FOA Training Program

FOA Training Program
 
 
 
Structure:
  1. Stance
    1. Knee Down
    2. SNG (Standing Neutral Grip)
  2. Warm-Up
  3. Movement Focus
    1. Knee Down
      1. Clamp
      2. Power Clamp
      3. Plunger
    2. SNG
      1. Clamp
      2. Clamp Plunger
      3. True Plunger
      4. Quick Rake
      5. Power Rake
      6. Reverse Clamp
  4. Exits
    1. Offensive
    2. Back Door
    3. Defensive
    4. TTL (Through the Legs)
  5. Catch Style
    1. Self Pop 2 Handed
    2. 1 Handed Stab
    3. Ground Ball
  6. Individual Work (extra drill from youtube “Beast Lab” Playlist to focus on your personal weakness) 
 
 
 
Warm-Up:  All movements for 1 set of 3 reps (Unless noted otherwise) 
  • Knee Down Days
    • Chops (10 seconds)
    • Quick Clamp
    • Power Clamp
    • Plunger
    • Saw Down into Exit
    • Saw Down into Peel off
    • Saw Down into Belly to Helmet
  • SNG Days
    • Door Knob Drill (10 Reps)
    • Chops (10 seconds)
    • Quick Clamp
    • Clamp Plunger
    • True Plunger
    • Quick Rake
    • Power Rake
    • Reverse Clamp
    • Saw down into Exit 
 
Training Reps: 3 sets of 5 reps (3×5)
video each rep via FOApp (Apple app store) with randomized cadence.  
Focus on full speed and precision. Quality > Quantity.
 
Monday: Training Link 
Stance: Knee Down
Movement Focus: Quick Clamp
  • Offensive
  • Defensive
  • Backdoor
  • TTL
Catch: Self Backhanded Catch 
Individual Work
 
Tuesday: Training Link
Stance: Stand Up 
  • Quick Rake
  • Power Rake 
  • Reverse Clamp
    • TTL
    • Back Door (Pick up from clamp)
  • True Plunger
    • Offensive
    • Defensive (270)
    • Backdoor
    • TTL
Individual Work 
 
Wednesday: Training Link 
Stance: Knee Down
Movement Focus: Power Clamp
  • Offensive
  • Defensive
  • Backdoor
  • TTL
Catch: Self Stab
Individual Work
 
Thursday: Training Link 
Stance: Stand Up 
  • Quick Clamp
    • Offensive
    • Defensive 
    • Backdoor
    • TTL
  • Clamp Plunger
    • Offensive
    • Defensive (270)
    • Backdoor
    • TTL
Individual Work
 
Stance: Knee Down
Movement Focus: Plunger
  • Offensive
  • Defensive (270)
  • Backdoor
  • TTL
Catch: Ground Ball Pick Up
Individual Work

Brand New! Video Coach 2.0

Facing off with the Pros with the NEW 2015/2016 rules and techniques. In this DVD The Faceoff Academy goes over:

- Warm Up - Stance - Moves - Wing Play
- Counters - Live Drills/Hand Speed Drills

Click Here to Order the Video On-Demand!