PoNY Shape @ponyshape - Tumblr Blog

2 weeks?!.. Wow

2 person Dump Huck

Work = 4x rep, 4x rest

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Box tabatas with Partner box = 15 yards wide, 25 yards deep Rep = 20 on, 20 sec off X 2 Rest = other people going, or 2 minutes 2xO, 2xD There should be a thrower and mark. Throw to the person on O, have multiple discs ready to go for throwaways and D’s

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Thigh Burners

C ———————B | 7 | D ——— 10 ——– A Rep = Sprint A to B, Backpedal B to A, sprint A to C, backpedal C to D, sprint D to B, back pedal B to A, shuffle A to D, shuffle D to A, repeat

Rep 90 secs Rep 90 sec Rep

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Complete the Regular Shape

Players Anna, Billy, Chris.

Square-

w—12—x

y—12—z

Anna starts at w

Billy starts at y

Chris starts at z

Anna makes an out cut to in cut to x.

When Anna comes under, Billy starts deep cut

When Anna catches, Billy comes under and Chris starts deep cut.

When Bill catches, Chris comes under and Anna starts deep cut.

When Chris catches, Anna comes under, Billy starts deep cut

Rep: Repeat this cycle 10 times, always filling the vertex left open by the person that throws to you.

Work:

Rep counter clockwise

Rest - 90s

Rep clockwise

Rest - 90s

Rep counter clockwise

Rest - 90s

Rep clockwise

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Mark!

z- 5 -y

Mark and line of throwers at y.

One cutter at z.

Throw at y then cut at z

Rep: 8x mark. You are successful as a mark if you force at least 2 pivots.

Work: Everyone marks twice, once for backhand mark, once for forehand mark (flip drill).

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Pro Agility

a—10—b-5-c-5-d

Always face one direction during turns to work on both plant feet

Switch sides after 2 reps

Work:

4x c, b, d, c

4x c, d, b, c

4x c, b, d, a, d

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Black Widow (NORTH) A —– 10 —— D | 10 x | B —– 10 ——C Hips always face South. This is about form not speed, work on keeping hips facing south while moving as fast as possible( most likely using a sideways run) AxB, BxC, CxD, DxC = rep 6 reps, Rest, get back to 100%

#2weeks #TotalRecall #DoYouHaveAndFruitsOrVegetables?

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Wow, where’s my Dude?

Wow 8.22

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We are approaching the end of the season where some of us may want to continue on endurance and other’s may want to work on agility and explosion. It is up to you to know what you want to do. For now on I will write workouts with suggestions - you should pick what you want to focus on.

The one thing you should not skimp on is the warm up. We are in the home stretch so treat your body right.

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Tabatas

4x20 on 10 off

3 minutes rest

As many as you’d like ==**==**==**==**==**==**==**==**==**==**==**==**==**==**

Pro Agility

a—10—b-5-c-5-d

Always face one direction during turns to work on both plant feet

Switch sides after 2 reps

Work:

4x c, b, d, c

4x c, d, b, c

4x c, b, d, a, d

==**==**==**==**==**==**==**==**==**==**==**==**==**==**

Black Widow

(NORTH)

A —– 10 —— D

10 x

B —– 10 ——C

Hips always face South. This is about form not speed, work on keeping hips facing south while moving as fast as possible( most likely using a sideways run)

AxB, BxC, CxD, DxC = rep

6 reps,

Rest, get back to 100%

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Riley’s Favorites

Cones at 25 yards apart Rest between each rep will be breaths you take. No extra rest between sets. 6x50, rest = 8 breaths 3x100, rest = 13 breaths 2x150, rest = 16 breaths

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Hollywood Sq

X 5 A 7 D

7 7

B 7 C

Rep = X sprint A sprint B backpedal A sprint C backpedal A sprint D backpedal A sprint X

20-30s (depending on group)

X sprint A shuffle B shuffle A sideway-run C sideway-run A shuffle D shuffle A sprint X

20-30s (depending on group)

X fast feet while moving forward A sprint B sprint A sprint C sprint A sprint D sprint X

Rest = 4 throws a piece

Work= 2x rep, 2x rest (mirror the drill after the first Rep)

==**==**==**==**==**==**==**==**==**==**==**==**==**==**

60’s, 30’s: cones at 0, 30, 60 sprint 60, stop!, jog 30, sprint 30, stop!, jog 30, sprint 60, stop!, jog 30, sprint 60 stop! rep 30 secs rep 90 secs rep 30 secs rep

