ONEighty Athletics's video: 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) ----------- 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 -------------- 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: __ https://oneightyathletics.com/offseasonprogram __