Acceleration, Deceleration & Agility
Acceleration & Drilling
Discuss with JP 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.