Dude where’s my WoW

6x150 Cones at 0, 25 Rep in less than 30 seconds Rest = 50 seconds of throwing Churn the budda 2x thru each position 4x tabata Rep = 2x 20 on 10 off Work = REP, 90 second throw, REP, 30 second throw, REP, 90 second throw, REP

Planks 1 min plank 15 second 1 min side plank 15 second 1 min side plank 15 second 30 second plank mountain climbers (lift foot, bring knee up to elbow, repeat with other foot) 15 seconds 1 min plank 15 throws

#PainOfRegretIsFarWorseThanThePainOfHardWork

W8.8W

Longish warm up finishing up with

2x50 yd bounds

2x50 yd accelerators

4x25 yd cherry picker (2 for height, 2 for distance)

tabatas

rep : 6x 10 on 15 off

work: 2x rep

churn that triangle-butter

12 12

B 10 C

Sprint all. Thrower stands 10 yards south of B.

2x A, B, C, A, B, C, A receive deep

2x B, C, A, B, C, A, B receive under

4x with partner. One starts at A one starts at B. After two full revolutions, throw under to person who started at A, then throw deep

#that's it #roll #stretch #that'sthewayuhuhuhuhilikeituhuhuhuh

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MoM 52′L

2x50 yd bounds

2x50 yd accelerators

2x25 yd cherry pickers

2x40 yd sprints

========================

Shadow tabata

Rep: 4x 20 on 20 off

Rest: 10 throws

Work: 2x Rep (1 as O, 1 as D)

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Point Gone Not so Bad

Rep:

0, 15, 0, 15, 0

jog 15

0, 15, 0, 15,

jog 30

0,15

Rest: 15 throws

Work: 2x rep

#upsidedown #cause #why #not #CoCup #NorthMeadow #CentralPark

7.18 wow

Complete the Regular Shape

Players Anna, Billy, Chris.

Square-

w—12—x

y—12—z

Anna starts at w

Billy starts at y

Chris starts at z

Anna makes an out cut to in cut to x.

When Anna comes under, Billy starts deep cut

When Anna catches, Billy comes under and Chris starts deep cut.

When Bill catches, Chris comes under and Anna starts deep cut.

When Chris catches, Anna comes under, Billy starts deep cut

Rep: Repeat this cycle 10 times, always filling the vertex left open by the person that throws to you.

Work:

Rep counter clockwise

Rest - 90s

Rep clockwise

Rest - 60s

Rep counter clockwise

Rest - 90s

Rep clockwise

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Mark!

z- 3 -y

Mark and thrower at y.

Cutter at z.

Rep: 8x cutter starts at z, makes a hard cut to x, then horizontal cut to break side. Mark you are successful if you force at least 2 pivots.

Work: Everyone marks twice, once for backhand mark, once for forehand mark (flip drill).

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Effin’ run

Cones at 0, 25

Work: 8x150

Rest: throw for 60 seconds, rest for 15

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Pro Agility

a—10—b-5-c-5-d

Always face one direction during turns to work on both plant feet

Switch sides after 2 reps

Work:

4x c, b, d, c

4x c, d, b, c

4x c, b, d, a, d

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Core

Rep:

1 min plank

20 seconds off

30 second side plank

10 second off

30 second side plank

20 second off

Work:

2xrep (no extra between)

#whatComesBeforeFrisA?#frisBBBBBB #duh

7.11 Workbutt

Black Widow (NORTH) A ----- 10 ------ D | 10 x | B ----- 10 ------C Hips always face South. This is about form not speed, work on keeping hips facing south while moving as fast as possible( most likely using a sideways run) AxB, BxC, CxD, DxC = rep 6 reps, Rest, get back to 100% =============================================

Hawaii:

(back of stack)

x x x x x x B A C Part A: In-Cuts

One thrower, cutting from A to B to C, getting a disc, and throwing to a Cutter from back of stack. Cuts Back to B to A, gets disc, throws to cutter off back of stack. Go until of cutters is depleted. As a cutter, catch the disc, and sprint it back to the person dishing the disc to the thrower. Part B: Out-Cuts Thrower does same thing, except throws it deep (25-30 yards) Cutters go deep WHEN the thrower catches it at the either A or C, whichever cone is FURTHEST from them. Sprints the disc back There is no rest between part A and B Everyone goes at least once, twice is even better. ============================================= Box tabatas with Partner box = 15 yards wide, 25 yards deep Rep = 20 on, 20 sec off X 4 Rest = other people going, or 3+ minutes 2xO, 2xD There should be a thrower and mark. Throw to the person on O, have multiple discs ready to go for throwaways and D’s ============================================= Mini, if no numbers then one of Riley’s favorites

