Change of Direction Dominance Elite
JR Performance Bet On You Online Program Series
Basketball, Field Sports, Multi-sport, Youth 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, 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!
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
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
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
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.
