Thursday, February 23, 2012

As the season progresses, your knowledge of your teammates will increase and your ability to play instinctively will improve. This happens during practice and games as you support your teammates, work alongside them defensively and as you discuss your common performance after trainings and games. Another way to improve your knowledge of teammates is to watch them perform drills during training. Don’t stand around and talk at the back of the line, watch how other players perform the skills; learn from their mistakes and learn their tendancies. This will help the team be more effective and you will find yourself in the right spot to make an impact more often.

Warm-Up:
Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg
. Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)

Speed:
1. 8 x 40m sprints with 2 minutes rest between reps. 2 sprints from a 3-point start, 2 from a standing start, 2 from a falling start, and 2 from a lying start. Focus on staying relaxed, keeping your elbows at 90 degrees and driving your arms from your shoulders. If your elbows are at 90 degrees then you will be able to drive your hand from your cheek (face) to your cheek (butt).

Ball Skills:
1. Finger taps at arms length. 60 seconds. Move the ball around and focus on keeping the ball on the pads of the fingers.
2. Shazams. 1 handed passing facing your partner/wall. Start with your hand underneath the ball with the ball touching your belly button. Drive with your forearms before finishing the pass by flicking your wrists. The object is to develop wrist strength. Complete 20-30 each hand.
Sideways Shazams. Turn side-on to your partner or the wall and complete as above. Complete 20-30 each hand.
3. Running Passes. With a partner, one person run on the 5m line and the other on the 15m line and pass the ball between you. Focus on keeping the hips forward and moving the arms across the body.

Stretches:
Calves, hamstrings, quads and lower back.

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