3D Dynamic Performance
Multi-sport, Soccer, Basketball, Football , SpeedFeatures
5 sessions per week
Must use App app to view and log training
Program Training
Ankle Rockers
A
-Wipers - 10 reps/side -Heel to toe - 10 reps -Heel to toe with heels pointed slightly in - 10 reps -Single leg partial squats 5 reps/side
Ground Based
B
-Roll to Reach 10 -90/90 Transitions - 10 -Worlds Greatest Stretch - 10/side -Bear Brawl, 6 steps each direction
Deep Tier stability ball double leg hops
C
-Up & Down -Forward & Back -Side to Side -Rotate
D
Deep Tier Split Switches
4 x 5
E
Fast High Knee Single Arm
1 x 8
Skips
F
-Low Hip Height Skips (forward & back) -High Hip Height Skips (forward & back) -Low to High Hip Height Skips (forward & back)
Jumps
G
2 sets 3 Paused Broad jumps Quick Broad jumps with backward counter movement 15 meters Reactive Hops 3D
H1
COD ISO Push Into Wall
2 x 3 @ 2
H2
Yuri Knee Drives W/ Banded Tension
2 x 6
H3
Low Shin Angle Knee Drives
2 x 3
I
Tennis Ball Drops W/ Partner
J
Sled Sprints
8 x 5 @ 50 %
K
Stability Ball Double Leg Starts
1 x 4
Ankle/Foot
A
-Wall Reaches
Ground Based
B
-Roll to Reach 10 -90/90 Transitions - 10 -Worlds Greatest Stretch - 10/side -Bear Brawl, 6 steps each direction
Lunge Matrix
C
-Forward x 5/side -Lateral x 5/side -Rotate x 5/side
D1
MB Overhead Toss
2 x 5
D2
MB Underhand Throw
2 x 5
D3
MB Rotational Scoop Toss
2 x 5
E1
Hamstring Hold
2 x 20
E2
Chin Up Lower
2 x 5
E3
Push Up Lower
2 x 5
E4
DB Box Step Up W/ Fast Switch
2 x 5
E5
Single Leg Drop Squat
2 x 5
Coordination:
F
2 sets -Lateral Switch 2/ weight shift -Split Stance Pull 5/side -Long Lever Hip Flexor 3/side -Glute Bridge Press 6/side
G
Wall Tennis Ball Tosses
2 x 20
Spring Ankle
H
1 set/foot per position Mid Tier Max Dorsiflexion (Challenging amount of time) Mid Tier Max Plantarflexion (Challenging amount of time)
Ankle/Foot
A
-Inside to outside 10 reps -Wall Assisted knee drops 10
Ground Based
B
-Roll to Reach 10 -90/90 Transitions - 10 -Worlds Greatest Stretch - 10/side -Bear Brawl, 6 steps each direction
Neural Prep
C
Quick double pop to lateral get over - 15 meters Carioca w/tennis ball Carioca with low hip height w/ tennis ball Carioca with high hip height w/ tennis ball Reactive Low Hip Height partner pushes Reactive Low Hip Height to single partner pushes
D
Lateral Hops To Push
E1
Forward Bound On/Off Box To Landing Position
E2
Lateral Bound On/Off Box to Landing Position
E3
Rotational Bound On/Off Box To Landing Position
F
Reactive Tennis Ball Drill
G
Bounces To Multi Directional Sprint
H
Multidirectional Sprints
Ankle/Foot
A
-Wall Reaches
Ground Based
B
-Roll to Reach 10 -90/90 Transitions - 10 -Worlds Greatest Stretch - 10/side -Bear Brawl, 6 steps each direction
Lunge Matrix
C
-Forward x 5/side -Lateral x 5/side -Rotate x 5/side
D1
MB Overhead Toss
2 x 5
D2
MB Underhand Throw
2 x 5
D3
MB Rotational Scoop Toss
2 x 5
E1
Hamstring Hold
2 x 20
E2
Chin Up Lower
2 x 5
E3
Push Up Lower
2 x 5
E4
DB Box Step Up W/ Fast Switch
2 x 5
E5
Single Leg Drop Squat
2 x 5
Coordination:
F
2 sets -Lateral Switch 2/ weight shift -Split Stance Pull 5/side -Long Lever Hip Flexor 3/side -Glute Bridge Press 6/side
G
Wall Tennis Ball Tosses
2 x 20
Spring Ankle
H
1 set/foot per position Mid Tier Max Dorsiflexion (Challenging amount of time) Mid Tier Max Plantarflexion (Challenging amount of time)
Foot/Ankle
A
-Walk High on toes - 10m -Walk on heels toes pulled up - 10m -Heel to toe walking - 10m
Ground Based
B
-Roll to Reach 10 -90/90 Transitions - 10 -Worlds Greatest Stretch - 10/side -Bear Brawl, 6 steps each direction
C
Hand Supported Stationary Pogo Hops
Speed/Agility
D
Small Box Work
-Low & Quick -High & Easy -Low to High back/fourth
Sprint Prep
E
A March w/ Hands Overhead A Switch hands on hips A double switch hands on hips A switch traveling - 10m Power Skips Straight Leg Bounds - 10m x 2 Bent Knee Bound - 10m x 2 Hurdle Dribbles using stick or hands Single Arm Jog to Sprint - 1/side
Speed Work
F
Fly 10 with 15 meter build - x 2 Curve Sprint 20m - x 2 *Optional between rest period 3/side hip flexor stretch :30 hip strength
Speed/Agility
G
Competition Partner Speed Work
Curve vs Straight Line game
