Acceleration, Deceleration & Agility

Acceleration & Drilling

Discuss with JP or Marshy which ones you should do and how often.

Pole vault accelerations

With aquabag

Acceleration into Ohlsen's

15m accel, 15m Ohlsen

Arms across chest accelerations

Arms across chest first four steps

High Knees w Trist & Hold

Single Side Bounds
(rhythm first - power second)

Skip Skip Hammer
(slow to fast: ball or no ball)

Deceleration

Discuss with JP or Marshy which ones you should do and how often.

Stop, punch, pullback and backpedal

From running start

Swerve in acceleratoin with pick up ball and light pressure of oponent

Lateral movement

Discuss with JP or Marshy which ones you should do and how often.

Lateral hurdle shuffle

With stick or aquabag

Aquabag rainbow shuffle

Lateral 1-5

Vest, hurdle & plate throw variations

Horizontal CODs

Discuss with JP or Marshy which ones you should do and how often.

Spin (w aquabag carry)

At pole/goal post

Swerve into acceleration

With ball pick up & light pressure from opponent

Stop & go

With hydrovest

‘Options’ position & transitions

Discuss with JP or Marshy which ones you should do and how often.

agility shuffle to accelerate - stick or aquabag

Swerve in acceleratoin with pick up ball and light pressure of oponent

High knees (w twist & hold)

Swerve in acceleratoin with pick up ball and light pressure of oponent