Practice: 1 hour of stick work, shooting, long stick GBs.
Skill: 20min of agility ladders and plyometrics. 1 foot, 2 feet, straddle hops, buzz saw, alpine skier and Icky shuffle. High knees, butt kickers, power slides, back pedals and sprints.
Mobility: 10min head to toe stretch with a focus on neck, shoulders, hips, calves and hams.
-Hand release push-ups
Warm up: throw around with shooting and long passes.
Skill: 15 min agility ladder and cone work on breaking out laterally and either clearing it up field or rolling back out of pressure. 1 foot in, 2 feet, straddle hops, icky shuffle.
Mobility: 10 min head to toe stretch and foam roll. Focus on neck, shoulders and hips. Spent a good amount of time on foam rolling back, hips, glutes and quads.
Strength: 20-15-10-5 of push-ups, air squats and ab-mat sit-ups.
WOD: 6-8 reps of covering man and sliding to new ball carrier and applying pressure for 3-7 seconds then breaking out and clearing or rolling back and work on long passes in game situation.
Cool down: 8 min stretch and roll out.
Warm up: 10min stick work
Skill: 15 min hurdles, agility ladders and cone work.
4×40 yard warm up sprints
Strength: 3×20 walking lunges and explosive push-ups
1.3-4x 35 yard fast break sprints through cones to a give and go
2. 3 sets of Oklahoma leg drill (see video)
Cool down: 7min stretch and legs up rest.
Warm up: agility ladders and plyos.
Mobility: 8 min stretch
WOD: Back left dodges from dead ball to side right.
Skills: 15 min stick work and shoot around.
Cool down: 8 min stretch
Warm up: bike 5-10 min and break a sweat.
Mobility: 10min stretch and foam roll: neck, shoulders, hips, quads, hams and calves.
Strength: 2×10 walking lunges with 20# med ball.
WOD: 4 rounds for time of
-15 back squats 95#
Cool down: 5min incline walk on treadmill and 5min stretch
Outlaws with a double header this week vs Rattlers tomorrow and Machine on Sunday. This workout is for guys not playing tomorrow. If you’re suiting up Sunday then go lighter in the weights to avoid DOMs.
Warm up: 5 min of run, row or ride.
Mobility: 10 min H2T stretch and foam roll
Strength: 5×3 deadlift
Agility: 3×20 sec floor press hold. https://youtu.be/qU5YTUax_HU
WOD: for time (broke it up into 5×10’s)
-50 box jumps (step ups)
-50 KB swings 2 pood (1 pood)
-50 knees to elbow
-50 wall balls 20#
Cool down: 10min cool down and stretch
Warm Up: 10 min agility ladders and reaction ball work.
Mobility: 6 min stretch of shoulders, hips, quads, calves and hams.
Strength: 3×16 single DB overhead walking lunge.
WOD: 3 rounds for time
-12 DB snatch
-20 ab-matt sit-ups
Cool down: 7min coach’s stretch