PRACTICE PLANS

09/23/2022

image_pdfimage_print

GEAR SIZES FORM (GRADES 9-12 NEED TO FILL THIS OUT) – CLICK ON LINK

FRIDAY, SEPTEMBER 23, 2022

  • CONES AT 15’, 30’, 60’
  • ATTENDANCE
  • DIVIDE INTO 6 GROUPS & SET UP CONES AT 30’. 45’, 60’
  • WARM-UP
        • 1. Extensive pogo (blood flow) x 30 seconds
        • 2. Inchworm (hamstrings) x 5
        • 3. Gates (hips) x 5 each
        • 4. Side lunge (adductors) x 5 each
        • 6. BW squat x 5
        • 7. Intensive pogo x 15 seconds
        • 8. Frankenstein/Scoops
        • 9. Hamstring Pulls
        • 10. Sprints – 60’
          • ½ Speed
          • ¾ Speed
          • Full Speed
          • Full Speed
        • 11. Extensive Broad Jump/Hands on Hips (20 yards – repeat contacts w/rhythm)
        • 12. Intensive Broad Jump (20 yards – max distance/minimal contact – use arms)
        • 13. One Leg Broad Jump EACH WAY (20 yards)
        • 14. Skater Jump (20 yards – full speed – minimal contact)
      • OPPORTUNITY TO GET BETTER TODAY – DAILY PROCESS
  • REMINDER – WE ARE LOOKING FOR MAX EFFORT WORK
  • REPEATED TESTING TO TRACK PROGRESS

 

 

  • STARTS – EVERYONE
  • Ice Skater Jump –  to the right, to the left – GO
  • Ice Skater Jump – to the left, to the right – GO
  • 2 REPS EACH DIRECTIONS
  • 30’ SPRINT
  • 60 SECOND REST
    • STATIONS – SCALE DOWN 6 GROUPS INTO 3 GROUPS
      • SLEDS
  • Heavy Push 
  • IMPROVE FORCE INPUT INTO GROUND
  • FORCES GOOD MECHANICS (BODY ANGLE/FOOT CONTACT)
  • 3 REPS AT 15’
  • 60-90 SECONDS REST
  • RESISTED SPRINTS
  • Band/Partner Sprint
  • STRESS BODY ANGLE/FOOT CONTACT
  • 3 REPS AT 30’
  • 60-90 SECONDS REST
  • MED BALLS 
  • Take Off/1st Step Med Ball Throw
  • Drive the ball through the chest of their partner (ensure as much horizontal projection as possible)
  • Challenge of stability & decel on landing
  • 3 REPS EACH LEG
    • Pogo Series – BAREFOOT OR SHOES???
      • 2 Feet Intense Pogos 
      • 1 Foot Pogos 
      • (build resilient ankles, feet, calves – stiff contact through your toes)
  • 6 LINES – SPREAD OUT LINES
  • 10 SECONDS EACH 
  • 2 SETS EACH

2:50 – LEAVE FOR WEIGHT ROOM – GRADE 9 & WHITE DAY LIFTERS

OTHERS STAY & FINISH WORKOUT

ITEMS NEEDED

  • All Green Bands (see storage inside and under press box)-Mercer & Moore
  • 3 Sleds – ALL PLATES (plates from storage near Halt’s room)-Grade 10 (last name B-D)
  • Cones – Hein
  • All Med Balls – Grade 11 (last name M&O)
  • Tape Measure – Coach Swartz

05/26/2024

05/24/2024

05/16/2024

05/13/2024

05/06/2024

05/03/2024

04/29/2024

04/25/2024

04/23/2024

04/22/2024