Practice Plans Show Me Yours!

PRACTICE 11/7/22

400-415 Meeting and expectations (Sickness, excused practices, showers, proper clothes in cold weather, quality people on and off the mat.

Warm-Ups Monday
Meter Drill     15 MINUTES

 

Doubles Offense 415-445 30 Minutes

1. Tie up

1. 1. Head position, grab triceps
   2. Foot work to set up

1.      Quality steps

1. 1. Set ups

1.      Push-pull
2.      W I N

                                           iii.     Flick elbows

1. 1. Double Leg

1.      Clear hands, level change (really emphasize)
2.      Hands behind the knees, Use head to push upper half

                                           iii.     Finishes

1. 1. 1. 1. Lift and put back on knee
         2. Flare
         3. Cut back to butt, climb up body
         4. Train Double (head up in chest, cut knees, drive through)

WATER BREAK

1. Shot Defense 450-520 20 minutes

1. 1. Stances to sprawls

1.      Hands down, switch lead foot
2.      Sprawl to lead foot side hip

                                           iii.     Work on moving around, sprawl on clap

1. 1. With partner sprawls off of double leg attempt

1.      Forearm back of head, Move head to inside if need (arch grab neck/crossface)
2.      Block at arm pit with open hand

                                           iii.     Spin to ankle, hip (GRAB SOMETHING)

WATER BREAK 520-523

1. 1. Live to takedown drill 8 minutes 523-531

1.      Only double leg attempts with our set ups from earlier
2.      Only sprawls, spin around and attack hips

                                           iii.     Takedown/score ends rep, get up go again.

– Conditioning 524-530

6 minute jog end to end burpees

 

530-540: Cool down and stretch, coaches talk.