High School Practice Plans Days 1-10

High School Practice Plans: Days 1-10
by Philip Davanzo III
Jordan High School, NC

One thing we do is: No stretching. Everything in our warm-ups is dynamic (sport specific stretching) and is pretty tough. It's non-stop and we try to vary it everyday to break the monotony. After 20 minutes they should have lost about 1 lbs or so. Anytime we leave the room for water, they come back and start jogging until the time is up. We have resistant bands, pull up bars etc. If they are not doing the bands or pull ups or peg board then they are jogging.

Practice into four periods: 1 - Drill, 2 - Instruction, 3 - Live, 4 - (OT) Fitness.

WARM-UPS:

HAND SPINS These are basically spin drills but you are in a 4-point stance and spin on your hands, changing directions on the whistle.
CRADLE GRIPS One guy lays on his back legs straight and crossed. Your partner stands over your head and you grab fingers to fingers (what we call wrestler's grip). You must pull your self up (like doing pull ups)
PENETRATIONS One guys stands with his legs open and a guys shoots through them and then leap frogs back over.
SPIN DRILL (FOCUS ON THE OVER THE TOP SERIES) Instead of doing a spin drill with a guy pressuring the head and changing direction on the whistle we use this in warmup, but focus on the drilling and scoring aspect. We start out front one guy in poor position (hands and knees) other guy shoulder in base of neck, hands cupped behind armpits, we pull forward and spin one direction until we get back around front, pull and then change direction. How many times will you get a guy on his hands and knees in a match? Not too often on a good guy so you must be able to capitalize in this position!!!!!!!!!!
BEAR CRAWL TO SHOULDER ROLL we crawl in a 4-point stance and then when we get to certain point, we do a shoulder roll (kind of to work on granby from any situation)
BALANCE DRILL - One guy has a leg up the other guy work on moving him around fake tripping (it stretches and works on balance). We will go from inside, outside and leg up on shoulder. About 30 secs per side. After both guys go I will have both guys have one foot up at the same time and move around. Then I will blow the whistle and they will have to battle each other to stay up.

TECHNIQUE:

Basic Tie-up We want to be double bicep, wrist and bicep. If he collars us we go elbow/wrist bicep
Set-up to Double club head and go, outside tie to a wrist snap (start at biceps, level change and slide your arms down to snap) the key is level change! There are a bunch more that we do
Set-up to Hi-crotch Roll head under (from elbow bicep), Pull elbow (from elbow bicep), club and go, Fake and follow
Finish two shots Just finish your doubles, hi-crotch, duck unders, etc

LIVE:

30X30 30 second goes x 30 second goes.
1-1-1 Matches
Shark Bait
Situation Scrimmage

FITNESS:

Sammy Hensons - Sammy works on foot speed and fitness + stand and rotate your hips 180 degrees through the opposite arm up and come back. Keep going for about 1 min. then change directions. (Kids will be lazy and not rotate their hips, they will split their legs, do not let them!!!!)
Plate Run - everyone gets a 45lbs plate and must carry it while sprinting and jogging. Can not put them down unless the whistle blows. You let it touch the floor you give up a team point in a match (that mind set). We will do what we call Vila Plates of courage (named after one of my former coaches Alexis Vila of Cuba 3x World Champ, Bronze medal in 1996 olympics). 45lbs plate you do curls, rows, military presses, hi-pulls (hands at the very top of the plate), tricep extensions, also start at 90 degrees go over your head and back in one motion with out breaking 90 in your elbows, very fast "burnouts" for chest (presses as in bench press). All of this is done with out letting the plate go, we move from one movement to the other. WE usually start with only 12 reps per movement. The very last exercise we do after two or three sets is a hold at 90 for 30 or 40 seconds. They shouldn't be able to last long b/c every muscle has been burned out! We will also do a brick run. They must carry one regular size brick in each hand (palms down) while they run. This burns their fore arms and hands.
Hindus - You start in a 4-point but you have your butt high in the air and come down at an arching angle and until your chest is high in the air. Then you come back through in that same reverse motion! These work your shoulders and everything and are tough!

NOTE:

We will do a lot of hand fighting and pummeling on days that we do plate runs. These are our butt kicking days. It's usually when we have a few days until competition: Usually Monday's because that's when kids are the heaviest. Day before matches are drill intensive and weight making days. We do not go a full practice (1 and a half hours at most). During the season (mid January) we start to tier back and by the tournament time (states, regionals) we are usually in for 45 -1 hour for all practices. You need to be fresh! You cannot be worn out when you are at a state qualifier.

We work on foot speed almost every day via handspins, mountain climbers (3 different speeds; normal, fast and lightening fast), Sammy Hensons, line jumps (fast), jumping rope, stance and movement, and a whole bunch more.

We will do an orange flag day (orange b/c it's the only color that we figured out doesn't resemble gang affiliation). If they see an orange paper hanging on the day they know it's going to be a brutal day! This is similar to Iowa's red flag days.

