Sockeye Pod Practices:
These are several (3) practice schedules for Sockeye practices during the 2006 year. These are specifically for Thursday practices, when we work in small groups (5-10) in a skill-and-conditioning focused way.
Thursday Pod, 8-2-06
Team Goals: Improve offensive flow, continue marking progress
0:00 Jog, 7-8 warmup plyos, stretch
:15 5-6 faster plyos, 2x 40 yard up-and-outs
:20 water
Warm up drills
:22 Dishy drill with a twist
Flare the initial cut slightly to one side. Handler then cuts underneath
the receiver, to the far side, so the dishy will be slighty behind and to the
back side. Handler should be catching the dishy about 2-3 yards lateral and ~1
yard behind receiver. Fake and throw.
:25 2-line marking drill
Markers should alternate between working on low hands and stopping either
forehand or backhand.
:30 Clearing drill
1 line of about 6 players, same clearing drill as on Saturday, with the
disc moving to two cutters and then to a stationary player (or just to the
ground).
Everyone should do this:
2 times through receiving in the middle of the field (clearing
either side)
2 times through backhand side
2 times through forehand side
2 times through with a force middle near a sideline (reading to
see if there is space to clear up the line, using out-of-bounds space?)
:41 Stop huck with pressure drill
Just like Saturday, stop the around huck with your body (not by lunging or
diving arms) and then pressure the middle throw.
Do this 2 times each as normal, and two times with the cutter/defender
coming from a center stack towards the sideline (which should be harder on the
Offense...)
:46 Water break
:49 Quick 3 Man marking drill, alternate between super shifty marks (forcing as
many pivots as possible) and super-physical-intended-to-help-the-offense
marks). If time is running short skip this part, rather than any other.
:55 3v3 EndZone
Similar to last pod: 3v3 in the endzone, starting either with one dump or
two dumps. Endzone should be 25 yards wide and about 4-5 yards deep.
Defensive focus is on stopping handlers using the footwork we have been
practicing, and communication.
Offensive focus is on working together, dumping and scoring using around
throws.
Rotate the D through so that offense has several (4-5) possessions in a row.
1:10 Conditioning
20x 20 yard sprints
about ten seconds rest between each. Do together if possible. start with
different footwork (sideways, backwards, stagger step each leg) when possible.
1:17 Immediately into throwing
1:20 cooldown/stretch
1:28 done
POD PRACTICE, 8-23-06
Team Goal:
Get back up to speed after ECC tournament and ready ourselves for a strong Saturday practice.
Offensive Goals:
Be more comfortable with dump/swing
Sideline cutting
Defensive Goals:
Vision and Defensive Faking
0:00 Jogging/show easy plyos/stretch
0:15 7-8 harder plyos, 2x 40 yard buildups/water break
0:22 3 man mark drill, 3 times through each variation
[build up to game type marks]
no hands
low
throwers trying to draw fouls
stopping either flick or backhand
0:30 Warm up drills
1) Dishy (mix of normal and outside) 2-3 reps each
2) 2v2 2 line drill (marker/thrower and cutter/D for 1 throw)
Throw can be to live or dead side. Win the middle of the
field. 2 reps each.
3) 2v2 2 line drill....this time, the cutter should cut at least 3-4 yards
into the live side (any angle) and then to the dead side. Throwers are
focusing on throwing the around throw into space where possible. 2-3 reps
each.
0:40: Water Break
0:42: Dump Swing drills
1) 4v0
a) flat Stack
start with 2 handlers, 2 cutters. throw to cutter on a sideline
starting with handler attack, hit either the A or B handler
dump, and then swing to a downfielder on the break side, with or without
hitting the other handler.
work each sideline once at each position.
b) vert stack
start with 2 handlers, 2 cutters
throw to a cutter on sideline. handlers should set up at the A and B
(front of stack). same as before, handers attack and we dump swing,
finishing to a stack cutter on the break side.
2) 3v3
Offensive Drill:
Starting with a disc on the sideline of a 30 yard wide field, play
stall-10 until 5 passes.
O: try to work against the force, moving as far downfield and to the far
line as possible.
Defensive drill:
Same set up, but offense should try to use stagnant 'traditional'
offensive look, setting up a stationary dump and using more throws into
space. Make faceguarders pay for it.
0:55 Water Break
0:57 7v0 Vert Stack Run throughs
Do 2-3 each, go for about 50 yards if possible, work on stack
spacing (ie, staying far away from the sideline and handler rotation).
Running at 75% speed, these are for remembering who is supposed to cut and
for spacing away from the line.
Take a little time between these sets and do fewer, but higher focus,
reps.
1:01 Quick Water Break
1:04 3v3 End Zone Plays (on same 22 by 5 yard endzone)
5 second stall on the first throw. Sets of 3 for each O. go 2-3
each person on O, with different people if possible.
1:17 Conditioning
12 x 40yards
sprint 40, walk 40, the walk is the rest
1:22 immediate throwing
1:25 cooldown jog, stretch, done
POD PRACTICE, FIRST WEEK IN SEPTEMBER (after team break)
Overall Pod Goals: Bridge the gap back from the break to the Series
Offensive Goal: Communication and continuation, reconnecting with read
progressions
Defensive Goal: Stop continuation on break side, quickly raise pressure
level, increase defensive intensity
0:00 Jogging/show easy plyos/stretch
0:15 7-8 harder plyos, 2x 40 yard buildups/water break
0:22 3 man mark drill, 3 times through each variation
A change: start each mark by having the thrower and marker close eyes for 1-2
seconds, then both open eyes and start. This is to work on reaction time in a
game situation.
no hands
low
throwers trying to draw fouls
stopping either flick or backhand
0:30 Read Progressions: Quick Reintroduction
a) flat stack, 2 lines. one person gets the disc as the dump sets up...
progression;
[dishy] middle, middle, outside, dump
get 1-2 reps each.
b) vert stack, one line. have someone establish as the stack[master].
progression;
lane, lane, stackmaster, dump
gets 2-3 reps each.
0:40 stop continue cutting drill
like on Saturday, this is an offensive drill to work on timing the
continue cut to the break side.
get 2 throwing reps per person
0:46 water break
0:48 "2.5v2.5 break mark drill" (the extended 2v2 we did on at our last Saturday
practice and our last pod)
the goal of the offense is to get the disc from the line, to the thrower,
to the cutter, to the stationary target. defense needs to contain the disc
on the live side.
use injured guys as stationary targets if possible.
[this drill is slow, but quality. make the reps good, rather than getting a
lot of them.]
1:01 water break
1:04 3v3 End Zone Plays (on same 22 by 5 yard endzone)
5 second stall on the first throw. Sets of 3 for each O. go 2-3
each person on O, with different people if possible.
1:17 Conditioning
10 x 40yards
sprint 40, jog 40
1:20 immediate throwing
1:25 cooldown jog, stretch
1:32 done.
