FOF Daily Routine

Daily Routine — Roughly 1 Hour

Everything 3-10 times

Faceoff Work

  1. Stretch (preferably with a partner to do antagonistic stretches)
  2. Hand drills
  3. One hand punch (DTL)
  4. Two hand clamp, pinch
  • Clamp pinch drag
  • Clamp pinch drag pop
  1. Two hand quick pinch pops w/ catch
  2. Clamp and Two step (Drive in, Rotate to 12)
  3. Half Clamp, Rotate, Rejam
  4. Footwork Progression
  • Forward screws with pops to each quadrant
  • Defensive screws with pops to each quadrant
  1. Reverse pinch and Backwards pops
  2. 10 Mins of FOF whistles on Youtube

 

Run (Common Run Tests at Division 1 Schools):

  • 25 Yard Shuttle 3 x 300 in 60 secs. 2 min rest. (25 and back 6 times)
  • OR 110 Yard Sprint in 16 secs – Jog back 110 Yards to Start in 44 secs. 16 Times. On the Minute

 

Wall Ball:

10- 20 Minutes (250-500 Touches)

Shooting

15 Minutes – Shooting out of dodges, on the run, and with feet set.

FOF Daily Whistles (With Music)