Dome training session

PART 1: WARM UP (10-15 min)

In lines, going up the field, jog back to start
Knee hugs, hip cradles, floor sweeps, walking lunges with reach, Frankenstein walks,
side lunge (lean side to side adductor stretch, switching directions each time),
skips (arms free), lateral skip, knees up, butt kicks, A-Skips, lateral step/lateral
shuffle, crossover
Falling start sprints start with 60%, move up gradually to 100%
Drink break
PART 2: PLYO WARM UP (5-10 min)
Broad jumps 5 forward then jog the rest x2
Single leg hops 5 each leg, jog the rest x2 each side
Single leg bounds full length x3
Cues: soft landing, make sure that jump is being absorbed knee and hip flexion,
landing heel-toe, body staying tall, eyes up throughout
Progression: older groups can do jumps over hurdles after last jump, go into a
sprint
PART 3: ACCELERATION/DECELERATION DRILLS (10 min)
On coaches go:

sprint from base stance x3

from stomach pushup and go x3
on back turn to right, then left x2 each side

Cues: focus on accelerating from the start, can be made into a race
Deceleration:

run to first cone, break down to athletic stance, hold until coaches go x3
run to coach (moving back and forth) break down to athletic stance until
coach releases athlete x3

Cues: focus on soft feet when decelerating, landing in athletic stance to be able to
move again

PART 4: STRENGTH (10 min)

Squat/lunge series x 8/side
Cues: Forward lunge, squat, reverse lunge, squat = 1 rep, focus on proper
mechanics of squat and lunge
High plank shoulder taps x 8/side
Cues: focus on keeping hips stable, if this is difficult, spread feet apart, keep core
tight and stable
Repeat x2
*can split into 2 groups so that one group is doing the lunge as other is doing taps*
PART 5: RACES (5-10 min)
Relay races start from base stance
Pushup sprint races
On knees, facing opposite way to start
Plank ladder/V-sit ladder up to half line
PART 6: GAME (5-10 min)
Options:

Octopus
Cone game
British bulldog