Strength
- Warmup (8 minutes)
- 2 broad jumps
- 10 Russian Twists or Sitps or Flutter kicks (L & R = 1)
- 10 shoulder tap or hand release Pushups
- 10 air squats or Kettlebell swings
- 10 bicycle crunches
- Workout – 5 rounds for time
- 10 Broad jumps
- 20 Russian Twists or Sitps or Flutter kicks (L & R = 1)
- 30 air squats or Kettlebell swings
Conditioning
- Sprints
- Dynamic Stretching (See brlax.net under blog for details)
- 5 and 15 yard agilities (To develop good body positioning during the backpedal and improve reaction time. )
- This drill is a full speed backward drill in a 5 yard area. Defenders will place toes on the line in a good stance and body position (chin over toes). On command, defenders will backpedal 5 yards, plant foot and sprint forward to the line, then backpedal and plant foot again and sprint past the line.
- Coaching Points - Stress chin over the toes, vigorous arm movement, leverage foot and head up as they sprint forward
- 4 x 40 yards (build up)
- Backwards skips and sprints – 40 yards
- 300 yard shuttles (under 75 seconds)
- Place two cones 50 yards apart.
- Rest is 75 seconds,
- Do 5 sets
Stickwork
- Wall Ball - New Video Of Wall Ball Routine
- From behind
- From 45 Degrees behind (think out of a 2-2-2)
- Face – fake bull dodge (step), to face and duck under
- Topside Roll – Stutter, Face dodge (ball foot steps over and plants) to roll back topside
- Inside w/rocker - Drive upfield and Inside Roll, plant and roll back
- Uptop
- Work through Deemer Class’s Shooting Workout - Video
Video Work (See all of the videos at www.brlax.net/videos)
- Men’s - 2 Man Game - Thompson Bros Demo - Video
Quote
“Irrespective of whether you have the talent or not, one has to work hard. Just being talented doesn’t mean anything; you can end up wasting it before you realize.”
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