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