Tuesday, October 12, 2010

Practice Thursday Oct. 14, 2010

Running for grades - after warmup run and stretch
A = nothing
B = 1 shuttle run
C = 2 shuttles, 1 set of 15 burpees
D = 3 shuttles, 2 sets of 15 burpees
F = 4 shuttle, 3 sets of 15 burpees

Outdoor Practice be outside if at all possible, aka unless its pouring
Run, Plyos, Stretch
Short 4 line Drill - work on hard cuts, attacking the disc, and 2 hand claw catches
Dump Swing Drill - work on getting the disc around quickly
Scrimmage - apx. 30 min - Work on both Ho (75%) and Vert (25%) and on calling endzone plays (all the time)
WM Drill (triangle of death) - just run the in cuts no deeps, set up 2 of these so people can keep moving, everybody throws once
Scrimmage - same as before

If the weather is bad and you are forced inside do the following:

Long run (couple laps through the school or something like that) and stretch
3 - Shuttle runs of 10,20,30yds
1 - Plyos for 30 yds, high knees, butt kicks, marios, luigis, lunges
2 - 15 Burpees
T-Drill and X-Drill, set both up and alternate between each, twice through each
Rest for a few minutes and repeat a second time
After running do any throwing you can do inside, breakmark, 30-30's, etc. you can also do triangle mark drill

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