FOF Daily Routine
Daily Routine — Roughly 1 Hour
Everything 3-10 times
Faceoff Work
- Stretch (preferably with a partner to do antagonistic stretches)
- Hand drills
- One hand punch (DTL)
- Two hand clamp, pinch
- Clamp pinch drag
- Clamp pinch drag pop
- Two hand quick pinch pops w/ catch
- Clamp and Two step (Drive in, Rotate to 12)
- Half Clamp, Rotate, Rejam
- Footwork Progression
- Forward screws with pops to each quadrant
- Defensive screws with pops to each quadrant
- Reverse pinch and Backwards pops
- 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.