Cones at 25 yards apart Rest between each rep will be breaths you take. No extra rest between sets. 6x50, rest = 8 breaths 3x100, rest = 13 breaths 2x150, rest = 16 breaths

#7.11 #work #workout #workoutplan #dontthink #mini

6.26 Go on and take a wow.

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Hollywood Sq

X 5 A 7 D

7 7

B 7 C

Rep = X sprint A sprint B backpedal A sprint C backpedal A sprint D backpedal A sprint X

20-30s (depending on group)

X sprint A shuffle B shuffle A sideway-run C sideway-run A shuffle D shuffle A sprint X

20-30s (depending on group)

X fast feet while moving forward A sprint B sprint A sprint C sprint A sprint D sprint X

Rest = 4 throws a piece

Work= 2x rep, 2x rest (mirror the drill after the first Rep)

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2 person Dump Huck

Each person throws six times per rep

Person A and Person B set up 10 yards horizontally apart with at least 30 vertical yards of space

1. B looks upfield for 4 stalls

i. A calls ‘I’m 1’

ii. B initiates A

iii. cuts uplines, B pumps

iv. A cuts backfield, B throws

2. B cuts deeps, A throws a 25-35 yarder.

i. B catches, settles and turns back to A

3. A cuts under(toward B)

i. B throws it

4. Goto step 1. Repeat until each player has thrown the disc 6 times

Rest = 6 throws a piece

Work = 4x rep, 4x rest

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Tabatas

Cones at 0 and 25

4x 20 on 10 off

Rest = 10 throws a piece

Work = 4x rep, 4x rest

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Atone for your Drops/Throwaways

Cones at 0,7,14

# Reps = ceiling( (# drops and throwaways) / 2 )

Rep = sprint 0,7,0,14,0

Work = #reps * rep

#rihanna #werk #youlooksoswolerightnow #standingoutsidemygym

Werk 6.20

60’s, 30’s: cones at 0, 30, 60 sprint 60, stop!, jog 30, sprint 30, stop!, jog 30, sprint 60, stop!, jog 30, sprint 30 stop! rep 30 secs rep 90 secs rep 30 secs rep

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Agility Box: C ———————B | 7 | D ——— 10 ——– A Rep = Sprint A to B, Backpedal B to A, sprint A to C, backpedal C to D, sprint D to B, back pedal B to A, shuffle A to D, shuffle D to A, repeat

Rep 90 secs Rep 90 sec Rep __________________________________________________

Churn that budda

12 12

B 10 C

Sprint all. Thrower stands 10 yards south of B.

2x A, B, C, A, B, C, A receive deep

2x B, C, A, B, C, A, B receive under

2x with partner. One starts at A one starts at B. After two full revolutions, throw under to person who started at A, then throw deep

__________________________________________________

6x150. Cones at 0,25. Rest = 2.5 times rep time/12 combined throws with a partner. Should be aiming for <28 seconds a rep, rest ~ 75 seconds.

#budda #butter #butta #churning

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WoW 6.14

Warm up

Hollywood Sq

X 5 A 7 D

7 7

B 7 C

Rep = X sprint A sprint B backpedal A sprint C backpedal A sprint D backpedal A sprint X20-30s (depending on group)X sprint A shuffle B shuffle A sideway-run C sideway-run A shuffle D shuffle A sprint X20-30s (depending on group)X fast feet while moving forward A sprint B sprint A sprint C sprint A sprint D sprint XRest = 4 throws of:

-Fake around backhand, throw inside flick

-Fake around flick, throw inside backhand

-Scoobers

-Hammers

-Offhand -Fake inside flick throw around backhand -Fake inside backhand throw around flick

Work= 2x rep, 2x rest (mirror the drill after the first Rep)

2 person Dump Huck

Each person throws six times per repPerson A and Person B set up 10 yards horizontally apart with at least 30 vertical yards of space

