7.18 wow
Complete the Regular Shape
Players Anna, Billy, Chris.
Square-
w—12—x
|
12
|
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!
x
|
10
|
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)
