Skating/Blocking OOB Sess w. Projection

Trainer needs: Interval timer app (HIIT interval timer android app), whistle, penalty calling app (Heath), chair, rules

Referees need: Whistles, rules

15 mins: OFF SKATES: Rules love in

  • SOOB, Cutting and BOOB
    • What are the definitions of these things
    • What is the difference between NI, Mi & Ma

5 Mins: OFF SKATES: Projection awareness

  • Everyone stand up straight, place one hand on your belly and another behind your back opposite your hand on your belly.
  • Breath in, attempting to move both hands out as far as possible (it takes a lot of strength to get your hand on your back to move; don’t worry if it doesn’t).
  • Exhale quickly, but make no sound as you do so. Sound is an indication of tension.
  • Breathe in again. Now, when you exhale, say the first letter of the alphabet.
  • Continue until you reach Z. As you progress through the alphabet, pretend that with each letter you are speaking to a target farther and farther away. Pause if you get lightheaded, and wait a few seconds before you go again. By the time you reach the end, you should be very loud and strong. If you’re still breathing right, you will be stronger than you could be breathing normally.

10 mins: Skate up/warm up

15 mins: ON SKATES: Penalty calling circuit

  • Circuit lasts for 60 secs with a 15 second break between – we are aiming for 2-3 full rotations.
  • Four spots are marked exactly ten feet apart – these are the corners. Two spots are marked at the apex of a triangle on opposite sides of the box – these are the points. On the corners of the square participants should be positioned with centre of hips over spot on floor. At the points participants can choose spot.
  • Each corner is a different on-skates activity. 1. On the spot running/walking on toe stops. 2. Sit ups/push-ups. 3. Isometric squats. 4. Planks.
  • Point1 has call app set up on a chair – ref does penalty calls with whistle and signal and point 2 mirrors signals and calls from opposite ref.

20 mins: ON SKATES: Endurance

  • Shoot for 100

15 mins: ON SKATES: Referee skating patterns (No pack starts) – all positions w. bunny

  • Drill is run like jams, bunny can call off jam.
  • Refs all select a position to start in. Encourage them to start in a position that they do not usually/often skate in. On the start whistle all refs skate as if there is a pack and jammers on the track.
  • A single ref acts as the ‘bunny’ or ‘pack’. If this bunny takes a knee before start whistle then this is a ‘NPS’ – if they do not, then it is a normal start.
  • Refs should practice good ref/ref and ref/skater communication during starts.
  • Encourage refs to make eye contact when they are speaking and to provide feedback to other refs about what they can hear, what they can see, if they are getting enough eye contact. Rotate through all roles and make sure everyone has a go.

20-30 Minutes: ON SKATES: SOOB, Cutting, and BOOB – drill with skaters

  • Make sure this is lined up with player trainer
  • Drill is run like jams, bunny can call off jam.
  • Refs all select a position to start in. Encourage them to start in a position that they do not usually/often skate in. On the start whistle all refs skate as if there is a pack and jammers on the track.
  • At least 3 refs should be standing in middle watching drill – refs in middle DO NOTCALL ANY PENALTIES
  • Skaters will be doing drills – refs will be looking for SOOB, Cutting, BOOB
  • Encourage refs to make eye contact when they are speaking and to provide feedback to other refs about what they can hear, what they can see, if they are getting enough eye contact. Rotate through all roles and make sure everyone has a go.
  • After 3 jams, all refs come into middle discuss, rotate.

10 mins: Cool down/stretch

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