1. B looks upfield for 4 stalls

i. A calls 'I'm 1'

ii. B initiates A

iii. cuts uplines, B pumps

iv. A cuts backfield, B throws

2. B cuts deeps, A throws a 25-35 yarder.

i. B catches, settles and turns back to A

3. A cuts under(toward B)

i. B throws it

4. Goto step 1. Repeat until each player has thrown the disc 6 times

Rest = 6 throws of:

-Fake around backhand, throw inside flick -Fake around flick, throw inside backhand

-Scoobers

-Hammers

-Offhand -Fake inside flick throw around backhand -Fake inside backhand throw around flick

Work = 4x rep, 4x rest

Tall and Skinny

x 5 x

1 offense 1 defense in the box

Offense wants to get open 'deep' by more than one step

Offense wants to get open under

Defense wants to keep hips open using a mix of shuffles/sideways-runs/body positioning

Defense wants to protect the under

Defense wants to stay within one step if offense goes deepStall = 6 seconds

Work = 4x as O, 4x as D

Shadow Tabatas

Cones at 0 and 30

One rabbit on offense attacking both cones.

Can change directions whenever they want

At most 2 people on D, protect one cone(only with positioning,no body-ing). stay within one step of the rabbit if they attack the other cone

If # people > 3 split into two drills, > 5 split into three drills, etc.

Rep = 2 min of 15 sec on 15 sec offRest = 6 throws of:

-Fake around backhand, throw inside flick -Fake arround flick, throw inside backhand

-Scoobers

-Hammers

-Offhand -Fake inside flick throw OI backhand -Fake inside backhand throw OI Flick

Work = 3x rep, 3x rest

Atone for your Drops/Throwaways

Cones at 0,7,14

# Reps = ceiling( (# drops and throwaways) / 2 )

Ceiling means round up.

Rep = sprint 0,7,0,14,0

Work = #reps * rep

Core

If you need a workout I like this one

1 min plank 30 off

45 side plank 15 off

45 other side plank 15 off

1 min plank 30 off

1 min super mans with 3 second hold at top

Cool Down

#webackbaby #keepitweird #wewantsomemore

WoW 20

> Cutting Deep, Coming Under, Clear Drill: Tabata > > Start in the “stack”. Out cut. If thrower throws deep, receiver catches, throws back to thrower and sprints back to “stack”. If thrower pumps, receiver comes under. If thrower throws to incut, receiver catches, turns upfield, pumps, then turns and throws back to thrower and sprints back to “stack”. If thrower pumps at the incut, receiver sprints hard back to stack, waits a beat and then makes another deep cut. > > Each person does 2, 2 min seshes. > > 5 mins > > Shadow Tabata with thrower : >2 min of 20 sec on 10 sec off > On a mini field. Thrower with hard mark. 1 on 1 cutter vs defender. Cutter makes cuts relative to field and mark. Thrower throws or pumps. If cutter catches a disc he throws it back immediately and takes off again. > > > Each person does 1 O, 1 D. > > 5 mins > > Constellation: > > b 7 c > > 7 > > X 10 yd a 7 d > > > 1st Set: > X to A, sprint A to B, backpedal B to A, sprint A to C, backpedal C to A, sprint A to D, backpedal D to A, sprint A to X > > 45s rest > > Repeat > > 45s > > repeat > > 3 minutes > > 2nd Set: > X to A then sprint A to B, B to A, A to C, C to A, A to D, D to X > 10 second fast feet > 10 second break > X to A then sprint A to B, B to A, A to C, C to A, A to D, D to X > 10 second fast feet > > 90s break > > repeat > > 3 minutes > > 3rd rep: > X to A then sprint A to B, B to A, A to C, C to A, A to D, D to X > repeat (no break) > > 90 sec > > Repeat > > 3 min > > 40’s and throws: Cones at 0, 10, 20, 30, 40 1st person done starts a count down from 10. When that person reaches 0 start the next 40. > > (4) 40’s. Immediately pick up a disc. Player A stands at 20 yd line with the disc. Player B starts at 20 yd line too. Player B sprints to the 10 yard line and cuts back towards the 20. Player A throws to player B. Player A sprints to the 30 yard line and cuts back to the 20 where he receives the disc from B. 5 cuts each player. > > 1 min > > Repeat > > Done

