ONEighty Athletics's video: Off Season Workout For Lateral Change of Direction Lower Body Power
@Off Season Workout For Lateral Change of Direction & Lower Body Power
Here’s the full Workout:
(SS = Super Set)
1️⃣Dynamic Warm Up & Lower Mobility (10 min)
2️⃣Level 2 Quicks and Plyo's (7 min)
3️⃣Change of Direction Drills (10 min)
4️⃣Lift (40 minutes)
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1.) Hip Mobility
*Left Knee on Ground- Right Leg in Lunge Position:
1. Hamstring Stretch x10 secs
2. World's Greatest x10 secs
3. Eye's follow Hand x10 secs
Switch Legs
2.) Level 2 Feet Quicks & Plyo's
a. Number Call-Outs x5 secs
b. Lateral Power Cut x2 ea way
c. Lateral Power Cut with bounce back x1ea
d. Lateral Power Cut with bounce back + Broad Jump x1ea way
3.) C.O.D. Drills
a.)Lateral Lunge Stretch x10
b.)Lateral Power Step x5ea
(With Change of Direction USE Maroon line for distance)
c.)Shuffle-Shuffle x1ea
d.) Sprint- BackPedal- Sprint x1
e.) Backpedal-Sprint- Turn Right Sprint x1
f.) Sprint Sprint Sprint (right foot over) x1
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LIFT
A1: Clean High Pull from Hang 4x3,3,2,2 (65,75,83%, 87% of HC Max)
A2: Broad Jump 3x2
A3: DB Groin Rocks 3x5ea
A4: Standing Psoas 3x5ea
B1:Front Squat [1:5:1 TEMPO] 4x3 (55, 65, 75, 80%)
5 sec pause
B2: Glute bridge SL Elevated 3x10ea
B3: MB Groin Squeeze 3x20 secs
C1: DB RDL 3x3 [3:2:1 TEMPO]
C2: Lateral Step Up 2x5ea
C3: Walking Luges 2x Court and Back
C4: Manual Clamshell 1x4ea
D1: Lower Finisher 40 secs total
a. side to side quick
b. alt. lunges
c. scissors
d. body wt squat
Watch The Full Workout HERE
🔑Remember: Dominate The Details, Better Your Best, and Attack Adversity
Coach Cano
Win The Kids
P.S. For A Step-By-Step Sports Performance System that Maximizes Offseason Training and Athletic Potential
Click the Link below:
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https://oneightyathletics.com/offseasonprogram
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This video was published on 2022-02-11 23:22:36 GMT by @oneighty-athletics on Youtube.
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ONEighty Athletics's video: Off Season Workout For Lateral Change of Direction Lower Body Power
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