Name: Playbook - Jess Racz - Stop on a dime & build an elite first step
Uploaded: 2022-10-07T03:29:12.515Z
Duration: 45 min
Description: Stop on a dime & build an elite first step

The title says it all! Let’s get after this one!

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

Key points:
- keep the leg straight during the initial lift then as you rotate try to just tap the knee to the ground without your foot touching (this may be extremely difficult for some that lack the hip mobility & internal rotation

Rotating Pigeon

Plate Drop Lay Up

Alternating Ankle Hops

Movement Prep

5 reps on each side — drop as fast as you can

Band Drop RFESS

8 reps on each side 
Tie two resistance bands together & attach the now long band to a secure structure

Pop Back Banded Decelerations

Deceleration Superset

10 yards max sprint 
3 reps each leg 
3 sets

Split Stance MB Sprint

If you don’t have a slider, you can go without & tap your foot back as far as possible keeping a good position 

6 on each side

Cable Hamstring Reach Back

Can go bodyweight if you don’t have this set up and/or this version is too challenging 
6 reps on each side

Banded Single Leg Drop Glute Bridges

If you don’t have a slant board, you can elevate yourself on a DB or bumper plate

Stop on a dime & build an elite first step

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