Monday, June 1 – Conditioning (No Time Just Initials Today)

Please see our website under Covid for any of these exercises if you don’t know them.

• Dynamic Stretching

• 180s (4 x 20) – run 10 yards turn and finish backward.

• 5 and 10 yard agilities
• This drill is a full speed backward drill in a 5 or 10 yard area. Defenders will place toes on the line in a good stance & body position (chin over toes). On command, defenders will backpedal 5 or 10 yards, plant foot and sprint forward to the line, then backpedal and plant foot again and sprint past the line.
• Do 3x at 5 yards and 3x at 10 yards
• Coaching Points - Stress chin over the toes, vigorous arm movement, leverage foot and head up as they sprint forward

• 4 x 20 yards

• 1 x Ladder drills or line drills or jump rope for 5 minutes

• 300 Yard Shuttles (6 x 50 yards)
• Set up
• Place 2 cones 50 apart (50 steps, 3 or 4 houses, etc) (Notice it says yards not feet)
• On go you sprint from 1 cone to the other 3x
• You must touch a foot or hand past the cones for the rep to count.

• Reps / Goal (High School times – see below for MS and Youth Adjustments)
•  Run from 1^st cone to the 2 cone and back 3 times in 1:10 (Middies should be under 1:00)
• 2 minute rest
• Repeat 4x (run 300 yards, rest, run 300 yards, rest, run 300 yards, run 300 yards, done)

• Adjustments
• MS players take a 2:15 minute rest between sets. 
• Youth players take a 2:30 minute rest between sets. 

• HS players complete 4 sets of this. 
• MS and Youth players complete 3 sets. 

• Goal
• HS players  - Under 1:10 minute (Middies under 1 minute)
• MS players -  Under 1 minute 25 seconds
• Youth players -  Under 1 minute 40 seconds

  

Please complete the wall ball drills to finish for the day.



 

Burning River Wall Ball

• HS players  - 25 of each
• MS players -  20 of each
• Youth players -  15 of each
• Goalies – 30 of strong hand only

• 2 handed - Catch Right, 1 Cradle, Throw Right
• 2 handed - Catch Left, 1 Cradle, Throw Left

• 1 handed - Catch Right, 1 Cradle, Throw Right
• 1 handed - Catch Left, 1 Cradle, Throw Left

• 2 handed - Catch Right, NO Cradle, Throw Right
• 2 handed - Catch Left, NO Cradle, Throw Left

• 2 handed - Catch and Switch - Throw right, catch right, split dodge to left hand, throw left, catch left and split back to right hand

• 2 handed - Catch and Roll - Throw right, catch right, roll to your to left hand, throw left, catch left and roll back to right hand

• 2 handed - Twister / back handed – Throw right, catch backhanded.  Throw backhanded, catch right

•  2 handed - Twister / back handed – Throw left, catch backhanded.  Throw backhanded, catch left.

• If you want to push it do a set of throw behind the back and catch forward.

• High school players – you should be able to do most of these drills while walking or jogging down the wall.

Friday, May 29 - Conditioning

Please see our website under Covid for any of these exercises if you don’t know them.

·         Dynamic Stretching

• 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 – 20 second rest between

• 6 x 40 yards – 20 second rest between

• 1 x Ladder drills or line drills or jump rope for 5 minutes

• Jaguars (Initial the google doc.  No need to post times for this conditioning)

• Set up
• Set out 2 cones 20 yards apart.  (Notice it says yards not feet)
• On go you sprint from 1 cone to the other the specified number of times.
• You must touch a foot or hand past the cones for the rep to count.

• Reps / Goal (High School times – see below for MS and Youth Adjustments)

• 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 

• Adjustments

• MS players

• 5 x in 85 seconds
• 2:15 minute rest
• 12 x in 70 seconds
• 1:45 minute rest
• 9 x in 55 seconds
• 70 second rest
• 6 x in 40 seconds

• Youth players 

• 15 x in 90 seconds
• 2:30 minute rest
• 12 x in 75 seconds
• 2:00 minute rest
•  9 x in 60 seconds
• 75 second rest
• 6 x in 45 seconds

Please complete the wall ball drills to finish for the day.

• HS players  - 25 of each
• MS players -  20 of each
• Youth players -  15 of each
• Goalies – 30 of strong hand only

• 2 handed - Catch Right, 1 Cradle, Throw Right
• 2 handed - Catch Left, 1 Cradle, Throw Left
• 1 handed - Catch Right, 1 Cradle, Throw Right
• 1 handed - Catch Left, 1 Cradle, Throw Left
• 2 handed - Catch Right, NO Cradle, Throw Right
• 2 handed - Catch Left, NO Cradle, Throw Left
• 2 handed - Catch and Switch - Throw right, catch right, split dodge to left hand, throw left, catch left and split back to right hand
• 2 handed - Catch and Roll - Throw right, catch right, roll to your to left hand, throw left, catch left and roll back to right hand
• 2 handed - Twister / back handed – Throw right, catch backhanded.  Throw backhanded, catch right
• 2 handed - Twister / back handed – Throw left, catch backhanded.  Throw backhanded, catch left.
• If you want to push it do a set of throw behind the back and catch forward.
• High school players – you should be able to do most of these drills while walking or jogging down the wall

Wednesday, May 27 - Conditioning

Please see our website under Covid for any of these exercises if you don’t know them. 

• Dynamic Stretching
  
  
• 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 – 20 second rest between 

• 6 x 40 yards – 20 second rest between

• 1 x Ladder drills or line drills or jump rope for 5 minutes 

• Coach Perez’s
• 4 – 25 yard sprints (rest 5 secs)
• 1 minute of rest
• 4 – 50 yard sprints (rest 10 secs)
• 1:15 minute of rest
• 4 – 75 yards (rest 20 sec)
• 1:30 minute of rest
• 4 – 100 yard (rest 30 secs)

• Adjustments
• HS players  - Use the rest time above
• MS players
• add 5 seconds to the rest amount for each set of 4 runs (e.g. 10 seconds between each 25 yard dash)
• Add 15 seconds to the rest amount btw sprint type (e.g. 1:15 minutes of rest between 25 yard and 50 yard dash sets) 
• Youth players 
• add 10 seconds to the rest amount for each set of 4 runs (e.g. 15 seconds between each 25 yard dash)
• Add 30 seconds to the rest amount btw sprint type (e.g. 1:30 minutes of rest between 25 yard and 50 yard dash sets) 

 Please complete the wall ball drills to finish for the day.

Burning River Wall Ball

• HS players  - 25 of each
• MS players -  20 of each
• Youth players -  15 of each
• Goalies – 30 of strong hand only

• 2 handed - Catch Right, 1 Cradle, Throw Right 
• 2 handed - Catch Left, 1 Cradle, Throw Left
• 1 handed - Catch Right, 1 Cradle, Throw Righ 
• 1 handed - Catch Left, 1 Cradle, Throw Left
• 2 handed - Catch Right, NO Cradle, Throw Right
• 2 handed - Catch Left, NO Cradle, Throw Left
• 2 handed - Catch and Switch - Throw right, catch right, split dodge to left hand, throw left, catch left and split back to right hand
• 2 handed - Catch and Roll - Throw right, catch right, roll to your to left hand, throw left, catch left and roll back to right hand
• 2 handed - Twister / back handed – Throw right, catch backhanded.  Throw backhanded, catch right
• 2 handed - Twister / back handed – Throw left, catch backhanded.  Throw backhanded, catch left. 
• If you want to push it do a set of throw behind the back and catch forward. 
• High school players – you should be able to do most of these drills while walking or jogging down the wall