After an active recovery WOD #20 got after it in the gym today and worked on dodging and metabolic conditioning. Great to get in some position specific and player specific work.
Warm up: Go over notes from last game and plan for next game.
Mobility: Coach’s stretch and couch stretch. Focussed on hips and blood flow as a result of coaching leg.
Skill: Cone dodging and footwork. Spent 10 minutes covering specific game situations and reinforcing proper technique.
Mobility #2: 10 min on shoulder and hip mobility. Also foam rolled lower back, upper back and full back. Also rolled out glutes, IT and upper hip.
Strength: 3×5 of hang cleans. Working on fast twitch fibers and explosiveness. One concern this late in the season is to not go so heavy that you overly tax yourself or your athletes. Take as long as you want for warm up but find a good work weight that is challenging but reinforces good technique and improves performance for a game that is 4 days away.
Start the hang clean just above the knee as seen in the picture.
Perform an explosive clean to the high rack position.
WOD: 5 rounds for time of 10 deadlifts and 20 wall ball shots.
#20-175lbs deadlifts and 20lb med ball. His time was 7:57
#13-135lbs and 14lbs med ball. Coming off of 6 days of lacrosse. Time was 10:03.
Notes: make sure you keep a neutral spine and tight core on deadlifts.
Don’t strain your head forward on your down position as in this pic:
Athlete should look about 2-3 feet in front of him/her on the ground to keep spine in alignment.
Wall ball shots are working on explosiveness, core strength and work level. Do not go shallow on your down stroke like pic #1:
Make sure your pockets go below your knees and you keep the med ball racked in your front position and gripping equally with each hand.
Cool down: 5 min foam roll. 5-10 min easy swim.