Pod Practice - Possess

Beginning of Pod Practice.
Warm up jog/Plyos
Week 1 ACL Prevention jumps.

Plyometric Training                                             Session 1         Session 2        Session 3

Jump	Time	Reps	Reps	Reps
Wall Jumps	20 seconds
Tuck Jumps	20 seconds
Squat Jumps	10 seconds
Barrier Jumps (S/S)	20 seconds
Barrier Jumps (F/B)	20 seconds
180 Jumps	20 seconds
Broad Jumps (stick 5 seconds)	5 total
Bounding in place	20 seconds

Superset
3x10/side Monster Walks with Band.
3x10/side Disc Plank crunches. (Video to come soon)

Ready to go, ready to throw.

1) 2x2min Herschels with a focus on possession. How many passes can you get in a row? Can you possess the whole time?
Full 2 min rest in between.

2) Long V Break with whole Pod. Work on stuff expand yourself.

3) 3x10 Nitchees.
-We are a team that will consistently break the mark. Show off your skills here with a focus on possession. If the mark shuts you down, turn to your "dump".
- Feeling tweaky, do this in a bigger group. Feeling great, try this as a smaller group. Only have a small group? YOU GOT THIS!

4) 3 girls 2 dics 1 box.
- Each person (3 people total) stand in the corner of a 10yd x 10yd box. 2 people have discs. The person without a disc cuts to the corner of the box where there isn't a person. She receives the pass and then the person who threw it cuts to the open corner and receives the disc from the other person. Then she cuts and gets the disc from the initial person and so on. The hardest part is starting. But once you get going follow the logic: throw, take the empty corner, catch, repeat.
- Get 50 in a row. If there is a drop or a misthrow, play defense
- How to play defense: Set up cones at 5 yd, 10 yd, and 15 yd. For each turn you will run this suicide ladder. If you posses on offense, no need to play defense. Don't like to possess, get it back by running hard on D.
- Complete this 3x. Rest in between each 2-3 min.

5) Optional: Focused throwing.
- Pick 5 scenarios in a game time situation. Make them specific. Work on the muscles memory and complete 10 passes in a row to the correct side of your partner. Be critical of yourself so you are practicing good muscle memory.
- Example 1: IO flick to a bowling alley cut. I will focus on first pulling my mark over with this fake and then throwing a soft pass to the inside of my person. I will complete 10 passes in a row of this scenario.
- Example 2: Throwing a flick huck off an oven cut. I'll dish it to myself and throw it to my partner with a good amount of float and IO so it sits out in the space.