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Change of Direction Dominance Bodyweight

JR Performance Bet On You Online Program Series

Basketball, Youth Sports, Multi-sport, Field Sports
Coach
Jess Racz

In 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!

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Step By Step Guidance
This program includes video breakdowns of each exercise to allow for efficiency and understanding throughout the program!
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Results That Transform to Your Game!
Jess Racz, basketball performance specialist, has trained athletes at all levels of the game as high as NBA/WNBA, NBA G-League, all levels of NCAA collegiate basketball, and the next generation of up & coming talent. She has transform hundreds of athletes unleash their athleticism and confidence.
Features
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Programming 3 days per week
This program 3x/week for 12 weeks (36 workouts) to drastically improve your change of direction speed & explosiveness w/ no equipment required
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
No Equipment Needed!
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Sample Week
Week 1 of 12-week program
Sunday
Own Your Shapes Week 1 Workout 1

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

Tuesday
Own Your Shapes Week 1 Workout 2

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

Thursday
Own Your Shapes Workout 3

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

Coach
coach-avatar 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.

FAQs
What should I do on the other days outside this program?
On the other days outside of this program, play basketball to allow for maximum transfer of the movement skill and strength you will be completing in the program. Play pick up, do skills training, play 1 on 1, or play other sports!
How do I know which program is for me? (Elite vs. Bodyweight)
If you are brand new to training with no weight room experience, a young athlete, or limited access to equipment, the Change of Direction Dominance Elite Bodyweight is for you!
Change of Direction Dominance Bodyweight