PRACTICE #3: March 3, 2009 @ PHS 7:00 -
Partner up & get with your groups: Youth (2-5), HS (9-12), MS (7-8), Early MS (6-7)
7:03 -
Roll & Announcements:
7:05 -
• "Top Dawg" Tournament in 2 weeks @ W. Lincoln HS • "Warhorse Stampede" in 3 weeks @ Owen HS • Freestyle Clinic & practice with Mitchell County club next week • Give your shirt & shorts sizes to Mrs. Massie tonight • Keep a good attitude, and remember to "can the can'ts" Warm up:
7:10 -
• • •
Jog forward (swing arms @ shoulder) Jog backwards (swing arms) Tumble
• • • • •
Tumble penetration shot Tumble sprawl Tumble crab walk animal walk seal walk High knees skip Leapfrog with partner
Leapfrog tumble • Stretch
7:15 -
7:30 -
Group Drills (all doing the same thing, but in separate groups) • Lower your level & take a penetration step against the wall (solo) • TD stance Circle Drill/Shadow (partner) - also with hands down • TD stance Sprawl Drill (solo) - both legs back/right/left - also circle up • TD stance Circle/Sprawl Drill (partner) - partner dictates the action • Foot slap competition - 5 slaps = Winner Split into instructional groups • Youth - Review takedowns/bottom position/breakdown/halfnelson • HS - High single finish (Pipe) / multiple set-ups for single • MS - Continue Double leg instruction • Early MS – Freestyle
7:50 -
Rotate groups (except Youth)
8:00 -
Youth excused
8:10 -
Rotate groups
8:30 -
Drill: Double or single shot / Re-shot (double or single) - complete with finishes
8:35 -
Shot / Re-shot - most TD's in 2 minutes
8:40 -
Live TD's (30 seconds) - find new partner (try to have 3 different partners)
8:45 -
"Stud, stud, FISH" in 3 groups
8:55 -
Help roll up mats
9:00 -
Good Night! See you at Tuscola on Thursday.