PRACTICE #4 Marc 5, 2009 @ THS 7:00 -
Announcements:
7:03 -
• Freestyle Clinic & practice with Mitchell Co. club • Take your stretching seriously - respect for all coaches Warm up:
7:10 7:15 -
• • •
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 Group Drills: • • •
Wall Penetration drill (all) Circle drill (solo) - add hands & sprawl Foot Touch drill (partner)
• Handfight / Heavy on the Head - forearm & collar tie - push/ pull/ snap - change sides - partner stay square (circle drill) • Snap / Block / Spin behind - add Spin Drill(?) 7:30 - Split into instructional groups • Youth - Review takedown steps/bottom position/breakdown/ half-nelson • 1 - Hip Toss basics - pinch arm - back step • 2 - Single & Double review - set-ups & finishes • 3 - Tilts & turns 7:50 - Rotate groups (except Youth) 8:00 -
Youth excused
8:10 -
Rotate groups
8:30 -
FLEX TIME (work with partner on TDs, bottom, ???) - YOUR CHOICE
8:35 -
LIVE WRESTLING - 2-minute periods (groups of 3, or pairs) - Continue wrestling after TD / try to turn / 3rd man is ref - call pins & bring back to feet if no action for 10 seconds
8:50 -
RELAY RACES - one group at a time (EMS 1st, MS 2nd, HS 3rd) (1) Leap Frog (2) Wheelbarrow - #1 (3) Piggyback - #2 (4) Leap Frog (5) Wheelbarrow - #2 (6) Piggyback - #1
8:55 -
Help roll up mats
9:00 -
Good Night! See you at Pisgah on Tuesday. Check the website for changes or announcements about the Freestyle Clinic / joint practice.