Double Leg Hop Backwards Forward Left - Right Skip for distance Skip for height Line Hope

Single leg ankle hops Forward Backwards Lateral

Foot ladders 5 - 15 m (16 ft - 50ft) 1 foot each F & B 2 feet each F & B 1-2-1 F&B Shuffle L & R 2 in/2 out 20-30 m (65ft - 100 Ft Scissors Snake 20 m (65 ft)

Short Distance

Vertical Jump - Hold 2 sec Hop + Hold + Hop + Hold Hop + Hop + Hold Vertical Jump + Hold + Chest Pass

Medicine Ball Two hand - Chest pass x 20 Two hand - Overhead Pass x 20 Twist - Partner V - Sit - x 25 each side Squat - push pres Push up on the ball Hammer Throw (L & R)

60 - 100 m Build ups 10-20 m Resistance 10-20 No Resistance Assisted - Bunge Bulgerian Bags Arms-shoulder Rotate Swing bag - shoulder - Squat Squat Lunge Side lunge Backword Lunge - Bag in front arms Good Morinings Triceps Side - Swings V sit - x 25 each side On back - Bag on ankles - Kness - chest

Lateral Hop over cones (small hurdles) Box Jumps (3) Box - Hurdle - Box Box + Box + Long Jump Box + Under over for height

4 Little Hurdles (Box in)

Tallest Box - Jump Tallest Box - Jump with Medicine Ball

Lie on Ball - Drop Medicine Ball from Box (Ball Drop)

Do the lift and do it well!!

Prepare for MAY!! March 11, 2013

% 70 75 80 Weight Reps 8 6 6 6 6 6 8 6 6 6 Hallway 6 70 75 80 Skipping 1 Fast - Hallway Fast - Hallway Seated twist Vertical bar twist 8 6 6 6 6 6 Day 2 Lift Hang Clean + Jerk (From Knee) Set 1 2 3 Bondarchuk Press 1 Bondarchuk Press 2 Bondarchuk Press 3 1 2 3 1 2 3 1 2 3 1 2 3 % 70 75 80

Name________________________________________________

Day 1 Lift Hang Clean (From Knee) Box Jumps Vertical Jumps with DB Box Jumps Bench

Set 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3

Weight

Fast Movement - Bar Fast Movement - Bar Fast Movement - Bar

Reps 8 6 6 6 6 6 8 6 6

70 75 80

Single Leg Squat On a box Single hops Forward - Distance Single hops Backwards 0 Distance Single leg jumps - height Single Leg RDL - Bar

Push ups Chest Complex W/DB Push ups Back Squat

Hallway Hallway 6 8 6 6 6 6 6

Stair Jumps Long jumps Backwards long jumps Pull up Dips

Stair Jumps Long jumps Backwards long jumps Plate Wood Choppers - Low to High Vertical Bar Twist

Skipping 1 Fast - Hallway Fast - Hallway Walking Plate Twist Glide + Jump

Day 3 Lift Hang Clean + Snatch (From Knee) Box Jumps Vertical Jumps with DB Box Jumps Bench

Set 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3

% 70 75 80

Weight

Reps 8 6 6 6 6 6 8 6 6 6

Yoder Punch Pull Ups Dips Vertical Bar Twist

70 75 80 Hallway

Push ups Chest Complex W/DB Push ups Back Squat

6 70 75 80 Skipping 1 Fast - Hallway Fast - Hallway 8 6 6 6 6 6

Stair Jumps Long jumps Backwards long jumps

Equipment

Shoes Training Aids

(Nike SD) Throw anything but a shot put 1.6 kg or 1 kg ball ($23/$26 each) Piltates Ball (Walmart) - Good for Middle School PVC Pipe " or 1" Rebar Sand bag Cones Bigger shot - 108 mm (G) 118mm (B) 75% Rim Weight is fine if <160 ft.

