PRACTICE PLANS

10/26/2022

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THURSDAY, OCTOBER 27, 2022

 

    • OPPORTUNITY TO GET BETTER TODAY – DAILY PROCESS
    • REMINDER – WE ARE LOOKING FOR MAX EFFORT WORK
    • ATTENDANCE
    • CONES AT 30’, 60’, 90’ TO START (Sprint, Decel, Walk)
      • OTHER EQUIPMENT
        • 3 Sleds – all weight plates
        • All Green Resistance Bands
        • Big Tire & Small Tire – PRESS BOX STORAGE


    • DIVIDE INTO 10 GROUPS
      • WARM-UP (VARSITY FIELD)
        • 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
        • SPRINT/DECEL/WALK 
          • 30’, 30’, 30’
            • Push-up #1 
            • Push-up #2
            • One Knee #1
            • One Knee #2
            • One Knee Lateral #1
            • One Knee Lateral #2

 

    • DIVIDE INTO 6 GROUPS
      • 6 STATIONS
        • #1 – Push Sled – straight and multidirectional
          • ALL 3 SLEDS (1 to 2 plates on each pole of each sled – 2 to 4 plates total on each sled)
          • Light enough to push with speed and force
          • 30’ MAX EFFORT
          • 4 REPS ( 2 straight, 1 angle left, 1 angle right)
        • #2 – Pull Partner & Go
          • ALL GREEN BANDS 
          • WALK PARTNER OUT FROM BEHIND (2 steps w/left leg & 2 steps w/right leg – 4 Steps Total then Release & Go)
          • 60’
          • 4 REPS
        • #3 – Dog & Bone – groups of 4
          • EVERYONE DOES THE ROLE OF DOG – 2 REPS
          • 10 SECOND ROUNDS
        • #4 – Tire Flip – Max Speed
          • SMALLEST TIRE – ONE PERSON
            • 3 FLIPS – 2 ROUNDS
          • BIGGEST TIRE – TWO PEOPLE
            • 3 FLIPS – 2 ROUNDS
        • #5 – REST
        • #6 – Broad Jumps – no rest/repeat – 4 jumps (measure distance of landing of 4th jump)
          • MEASURE/RECORD DISTANCE
          • 2 ROUNDS – BOTH MEASURED & RECORDED

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