9/22/2022

Time	Drill
5 Min	Active Stretching Goal, Swax Lax, Bucket Balls, Cones, Football, Basketball 5 pushups for raking
16 min	16 Min Speed Workout 10 five second drills, with 55 seconds of rest, do each drill on the minute https://www.youtube.com/watch?v=M2eGvElkBQU&t=300s Fast March - Pickup knees with hands opposite, be snappy, stomp the ground A-Skip - Do for 5-10 seconds, big in front, knee high, snappy skip High Knees - Big in front, short snappy steps, Fast high knees Box Jumps - pretend to jump over boxes, bounce off the ground and jump high, hands in the back and bounce (5 boxes) Bounding - Look like a runner, 45 degree angle, jump off each foot, but get high and far and try to glide through the air, drive the knee high Pogo Jumps - straight up and down - bounce off the ground arms go up high Prime times (short) - quick movement straight legs, 12 inch steps, super frequent, Prime times (big) - straight legs, get the foot out as far out as possible, maintain tallness, go as fast as you can go Bent Knee Prime Times - Bent knees, get the foot out as far as possible 10 yard split and rip - Start with weight on front foot, left foot and left hand high, eyes down Sprints 4 min rest in between 20 Yard sprint 40 Yard Dash
10 Min	Spoke Drill Passing Catch Right throw Left, Catch Left throw right
10 Min	1 v 1's and 2v2's from x One move to goal New attack tryout
10 Min	Continuous 3v2 with swaxlax
10 Min	Offensive Principle: Weakside slow break shooting drill 3 guys, one passing down, to popping out guy, one to x, x guy hits original guy and shoots
10 Min	3 v 3 speed lax lift check only How you would make a basketball move, do the same thing
30 Min	Start at 7:15PM - Basketball