Tuesday, May 26 - 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

• 17s - (Post your best time in to the google doc - That is the best time for 1 set of 17)
• Set up
• Set out 2 cones 15 yards apart. 

• Completing
• On go you sprint from 1 cone to the other 17x
• You must touch a foot or hand past the cones for the rep to count. 

• HS players take a 2 minute rest between sets. 
• 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 minute
• MS players -  Under 1 minute 15 seconds
• Youth players -  Under 1 minute 30 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

• 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.