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Change of Direction Dominance Elite

JR Performance Bet On You Online Program Series

Basketball, Field Sports, Multi-sport, Youth 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, and 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 create 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 is a 16 week program, 3x per week training program. You are getting the exact movements and workouts I give to all my athletes! 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 is 3x per week workouts for 16 weeks (48 total workouts). On the other days, play basketball to help all the work transfer!
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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
Resistance Bands // Dumbells/Kettlebells
Recommended
Cable Machine // Medicine Balls // Bumper Plates // Plyometric Boxes
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Sample Week
Week 1 of 16-week program
Sunday
Own Your Shapes Workout #1

Prep

A

Dynamic Warm Up CoD

1 set for each move! Adductor Rock Backs = 5 each side Cobra Downward Dog Alternating Pigeon = 5 total Manual Tibial Rotations = 20 on each side (left and right = 1) Half Kneeling Toe Out Rockers = 10 each side Hip Swivels = 20 total Frankenstein Kicks + Rotational SLDL x 5 each side Extensive Carioca x :30 sec Low Level Lateral Bounds x :30 sec

Movement Series

B

3 sets of: Outside Band Split Stance Rockers x 12 each side MB Curtsy Lunge Step Through Chop x 6 each side Rapid Decelerations x 16 total (8 on each side) rest as needed between sets & exercises

Strength Block #1

C

3 sets of: Heel Elevated Skater Squat x 8 each leg rest as needed Side Plank Cable Row x 15 each arm rest as needed Side Plank Hip Lift Iso x 8-12 ea

Strength Block #2

D

3 sets of: Single Leg Elevated (Band) Glute Bridges x 8 each leg rest as needed Split Stance Pallof Press x 15 each side rest as needed Split Stance Extensive Over the Line Hops x :20 seconds each

Tuesday
Own Your Shapes Workout #2

Prep

A

Dynamic Warm Up CoD

1 set for each move! 1 set for each move! Adductor Rock Backs = 5 each side Cobra Downward Dog Alternating Pigeon = 5 total Manual Tibial Rotations = 20 on each side (left and right = 1) Half Kneeling Toe Out Rockers = 10 each side Hip Swivels = 20 total Frankenstein Kicks + Rotational SLDL x 5 each side Extensive Carioca x :30 sec Low Level Lateral Bounds x :30 sec

Movement Series

B

3 sets of: MB Side to Side Groove Set x 20 total (10 on each side) rest as needed Lateral Bounds x 20 total (10 on each leg) rest as needed Walking Crossover Steps x 5 each leg (10 total)

Strength Block #1

C

3 sets of: Side Lunge Iso x5 w/ 5 sec iso at the bottom of each rep R/L rest as needed Split Stance DB Overhead Press x 12 each side rest as needed Single Arm Suitcase March x :30 sec each arm

Strength Block #2

D

3 sets of: TRX or Barbell Inverted Row x 12 rest as needed Wide Stance Pallof Press x 15 each side rest as needed Wall Assisted Side to Side Single Leg Extensive Plyos x :20 sec each leg

Thursday
Own Your Shapes Workout #3

Prep

A

Dynamic Warm Up CoD

1 set for each move! 1 set for each move! Adductor Rock Backs = 5 each side Cobra Downward Dog Alternating Pigeon = 5 total Manual Tibial Rotations = 20 on each side (left and right = 1) Half Kneeling Toe Out Rockers = 10 each side Hip Swivels = 20 total Frankenstein Kicks + Rotational SLDL x 5 each side Extensive Carioca x :30 sec Low Level Lateral Bounds x :30 sec

Movement Series

B

3 sets of: 3 Way MB Slam & Catch x 3 each leg rest as needed Band CoD Level 1 x 8 each side rest as needed 3 Cone Angled Hop x 6 each side

Strength Block #1

C

3 sets of: Nordic Curl x 4 (goal is a 4 second count lowering on the way down) rest as needed Cable Split Stance Press x 8 each side rest as needed Wall Assisted RFESS Hip Airplanes x 4 each side (left & right rotation = 1)

Strength Block #2

D

3 sets of: Copenhagen Plank x :20-:45 seconds each (choose the best variation for you) rest as needed Cross Cable Pull Downs x 12 rest as needed Diagonal SL Extensive Hops x :20 seconds each leg

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 Elite