*** ladies - first practice ***

Had about 18 at our first practice. Pretty good turnout - keep it up!

We worked on:

1. WARM-UP WITH 45s
2. THE MARK
   
3. MAN DEFENCE

Warm-up: we will need two brave volunteers to help us lead warm-up every day. If you are interested in this task please let us know.

45s:
- want to throw to the space in front of our receiver, not directly to them
- also, make sure that the cut is a sharp checkmark instead of a rounded banana cut

THE MARK:
- position yourself parallel to the endzone line, and line up your hip to the handler's navel
- give at least a disc space between you and the handler; if you are smaller, you can take another step back so you take up more space
- be light on your feet and ready to move quickly to stop the I/O and around throws
- centre of gravity should be low, and make sure to bend at your knees, not bending over at your waist
- give the open side throws: no biting!
Drill: 3-man

MAN DEFENCE
- triangulate: make sure at any point that you can identify where the handler is and where your opponent is
- shuffling is key - make sure you keep on your toes
- preserve the space - as the player you're guarding moves forward, move backwards with them (and keep your hand out to intimidate)
- anticipate where the cut will go so that you are not chasing
- don't bite on break-side cuts, but try not to let them get too far away from you
- don't get turned!
Drill: Cutting in pairs

FITNESS
- 1 minute of pain: set up cones 20 yds apart, and sprint back and forth between them for one minute. If it doesn't hurt you are not going fast enough.
- ladders: run in two lines twice around the field. The back pair must race each other to the front of the line.
- abs

DWYER SAYS: There are three ways to ensure that you get playing time on the team this year:
1) Be in shape (weights are key!)
2) Don't get beat on defence
3) Throw like you would in a game (no stationary throwing during warm-up!).

Our next practice will be Friday. Be ready to play by 7:25AM. That means that you should be cleated and have warmed up both your body and your throws (get into 3-man so that you are throwing with a mark on). Please bring a light, a dark, cleats, and water.

Also, come to Didn't Get Cut on Saturday!
K&J