Day 1

3:30 3:50 (20): Warmups - HAND SPINS, CRADLE GRIPS, PENETRATIONS, SPIN DRILL (FOCUS ON THE OVER THE TOP SERIES), BEAR CRAWL TO SHOULDER ROLL, SKIP, BALANCE DRILL, HAND SPINS

3:50 3:53 (3): Water

3:53 4:53 (60): Instruction:

Two basic stances (staggered and square)
Drop step (use wall)
Double
Hi-Crotch
Pepsi

4:53 4:56 (3): Water

4:56 5:20 (24): Live

5:20 5:40 (20): Fitness: Sprints, Bear Crawl, Arm Crawls, Pushups and Sammy Hensons

5:40 5:50 (10): Closing Remarks

Remarks:
Study hall at 240 in my room. Must report to me and then go to tutoring. Practice starts at 330 do not be late!
Practice schedule on board it may change from time to time. Do not miss practice and do not be late
Weigh in and weigh out everyday.
Shower is mandatory!
Parents pick up behind back at 6 every day.
Start second quarter off strong

Day 2

3:30 3:50 (20): Warmups - HAND SPINS, CRADLE GRIPS, PENETRATIONS, SPIN DRILL (FOCUS ON THE OVER THE TOP SERIES), BEAR CRAWL TO SHOULDER ROLL, SKIP, BALANCE DRILL, HAND SPINS

3:50 3:53 (3): Water

3:53 4:43 (50): Instruction:

Basic Tie up
Set up to double
Set up to hi-crotch
Finish two shots
Defense
Referee position
Stand-up

4:43 4:46 (3): Water

4:46 4:06 (20): Live - Intensity Day 30X30

4:06 5:26 (20): Fitness: Sprints, Bear Crawl, Arm Crawls, Pushups and Sammy Hensons

Day 3

3:30 3:50 (20): Warmups - HAND SPINS, CRADLE GRIPS, PENETRATIONS, SPIN DRILL (FOCUS ON THE OVER THE TOP SERIES), BEAR CRAWL TO SHOULDER ROLL, SKIP, BALANCE DRILL, HAND SPINS

3:50 3:53 (3): Water

3:53 4:43 (50): Instruction and Drill:

Drill Double Set up (progressions) 1 minute one guy
Drill Hi-C Set up (progressions) 1 Minute one guy
Stand up
Defense pepsi
Short offense

4:43 4:46 (3): Water

4:46 5:06 (20): Live - Shark Groups: 1 man in for 1 minute

5:06 5:26 (20): Fitness: Sprints, Stance and movement, Push-ups, Sammy Hensons and Plate Run

Remarks:
Study hall at 240 in my room. Must report to me and then go to tutoring. Practice starts at 330 do not be late!
Practice schedule on board it may change from time to time. Do not miss practice and do not be late
Weigh in and weigh out everyday.
Shower is mandatory!
Parents pick up behind back at 6 every day.
Start second quarter off strong

Day 4

3:30 3:50 (20): Warmups - HAND SPINS, CRADLE GRIPS, PENETRATIONS, SPIN DRILL (FOCUS ON THE OVER THE TOP SERIES), BEAR CRAWL TO SHOULDER ROLL, SKIP, BALANCE DRILL, HAND SPINS, Hand Sprawls

3:50 3:53 (3): Water

3:53 4:43 (50): Instruction and Drill:

Drill Double Set up (progressions) 1 minute one guy
Drill Hi-C Set up (progressions) 1 Minute one guy
Stand up
Defense pepsi
Short offense over the top (1 minute per guy)
Front head lock army step (1 minute per guy)
Front head lock Set up, and bring down to mat
Reads and opening a guy/Stalk
Double bicep tie go to snap double

4:43 4:46 (3): Water (change shirt)

4:46 5:06 (20): Live - 6 minute matches

5:06 5:26 (20): Fitness - Run Outside (hills)

Remarks: Practice Saturday 8 am SHARP, Paper work from parents meeting needs to be turned in

Day 5

3:30 3:50 (20): Warmups - HAND SPINS, CRADLE GRIPS, PENETRATIONS, SPIN DRILL (FOCUS ON THE OVER THE TOP SERIES), BEAR CRAWL TO SHOULDER ROLL, SKIP, BALANCE DRILL, HAND SPINS, Hand Sprawls, Collar snap, shuffle

3:50 3:53 (3): Water

3:53 4:43 (50): Instruction and Drill

Drill Double Set up (progressions) 1 minute one guy
Drill Hi-C Set up (progressions) 1 Minute one guy
Stand up
Defense pepsi and butt drag
Short offense over the top (1 minute per guy)
Front head lock army step (1 minute per guy)
Front head lock Set up, and bring down to mat
Reads and opening a guy/Stalk
Double bicep tie go to wrist snap double
Duck Under
Single Leg defense Limp leg
Top Spiral to laces (stop first move)

