First 10 Days Scheduled

IWCC Players will report on Wednesday, August 8th at 5pm in the small gym where they will have their first meeting. The evening is full of activitis and will last until approx. 9pm. Thursday and Friday there will be two-a-days. The morning portion sessions are explained below:

Thursday, August 9th
6-6:15 Dynamics
6:15-6:20 Water/Jog/Stretch
6:20-7:00 50 Yd Sprint (as many times as possible) two attempts
-Men 7 Seconds
-Women 8 Seconds
7:00-7:45 ½ Mile Run (two attempts)
-Men 2.5 Minutes
-Women 3 Minutes
7:45-8:15 Fitness ladders, agility dots and core strength (stations listed below)
8:15-8:30 2 Mile Run (If not completed in time allotted, a second attempt will be mandatory)
-Men 14 Minutes
-Women 15 Minutes
8:50 Dynamics
9:00 Orientation for new IWCC students

Friday, August 10th
8-8:15 Dynamics
8:15-8:20 Water/Jog/Stretch
8:20-9:00 Timed Slalom w/Ball (three attempts)
9:00-9:45 Timed Slalom w/o Ball (three attempts)
9:45-10:15 Fitness ladders, agility dots and core strength (stations listed below)
10:15-10:30 Hills

Saturday, August 11th
8-8:15 Dynamics
8:15-8:20 Water/Jog/Stretch (three attempts)
8:20-9:00 Timed Box Drill (three attempts)
9:00-9:45 Timed Box Drill (three attempts)
9:45-10:15 Fitness ladders, agility dots and core strength (stations listed below)
10:15-10:30 TBA


Fitness, Agility and Core Strength(5 Minutes Per Station)
(1)
Jump Rope in Place (20 Reps Forward, 20 Reps Backward)
Alternating Foot Ladder
Stationary Jumps (8 Reps)
Sprint
(2)
Crossbar Medicine Ball-goal line to crossbar (15 Reps)
Carioca Foot Ladder
One Leg Lateral Hop (10 Right, 10 Left) – 3 cones -
Sprint
(3)
Cone Shuffel -2 cones- (3 Reps)
Foot Switches Foot Ladder
Dot Drills -5 Construction Cones- (Forward & Backward)
Cone Movements -5 cones-
(4)
Soccer Ball Transfer
Two Feet Per Box (Lateral) Foot Ladder
10 Yard Agility Square (one outside clockwise, one inside counter) -8 cones-
Line Exercise -12 Cones-
(5)
5-10-5 Agility -6 Cones-
Two Leg Hop (Lateral)
Diamond Cone -5 Cones-
Ice Skating Hops – 8 Cones-

The afternoon sessions will consist of small sided games focused on individual decision making and skill.

Sunday, August 12th the Lady Reivers are scheduled to have a rest and recovery day as the men will be playing three 30 minute periods against, an NAIA Top 20 team, Bellevue Univeristy (Bellevue, Nebraska). Bellevue will be showcasing IWCC Alumni Trevor Eastman (pictured to the left) as well as seven international players that round out their historically impressive squad.

Monday, August 13th
The Men's team will train early in the morning and have the opportunity to rest and recover the rest of the day while the women travel north to NCAA Division II powerhouse, Univeristy of South Dakota (Vermillion, South Dakota) where they will be faced with the opportunity to perform against one of the very best teams they will see all season.

Tuesday, August 14th
Men & Women 8:00-11:00am
Women 2:30-4:00 pm
Men 4:00-5:30pm

Wednesday, August 15th
Men & Women 8:00-11:00am
Women 2:30-4:00 pm
Men 4:00-5:30pm

Thursday, August 16th
The women host a presesaon friendly against NAIA's College of Saint Mary (Omaha, Nebraska).

Friday, August 17th them men host an NAIA Top 10 team, Grandview College (Des Moines, Iowa). The Grandview squad will be captained by the IWCC inagural season (2004) captain, Jordan Carver (pictured to the left).

The rest of the season is TBA. The schedule can be found by on www.athletics.iwcc.edu