Thursday, June 4 – Conditioning (Post your best 1 set time on the 240 yard shuttle)

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

• 240 Yard Shuttles (6 x 40 yards)
• Set up
• Place 2 cones 40 apart (40 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 (High School times – see below for MS and Youth Adjustments)
• Run from 1^st cone to the 2 cone and back 3 times
• Take 2 minute rest between sets
• HS players complete 4 sets of this  
• run 240 yards, rest, run 240 yards, rest, run 240 yards, run 240 yards, done
• MS and Youth players complete 3 sets.
• run 240 yards, rest, run 240 yards, rest, run 240 yards, done

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

• Goal
• HS players  - Under 1:00 minute (Middies under 0:50 seconds)
• 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
• 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.