10/2/2017
Time/Session #: 6-8pm, Conditioning Session (Sports Complex)
Feedback: Increase grit, cardio endurance
Objective: Increase stamina for upcoming challenging opponents
Principles: Go Forward
6:00-6:15pm: Passing Warmup (5 people w/creative play) – drop to ground and get up at the whistle
Dynamic stretches – include balance activities listed here –
https://www.youtube.com/watch?v=O8jjPVqp4hU6:15-6:30pm
Activity: Hit, Drive, Place, Repeat (Groups of 4) – 2 are opposition, 2 are attack, length of the pitch, then switch roles on the way back – one players evades, drive for 5, go to ground and present, next picks up, then opposition cycles around once passed – no hit shields
KFA: 1) score the try on attack 2) run backwards on retreat for opposition
Focus: Contest for which group finishes first
Progression: Opposition tries to hold attacking player up
6:30-6:45pm
Activity: 30,5,10,5,30 – groups of 3 – Angry Cat for 30 sec. w/2 resistors – pickup ball, swerve through 5 cones (need 8 sets), 10 up downs together, sprint to finish w/5 passes each before scoring at try line, end w/30 crunches, jog back to repeat w/new cat
KFA: 1) explode off ground by pushing off w/two hands 2) hands up to catch and pass
Focus: race to finish first
Progression: 1 minute angry cat
6:45-7:10pm
Activity: 2 minute continuous 4 v 4 – 2 minutes always on attack – score without being touched, back other direction, thud tackle
KFA: 1) commit defender w/evasive footwork 2) hit space at full pace
Focus: Keep count of tries scored
Progression: 4 v 3
7:10-7:35pm Backs/Forwards Split – MiKayla w/backs, Sierra and Kea w/forwards
Activities: Tracking Triangle – cross-field
KFA: 1) fast, slow, fast 2) square shoulders
Forwards – Lineout Pod races w/opposition – cross-field
KFA: 1) jump in front 2) lift w/legs
7:35-7:45pm – Semi-opposed w/ RGBY/Flow
7:45-8PM: Cool Down Stretching
Location
Queens University of Charlotte Sports Complex
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