4:43 4:46 (3): Water (change shirt)

4:46 5:06 (20): Live: Shark groups 30 seconds

5:06 5:26 (20): Fitness - Buddy carries, plate carries, Hindus, Stance and movement

Remarks: Practice Saturday 8 am SHARP, Paper work from parents meeting needs to be turned in

Day 6

8:00 8:20 (20): Warmups - HAND SPINS, CRADLE GRIPS, PENETRATIONS, SPIN DRILL (FOCUS ON THE OVER THE TOP SERIES), BEAR CRAWL TO SHOULDER ROLL, SKIP, BALANCE DRILL, HAND SPINS, Hand Sprawls, Collar snap, shuffle

8:20 8:23 (3): Water

8:23 9:23 (60): Instruction and Drill:

Drill Double Set up (progressions) 1 minute one guy
Drill Hi-C Set up (progressions) 1 Minute one guy
Stand up
Defense pepsi and butt drag
Short offense over the top (1 minute per guy)
Front head lock army step (1 minute per guy)
Front head lock Set up, and bring down to mat
Reads and opening a guy/Stalk
Double bicep tie go to wrist snap double
Duck Under
Single Leg defense Limp leg
Stop 1st move (spiral to laces)

9:23 9:26 (3): Water (change shirt)

9:26 9:36 (10): Live: Shark groups 30 seconds

9:36 9:56 (20): Fitness - Buddy carries, plate carries, Hindus, Stance and movement

Day 7

3:50 3:53 (3): Water

3:53 4:43 (50): Instruction and Drill:

Drill Double Set up (progressions) 1 minute one guy
Drill Hi-C Set up (progressions) 1 Minute one guy
Stand up
Defense pepsi and butt drag
Short offense over the top (1 minute per guy)
Front head lock army step (1 minute per guy)
Front head lock Set up, and bring down to mat
Reads and opening a guy/Stalk
Double bicep tie go to wrist snap double
Duck Under
Single Leg defense Limp leg
Stop 1st move (spiral to laces)
Cross Face series

4:43 4:46 (3): Water (change shirt)

4:46 5:06 (20): Live: Shark groups 30 seconds

5:06 5:26 (20): Fitness - buddy carries, plate carries, Hindus, Stance and movement

Remarks: - Tickets and envelopes

Day 8

3:50 3:53 (3): Water

3:53 4:43 (50): Instruction and Drill:

Drill Double Set up (progressions) 1 minute one guy
Drill Hi-C Set up (progressions) 1 Minute one guy
Stand up
Defense pepsi and butt drag
Short offense over the top (1 minute per guy)
Front head lock army step (1 minute per guy)
Front head lock Set up, and bring down to mat
Reads and opening a guy/Stalk
Double bicep tie go to wrist snap double
Duck Under
Single Leg defense Limp leg
Stop 1st move (spiral to laces)
Cross Face Step in whole
Sit out turn in (sit out series)
Cross Face Lynch finish, double bump
Ring around defense

4:43 4:46 (3): Water (change shirt)

4:46 5:06 (20): Live - Situation Wrestling,

5:06 5:26 (20): Fitness - Buddy carries, plate carries, Hindus, Stance and movement

Remarks: Practice tomorrow 330-430, Navy/Red, Envelopes and tickets

Day 9 - Navy/Red Meet: intersquad scrimmage

Day 10

3:30 3:50 (20): Match Review

3:50 4:10 (20): Warmups - HAND SPINS, CRADLE GRIPS, PENETRATIONS, SPIN DRILL (FOCUS ON THE OVER THE TOP SERIES), BEAR CRAWL TO SHOULDER ROLL, SKIP, BALANCE DRILL, HAND SPINS, Hand Sprawls, Collar snap, shuffle

4:10 4:13 (3): Water

4:13 5:03 (50): Instruction and Drill:

Drill Double Set up (progressions) 1 minute one guy
Drill Hi-C Set up (progressions) 1 Minute one guy
Stand-up
Defense pepsi and butt drag
Short offense over the top (1 minute per guy)
Front head lock army step (1 minute per guy)
Front head lock Set up, and bring down to mat
Reads and opening a guy/Stalk
Double bicep tie go to wrist snap double
Duck Under
Single Leg defense Limp leg
Stop 1st move (spiral to laces)
Cross Face Step in whole
Sit out turn in (sit out series)
Cross Face Lynch finish, double bump
Ring around defense
Load up series Bait Bar/Half, Hook Bait Bar
Front Head Lock Run and Shuck

5:03 5:06 (3): Water (change shirt)

5:06 5:16 (10): Live

5:16 5:30 (14): Fitness - Hallways

Remarks: Practice tomorrow 8-930, Return at 330 , Will return at 745 (football game so bring money), Practice is not an option, Saturday 8-10 bring sneakers

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