Strength
Warmup - 4 minutes of
- 5 burpees
- 10 flutter kicks (L & R = 1)
- 5 squats
Workout - 3 sets
- 30 Jumping Jacks
- 20 Situps
- 15 Hand release pushups or 10 pullups
- Then
- Plank hold for 1 minute
- Repeat for 3 sets
Conditioning / Footwork
- Dynamic Stretching
- 180’s - 2 x 40 back start, 2 x 40 front start
- Sprint one direction at midpoint rotate 180 and finish other way
- Get Ups (all 3 positions crab, situps, pushups) – 4 x 40 yards
- Sprints 6 x 40 yards
- Sprints 6 x 20 yards
- 2 x Ladder drills or line drills or jump rope for 10 minutes
- Note we have a jump rope video up at www.brlax.net under blog
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
- Hitch and Go
- Use hips shoulders and eyes to sell the move
- Keep stick back to protect from defender
- Load the front leg
- Gain ground and first step should be with the top side foot
- Hitch and Split
- Use hips and shoulders to sell the move
- Shoulder belly button shoulder exchange to the outside hand
- Flip your hips down field and step through with the original topside foot
- Hitch and Roll
- Use hips and shoulders to sell the move
- If defender is attacking the topside hip, drop step and pivot to the outside
- Punch hand to the sideline to protect from the defensemen, make the exchange protected
- Take shot going down the alley
Video Work
- Men’s - UVA offense breakdown with Kessenich – Video
- Women’s – how to play body defense - Body Defense Video
Quote
“Set your goals high, and don't stop till you get there.”
“Set your goals high, and don't stop till you get there.”
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