your first step!!

Improve your euro step, swing step and finishes at the rim

Deceleration Training - Stop On A Dime

Deceleration training for better step backs

Lateral Day! Lateral Plyometrics & Strength

Change of Direction Deceleration + Full Body Strength

Improve Your Lateral Quickness and Explosiveness

Change of Direction Speed Workout

Deceleration + Reactive Strength

Deceleration + Full Body Strength

Adductor Mobility + Strength

Improve your defense!!

Change of Direction Speed & Power

Change of Direction + Full Body Strength

Change of Direction Plyometrics & Strength

Improve the speed of your  between the legs & crossovers

Single Leg Stability + Change of Direction + Full Body 💪

Improve your hip internal rotation & change of direction

Hip internal rotation & change of direction level 2

Landing + Lower Body Strength + Change of Direction Strength

Lateral Change of Direction

Lateral Change of Direction Power

Hip Fluidity for improved offense off the dribble & defense

Loved these workouts as a point guard. One request is maybe create a sample timetable on how to use all these great bball workouts you have

Collins

Point Guard / Shooting Guard Change of Direction Work

Train the brakes, build elite change of direction

Improve your lateral speed & explosiveness

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