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