Strength
- Warmup – 6 minutes of
- 20 Jumping jacks
- 10 Torso Twists
- 20 High Steps
- 10 Situps
- Workout - 4 rounds for time of
- 30 Pushups
- 40 Situps
- 30 Mountain Climbers
- 40 Flutter Kicks (L & R = 1)
- You must complete the correct number of each exercise before going to the next one.
Conditioning / Footwork
- Dynamic Stretching
- Ins and outs (Drill description; mark a course 40 yds long and divide into equal 10 yd segments.) use houses if you don’t have a field.
- Each "In" is an acceleration push that is followed by an "out," which is relaxing (while running fast), taking some sips of air, and coasting off the previous acceleration push.
- IN = With a standing start, stride to the first mark. When the athlete hits the 10 yd mark, with maximum acceleration, exert maximum force and speed while holding the breath through the first "in phase".
- OUT = After the "in," slightly coast (relax while running fast) and breathe while maintaining speed through "out" section. Once the athlete hits the next mark (acceleration POINT), this is followed by another "in" acceleration push.
- 180s (4 x 40) – run 20 yards turn and finish backward.
- 10 x 40 yards
- 300 yard shuttle
- Set up 2 cones 50 apart (50 steps, 3 or 4 houses, etc)
- Run from 1st cone to the 2 cone and back 3 times in 1:05 (high school boys – adjust for your age)
- Rest for 2 minutes
- Repeat 3x (run 300 yards, rest, run 300 yards, rest, run 300 yards, done)
Stickwork
- 10 minutes of wall ball
Then your choice of
- From 45 degrees to X (Back side in a 2-2-2 set)
- 10 with strong hand, 15 with weak hand for each
- Fake Bull to duck under and finish
- From side go strong to GLE. Studder step and step like doing a bull dodge (step with right foot if righty). Then do a face dodge and go under and finish to cage
- Face to outside roll and finish
- From side go strong to GLE. Studder step and do a face dodge with step (opposite foot). Finish coming around to make it a roll and finish to the top of the GLE.
- Add a rocker (hesitation move) or a roll back to the inside (lean like going up field and plant left foot and
- or
- Uptop
- Do 10 with strong hand, 15 with weak hand for each
- Contact drills
- Right hand alley dodge to engage defender on bull – step back 2 steps – shoot
- Right hand alley dodge to engage defender on bull – step back 2 steps – split and go over top
- Right hand alley dodge to engage defender on bull – step back 2 steps – split to a roll and down the alley
Video Work
- Men’s – Strategy Explained: Wheel Plays,
Man-Up Rotation and Zone Offense– Video
- Women’s – Building a Slow Break - Video
Quote
“It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters.”
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