Practice 9

Dynamic Warm ups-10m

Essential drills
(Volume)

• Pain-in-the-neck 
• Easy money
• Tilts and turns

Situations
-Defensive man STARTS "Live" go

• SL
• DL
• HC
• SL elevated
• HC elevated
• Grind ride

"Easy-in, hard-out"

Combat
2-1-1 (x3)

Water

Step-by-step technique
-Bottom

1. Free wrists
2. Elbow punch
3. ​Knee slide
4. Stand ups
5. Sit outs

Leg slip/defense

1. Inside switch
2. Inside waist
3. Defend crossface w/2 hands
4. Shoot HC w/inside foot grab

Shark tank-5m

Tournament
-Fall Brawl, October 29
If your name is on the official roster, you are cleared for competition.

Hawks
​
Wolverines

Words of Wisdom

• Commitment 
• "What does it take to be good?"
• "The one's who win are the one's who do more"