Name: Playbook - Jess Racz - Single Leg Bounce + Lateral Power + Strength
Uploaded: 2022-10-07T03:29:12.756Z
Duration: 45 min
Description: Single Leg Bounce + Lateral Power + Strength

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

Hold 5-20# depending on strength level 
8 reps on each leg

Front foot elevated weighted jumps

12 inch box or stacked bumper plates 
8 each side

Front foot elevated bodyweight jumps

Single Leg Bounce Superset

6 on each side, go for form and quality over weight

Landmine Sway Lunge

Go bodyweight or hold a medicine ball (6#-10#) 
6 on each side

Lateral Push Offs

Go as far as you can side to side while staying springy 

:20 seconds each side

Single Leg Lateral Assisted Hops

Lateral Power Superset

DB Bent Over Row

If you don’t have access to this set up, you can do a dumbbells press

Landmine Switch Press

SLDL Plate Drops

Strength Block #1

Can elevate your foot on bumper plate or step 
Put majority of weight in front leg 
Perform 12-20 reps each side

Bent Knee SOLEUS Raises

Can use bumper plate as a substitute for dumbbells, go to a height your comfortable with, & use support to hold onto if balance is a limiter 

8 reps each side

Skater Squat Counterbalance

If you don’t have a partner, just do regular leg raises

Partner Leg Raises

Strength Block #2

Single Leg Bounce + Lateral Power + Strength

Lower Body Power Development: Single Leg #2

Vertical Jump Workout (Limited Equipment Needed)

It was phenomenal. Always love challenging myself athletically?

Alijah Arnold

Get Bouncy! 🐰

Armando

Got Bounce Part 2! Vertical jump workout!

Improve Your Single Leg Bounce!

Reactive Strength - Get Explosive Part 2

Full body warm up & full body workout felt really good 👍 elastic explosive power and strong

Vidmantas

Explosiveness + Full Body Strength

Speed & Bounce Workout!

Vertical Jump and Step Back Explosiveness + Strength

It's great. I have a complete training plan since I use it.

Single Leg Bounce + Lateral Power + Strength

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