SAW 6

Active Cones at 0, 15 yds. 4 x's High Knee Skips face the same way 0,15 and 15,0. 2 x's each leg, one legged zig zag hops 0, 15, walk back to 0 4-STEP DROPS 5x4-step drops squats – Accelerate for four steps then drop all the way down into a squat so your butt is practically hitting your heels then accelerate out for four steps and drop again – make sure to alternate which leg you are coming out of the squat. 30 seconds 5x4-step drops split squats – similar to above but instead of a squat you go down into a lunge then do a jump lunge to switch which foot is forward and then accelerate out of that. 30 seconds REPEAT both above Change in Direction Technique: Cones at 0, 5, 10 Using the above technique sprint 0, 5, 0, sprint through 10. Make sure you are alternating your wedge foot Agility Triangles B 5 yards D F (5 yards between A-B, C-D, E-F, G-H) A 5 yards C E G 3x Shuffle through - Start at A and side shuffle to B, then shuffle to C - all the way through to G. Stay under control. Short, quick, feet shuffling. Dont try and cover a lot of ground with each step. 3x Forward/Backpedal - Face the same direction the whole time. Backpedal from A to B, then sprint B to C, then backpedal from C to D etc. Work on getting low in and out of the stops and starts. You dont have to touch each cone, but get low. Like this: http://www.youtube.com/watch?v=-DNoxKJE6eE&feature=related 3 x Sprinting Shuttle Races Cones at 0, 5, 10 or A, B, C Chaser stands at B, a Shuttler approaches B, takes a small jump and goes towards A or C. Chaser chases. If towards A the pattern is B, A, C, A (total of 20 yards). Shuttler becomes Chaser. Each person should be the Shuttler and Chaser 5 times each. Done

saw 4

active Line Jumps: 15s Back and Forth X’s 3; 1 min rest between reps 15s In and out; left first then right first, done 15s lateral hops X’s 3; 1 min rest between reps 15s criss cross X’s 2; 1 min rest between reps Jump! Jump, jump: Jump laterally to your left in a big controlled jump. Upon ground contact, jump immediately back the way you came using two smaller jumps so you arrive back where you started the first big jump. Jump! jump, jump is a rep. 3 reps = 1 set. 1 set to the left; rest 1 set to the right; rest 1 set to the left; rest 1 set to the right; rest 8 seconds a rep/1 thru 5 is a set/3 sets 1. Foot fires; rest 2. Foot fires forward (slowly inch forward); rest 3. Foot fires with foot disassociation; rest (foot disassociation is rapid foot movement and then choose one foot 4. and step out about 12 inches to the side with every step of that foot. So one foot is staying in the same spot and the other is moving out to the side. Switch which one is doing that for the 2nd rep. The theory behind this is to be able to move limbs independently of each other so you're not relying on a dominant limb.) 5. Foot fires to sprint - foot fires for 8 seconds to a 20 yard sprint; rest Agility Triangles B 5 yards D F (5 yards between A-B, C-D, E-F, G-H) A 5 yards C E G 2x Shuffle through - Start at A and side shuffle to B, then shuffle to C - all the way through to G. Stay under control. Short, quick, feet shuffling. Dont try and cover a lot of ground with each step. 2x Forward/Backpedal - Face the same direction the whole time. Backpedal from A to B, then sprint B to C, then backpedal from C to D etc. Work on getting low in and out of the stops and starts. You dont have to touch each cone, but get low. Like this: http://www.youtube.com/watch?v=-DNoxKJE6eE&feature=related 2 x Sprinting rest a couple minutes 5 forehands each 5 pumps, IO backhand Agility Medley: Cones at 0 (A), 10 (B), 20 (C) X’s 3 with rest between reps: Run A,B; Sprint B,C (focus on exploding out of a run into a sprint); cut from C back to B at full speed rest X’s 3 with rest between reps: backpedal A,B; sprint B,C; cut from C back to B at full speed rest X’s 3 with rest between reps: side shuffle A,B; sprint B,C; cut from C back to B at full speed Rest X’s 3 with rest between reps: A,B karakokees, use the leg spike to bring your self into a sprint at B; sprint B,C; cut from C back to B at full speed 100 throws each either through drills that we've done before or concentrated, game like throws.

