Change of Direction Dominance Bodyweight
JR Performance Bet On You Online Program Series
Basketball, Youth Sports, Multi-sport, Field SportsIn today's competitive world of sports, sport skill can only take you so far. Athletes are now bigger, faster, and stronger and gaining that competition edge is a must to take your game and opportunities within sport to the next level. For me, I had the skill. But I lacked the athleticism, the guidance, the blueprint & the access to high level trainers to improve my speed, agility, strength and change of direction to unlock my athletic potential. This is exactly why I created Change of Direction Dominance Elite.
If you want to improve your in game speed, explosiveness & shiftiness with your moves on offense and play lock down defense to keep you in the game, this is the program for you!
The Change of Direction Dominance Elite Bodyweight is a no equipment needed 12 week program, 3x per week training program. It's time to bet on you and unleash your change of direction potential!
Dynamic Warm Up
A
Dynamic Warm Up CoD
1 set for each move!
A Series Movement
B
3 sets of: Split Stance Rockers x 10 each side rest 20 seconds Curtsy Lunge Step Through x 5 each side (use basketball or go bodyweight) rest 20 seconds Rapid Extensive Decelerations x 16 total (8 on each side) rest 45-60 seconds between sets
Strength Block #1
C
3 sets of: Rear Foot Elevated Split Squat x 8 each leg (video will show with weights, you will go bodyweight using a bench, chair, couch, bleachers etc Side Plank Hip Lift Iso x 8-12 each side Wall Assisted Hip Airplanes x 4 each side (left & right rotation = 1 rep) rest as needed between exercises and sets
Strength Block #2
D
3 sets of: Wall Tuck Knee Single Leg Glute Bridges x 15 each leg Split Stance Line Over Hops x :20 seconds each leg Rocking Plank x :20-:45 seconds
Prep
A
Dynamic Warm Up CoD
1 set for each move!
A Series Movement
B
3 sets of: Side to Side Groove Set x :20 seconds Lateral Bounds x :20 seconds Same Side Hip Flips x 10 each direction rest as needed between exercises and between sets
Strength Block #1
C
3 sets of: Side Lunge Iso Reps x 5 each side w/ a 3-5 second hold at the bottom of each rep Push Ups x Max Effort (elevate yourself if needed) Deadbugs x 10 each side rest as needed between sets & exercises
Strength Block #2
D
3 sets of: Supermans x 10 Wall Assisted Side to Side Plyos x :20 sec each leg Copenhagen Side Plank Variation x :20-:30 sec each leg rest as needed between exercises and sets
Prep
A
Dynamic Warm Up CoD
1 set for each move!
A Series Movement
B
3 sets of: 3 Way Basketball Slam and Catch x 3 each leg CoD Level 1 x 8 each side Diagonal Bounds w/ Landing x 5 each leg (10 total bounds) rest as needed between exercises and between sets
Strength Block #1
C
3 sets of: Hamstring Walkout x 4 (up and back = 1 rep) Basketball Rollout x 5-7 Wall Assisted RFESS Hip Airplanes x 4 each side (left & right rotation = 1) rest as needed between exercises and sets
Strength Block #2
D
3 sets of: Wall Tuck Knee Glute Bridges x 15 each side Diagonal SL Extensive Plyos x :20 sec each side Rocking Plank x :25-:45 seconds
Jess Racz
Jess Racz is a NBA/WNBA basketball performance trainer dedicated to helping athletes achieve their dreams and change the status quo. With her extensive knowledge in performance training & strength & conditioning, she has helped thousands of athletes on all levels, including NBA/WNBA, NBA G-League, NCAA Div. l-lll all the way down to the youth, unlock their athletic and mental potential.
