FIRST STEP AND EMBRACING CONTACT DOMINANCE
JR Performance Bet On You Online Program Series
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 strength, the guidance, the blueprint, and the access to high level trainers to improve my explosiveness, agility, and strength. This is why I created Change of Direction Dominance Elite and now First Step and Embracing Contact Dominance Elite!
The ability to have an explosive first step to blow past your defenders and gain leverage for finishing and assisting opportunities is a must in todays game! On the defensive end, the best ability is not being a liability. Owning your positioning and locking down bigger and taller offensive players 1v1 or off pick and rolls is a big key to keeping you in the game and another checkpoint towards getting recruited.
The First Step and Embracing Contact Dominance Elite is a 16 week program, 4x 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 physical potential!
Prep
A
Dynamic Warm Up 1
1 set of: Forward Skips x 30 seconds Backward Skips x 30 seconds Carioca x 30 seconds Half Kneeling Quad Rockers x 10 each side Wall Leg Swings x 5 each (20 total leg swings) Hip Swivels x 20 total Single Leg Hip Swivel x 5 each Hip Swivel Reach & Lift x 5 each side Single Leg Inchworm x 5 each side Big Toe Step Through x 5 each side
B
Band Deceleration Iso
3 x 8
C
Rapid Decelerations
3 x 20
D1
Band Hip Switch Iso
3 x 5
D2
Band 1st Step Projection Knee Drives
3 x 5
E1
RFESS Glute Emphasis
3 x 8
E2
Split Stance Pallof Press
3 x 15
F1
Assisted SLDL
3 x 12
F2
Cable Hip Flexor Drives
3 x 12
Prep
A
Dynamic Warm Up 1
1 set of: Forward Skips x 30 seconds Backward Skips x 30 seconds Carioca x 30 seconds Half Kneeling Quad Rockers x 10 each side Wall Leg Swings x 5 each (20 total leg swings) Hip Swivels x 20 total Single Leg Hip Swivel x 5 each Hip Swivel Reach & Lift x 5 each side Single Leg Inchworm x 5 each side Big Toe Step Through x 5 each side
B1
Weighted Half Kneeling Hip Shift
2 x 8
B2
MB Side to Side Groove Set
2 x 20
B3
Same Side Rapid Hip Flips
2 x 10
B4
Low Level Lateral Bounds
2 x 30
C1
Lateral Bounds
3 x 16
C2
Lateral MB Scoop Toss
3 x 8
D1
DB Side Lunge Iso
3 x 5
D2
Side Plank Cable Row
3 x 15
E1
Glute Bridge March ISOS
3 x 5
E2
Wall Leaning Calf Raises
3 x 20
Prep
A
Dynamic Warm Up 1
1 set of: Forward Skips x 30 seconds Backward Skips x 30 seconds Carioca x 30 seconds Half Kneeling Quad Rockers x 10 each side Wall Leg Swings x 5 each (20 total leg swings) Hip Swivels x 20 total Single Leg Hip Swivel x 5 each Hip Swivel Reach & Lift x 5 each side Single Leg Inchworm x 5 each side Big Toe Step Through x 5 each side
"Shiftiness" Mobility
B
1 set of each move: Band Hip Distracted First Step Jabs x 10 each side Band Hip Distracted Split Stance Toe Touches x 8 each side Band Hip Distracted Jab Jab x 5 each side
C1
3D Band First Step Drill
3 x 6
C2
3 Cone Angled Hops
3 x 6
D
Wall Assisted Single Leg Side to Side Extensive Plyos
3 x 20
E1
Counterbalance Skater Squat
3 x 10
E2
Sled Marches
4 x 10
F1
Floating Heel Bent Knee Soleus Raises
3 x 15
F2
1L DB Hamstring Bridge
3 x 12
G
Sprint
5 x 10
MoB Flow
A
1-2 sets of: Cobra Downward Dog Alternating Pigeon Flow x 5 each Adductor Rock Back Spiderman Lunge Flow x 5 each side Band Knee Extension Gas Pedals x 20 total (10 on each leg) 90/90 Hip Swivel Pigeon x 5 on each side Manual Internal / External Rotations x :30 seconds each leg
B
Banded Hip Stabilization Drills
2 x 8
C1
DB/KB GBG Split Stance T-Spine Rotations
3 x 30
C2
Cable Reach & Rotation
3 x 10
D1
Side Plank Iso Hip Lift
3 x 8
D2
Copenhagen Plank Variations
3 x 25
E1
Hip Airplanes
3 x 5
E2
PJF Walking Chop
3 x 12
E3
Split Stance Rotational Cable Chops
3 x 8
Jess Racz
Jess Racz is a NBA/WNBA basketball performance trainer dedicated to helping athletes achieve their dreams and elevate their standard. 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.
Rodney Pryor
NBA G-League / Georgetown University
Verified Athlete"Jess brought back what I didn't know as possible. She is the cheat code! If you are serious about your game and taking it to the next level tap in!"
