PRACTICE #5 March 10, 2009 @ PHS 7:00 -
Partner up / Roll / Announcements: • Mitchell Club @ Owen this Thursday • T-shirt & shorts orders will be made tomorrow (Wednesday) • Check out the website for news, videos, updates
7:05 -
Warm up & Stretch: • • • • • • • • • •
7:15 -
Jog forward (swing arms @ shoulder) Jog backwards (swing arms) Carrioci Skip hop high knees Tumble (multiple) Tumble penetration shot Tumble sprawl circle up penetration shot Tumble crab walk animal walk seal walk Leapfrog with partner Leapfrog tumble STRETCH
Group Drills: • Basic spin snap & spin from knees snap, spin, follow • Back arch (w/ partner) • Sit out high arch
7:30 -
Split into instructional groups • Youth - TDs: motion, change level, penetrate; Bottom: keep & rebuild base; Top: Near arm breakdown X-wrist control • HS - Continue work on Hip Toss & Back Step • MS - Crotch Lift & Gut Wrench • Early MS – High Crotch Double finishes (Set-ups: Forearm & Collar, Slip, Peck & Step)
7:50 -
Rotate groups (except Youth)
8:00 -
Youth excused
8:10 -
Rotate groups
8:35 -
Live Matches (4 rounds):
8:50 -
•
Coaches referee
•
1-minute periods
•
Freestyle/Modified Folkstyle rules (i.e., pin wins; 2 out of 3 periods wins)
Drill TDs: •
Vary the set-ups
•
Clean finishes
•
Focus on Doubles, Singles, & High Crotches
•
Pair with the most TDs in 4 minutes calls “grass drills” for the rest of the group (1 minute)
8:55 -
Help roll up mats
9:00 -
Good Night! See you at Tuscola on Thursday.