wow 18

Get warmed up 4x60 accelerators 3x6 "sky 'em"s - also called cherry pickers. These are reps of 3-4 steps into a full one footed jump that's as big as you can get. Get your hand up in the air, and look up at your hand like there's a disc about to fly into it. Catch that disc. 3x6 4-step squats - 4 hard steps into a prisoner squat, then explode out of it with arms swinging and getting your weight forward like a sprint start for 4 steps and drop back into it again. 4x6 4-step squats with turns - same as above, except you turn 90 degrees out of the squat 3x6 4-step split squats - same as above except with split squats (lunge, same thing) 4x6 4-step split squats with turns As little rest as possible! and straight into 50 throws - 10 OI forehand, 10 IO forehand, 10 OI backhand, 10 IO backhands, 10 special throws (try to keep this to one throw you do x10, or two at the most) 2 min rest Breaths for rests - Set up cones 50 yds apart. Then run these sets with turns. Try to hit max speed between every turn. 90 seconds 6x50 yds rest btwn reps is 6 breaths - take them as slow as you can. 4x100 10 breaths 3x150 13 breaths 2x200 15 breaths As little rest as possible! and straight into 50 throws - 10 OI forehand, 10 IO forehand, 10 OI backhand, 10 IO backhands, 10 special throws (try to keep this to one throw you do x10, or two at the most) 2 min tabata 90 sec rest 2 min tabata As little rest as possible! and straight into 50 throws - 10 OI forehand, 10 IO forehand, 10 OI backhand, 10 IO backhands, 10 special throws (try to keep this to one throw you do x10, or two at the most)

#wow

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saw 3

Active Cones at 0, 15 yds. 4 x's High Knee Skips face the same way 0,15 and 15,0. 2 x's each leg, one legged zig zag hops 0, 15, walk back to 0 Explosive Step-Ups 3x10 each leg with rest - Find a bench and put one foot on it with one on the ground. Do a step up, but while stepping up bring the trail leg up as quickly as possible all the way up to your chest. Pump your arms like you are sprinting. Change in Direction Technique: Cones at 0, 5, 10 Using the above technique sprint 0, 5, 0, sprint through 10. Make sure you are alternating your wedge foot Agility Triangles B 5 yards D F (5 yards between A-B, C-D, E-F, G-H) A 5 yards C E G 3x Shuffle through - Start at A and side shuffle to B, then shuffle to C - all the way through to G. Stay under control. Short, quick, feet shuffling. Dont try and cover a lot of ground with each step. 3x Forward/Backpedal - Face the same direction the whole time. Backpedal from A to B, then sprint B to C, then backpedal from C to D etc. Work on getting low in and out of the stops and starts. You dont have to touch each cone, but get low. Like this:http://www.youtube.com/watch?v=-DNoxKJE6eE&feature=related 3 x Sprinting Shuttle Races Cones at 0, 5, 10 or A, B, C Chaser stands at B, a Shuttler approaches B, takes a small jump and goes towards A or C. Chaser chases. If towards A the pattern is B, A, C, A (total of 20 yards). Shuttler becomes Chaser. Each person should be the Shuttler and Chaser 5 times each. Done

WoW 17

Cones at 0, 10, 25, 40, 50 Active 2 min Shadow Tabata: Get a partner. Use the 25 yard marker as your guide, but you can make it more V-ish if you want. Chase your partner for 20 seconds, take a 10 second break, get chased for 20 seconds, take a 10 second break. Little kids, like Luke and Tim, will be real good at this. 1 min off jog 10, sprint 30, stop!, walk 10, turn, jog 10, sprint 30, stop!, jog 10. 1 rep = jog, sprint, walk. 6 reps 1 min off Two Man Dump Huck drill mini sized field 40x25 with players A and B B goes backfield dump cut* (start parallel, 3-4 steps upline, stop, backfield dump) A throws dump to B and takes off deep B throws deep to A, pauses, cuts in to the sideline opposite of where A is A throws to B and jogs to dump position. *Do not jog into dump cuts. Jog to where your ideal dump spot is, STOP!, and then make a real dump cut. repeat 1 rep = 2 deep cuts, 2 dump cuts, 2 incuts for each person 1 min off Point Gone Not so Bad 0, 15, 0, 15, 0 jog 15 0, 15, 0, 15, jog 30 repeat 6 minutes Repeat 6 minutes Repeat No break 3 person marking drill: Thrower fakes for 5 second and the marker responds after 5 seconds thrower gets to throw. Marker becomes thrower. Thrower follows his throw to mark. 10 throws each. Real throws.

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