Daily Routine – Roughly 60-90 Minutes

Everything 3-5 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 
    1. Pinch
    2. Clamp pinch drag
    3. Clamp pinch drag pop
    4. Two hands quick pinch pops w/ catch 
  5. Clamp and Two step (Drive in, Rotate to 12)
  6. Half Clamp, Rotate, Rejam
  7. Footwork Progression
  • Forward screws with pops to each quadrant
  • Defensive screws with pops to each quadrant
  1.  Reverse pinch and Backwards pops
  2. 5-10 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)