Shot put
Tony Hip TOE - KNEE - HIP Stay on the balls of your feet! Right foot - KEEP IT TURNING THRU THE THROW!!!
Drills Pop the Heal Cone behind the foot Eyes - level Hips and shoulders are Separate Toe - Heal Relationship - (Have to be open to turn hips fully) Toe - Heal Relationship - BALANCE Lift front foot - tap - TIMING - Left foot down THAN Toe - Knee - Hip DO DRILL ON A LINE! Hands on the hip T-K-H Weight on back foot - right (80%-90% of weight) Strike a pose - Eyes where you want it to go Chest up Tap front foot Hold for 3 seconds Hurdle or Bleacher or Medicine Ball TOE - KNEE - HIP Trigger with front - Toe - Knee - Hip (Hips will settle toward bleacher) LEFT SHOUDLER BEHIND LEFT HIP Tap Toe - Knee - Hip Press Left Foot - Leg Block Right Foot - Ball of your foot Cone Pinky stays in Contact Reach back RIGHT foot doesnt stop - Points between your legs Get up on your toe Drive your hip HIGH!! Left arm 5 o'clock -3 o'clock - 1 o'clock - 11 o'clock Medicine Ball ( Finger tips) Ball placement - front hip bone

Pop the Heal - Pose

Hip - Pop

Triple Extension Bar

Hip - Pop (Partner)

Medicine Ball

Feet square - Shoulders square Tuck ball underneath your chin Thumbs down Look at where you want it to go! Can't look down until you hear it land. Squat - drive yourself up (Get off the ground) Feet square - shoulder square - right foot back (Ball of your foot) Lift left foot - tap - explode Left leg stays in front when you land!

X Postion

MB - Lean over back leg - right elbox close to thigh on the line Load the back leg (Right) Ball of your foot Left foot tap Toe - Knee - Hip Finish Both arms up Right shoulder - Drive - makes the shot light From X Postion Tap left foot to start drill Toe - Knee - Hip Pop the HIP -- LIFT THE SHOULDER -- Jerk the left arm SHOULDER has greater exceleration than arm Go From X Position to Left arm at 3 o'clock Left arm from 3 o'clock to 1 o'clock then tuck the elbow Left arm from 5 -- 3 -- 1 -- tuck elbow FOCUS on right side exceleration 70% of Max

No Arm Strike

Grip + Flick

Put shot on your forearm let it roll down and catch it. Put in the palm of your hand and roll it up 4 fingers close together. Between ear and chin (Straight line when closer to chin) Angle - Thumb down - Flick Thumb down - check during drills Angle - Chest up - Punch the shot higher - Chin off your chest Angle - Bench press - lean back - chest up Raise hips slightly along with right leg --- knee to knee Fall -- Fall -- Fall NO HOP!!!!! Falling when you are bringing your knees together Drive left leg above the toe board --- A POSITION!!! COME OFF OF THE RIGHT HEEL RIGHT leg PULL underneath STAY ON BALL OF your foot Eyes back --- Left arm back --- Crunch right side

Glide

There will be rise from the back to the middle SHOT MUST REMAIN DOWN AND BACK!! If not staying low - use a high jump standard they have to glide under Keep left hand over line and upper body down Glide warm up 2 foot backwards long jump 1 foot backwards Left and Right for DISTANCE Go the the wall and stagger feet (left foot back slightly) - fall Make yourself small (belly on legs) UPPER BODY Does NOT MOVE Roll up on the right heel! Drive Butt checks INTO the wall Start right foot on line left slightly back Your hips will be falling AS SOON as you bring your leg in Reach left leg 11 o'clock facing 3 o'clock Come off of the right heel - slight turn 5 o'clock to keep balance Left hand over the line Hold and CHECK: 3 -- Heal -- 5 -- line Balance on right leg -- left leg hip height -- arms correct postion 5 reps each leg Start Balance Position -- Hop backwards across keeping eyes back LEFT LEG Straight Flip your hips (turns to correct position -- left shoulder comes back) Keep your shoulders BEHIND your hip!!!

GLIDE

FALL With Bar or w/o Bar

Fall + Reach With Bar or w/o Bar

Balance Drill Pull Drill w/bar Hop Hop + twist Fall + Reach+ Hop Hop + Stick power Short Glides on line With Bar or w/o Bar

Don't have to be real low (Easy Glide) Smooth

Fall + Reach + Pull + Jump land same time + JUMP (Land with same foot position) Feet Butterfly Drill Short glide with arms out at the end

Fall + Reach + Pull + Pop Fall + Reach + Hop Hop + No arm strike throw Cinder Block Glides Towel Drill

Shot put down and back - Power postion Use a line - ball stays on the line during glide throw the ball THRU your head Left shoulder will be down

u hear it land.

Warm up
Skips with Arm Swings Long jumps F/B/L/R Backwards