Strength
- Warmup (8 minutes)
- 10 good mornings
- 10 air squats
- 10 lunges
- 10 situps
- Workout – 15 minutes of
- 10 Lunges ( L&R = 1)
- 10 Pushups or Pullups
- 20 Sitps or Flutter kicks (L & R = 1) or Bicycle Crunches
Conditioning
- Sprint
- Dynamic Stretching (See brlax.net under blog for details)
- Starts (5 x 10 yards) (start from a Hand Clap, a 3 pt, a 4 pt stance)
- High Knee to Striders (4 x 40 switch at 20 yards) – striders are just long steps
- Backward sprints 3 x 20 yards
- Place 2 cones 20 yards apart. On start complete the #of sprints between them listed below.
- 15 x in 75 seconds
- 2 minute rest
- 12 x in 65 seconds
- 90 second rest
- 9 x in 45 seconds
- 60 second rest
- 6 x in 35 seconds
Stickwork
- 10 minutes of wall ball
- Men’s wall ball – Kevin Crowley Wall Ball
- Women’s wall ball – Taylor Cummings Wall Ball
- Then your choice of one of the following videos – watch it and then do the drills in it.
- Do 20 with strong hand, 25 with weak hand for each drill
- Midfield - How to shoot harder (We call this the Perrino Drill)- Video
- How to be a Quicker Dodger - Drill with coach KerwickVideo
Video Work
- Film Review: Dodging From X, Beating Your Man High – Video
Quote
"Obstacles don’t have
to stop you. If you run into a wall, don’t turn around and give up. Figure out
how to climb it, go through it, or work around it."
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