NOVA 7s Practice

INDEX

1. Introduction
2. Practice Schedule

INTRODUCTION

Welcome to NOVA 7s. The goal of this season will be fitness, fitness, and more fitness. Players will be expected to complete multiple physical tests in order to be successful as a NOVA I or II player. NOVA III is a social side that we hope will also be competitive in their own right, but more for those who are interested in the purely social aspect of the game. NOVA Lost & Found will be the "Old Boys" side.

PRACTICE SCHEDULE

Practice will be at Oakton High School, every Tues and Thurs. See below for directions. Practice will begin at 7pm.

To get there:

• From I-66, take the Nutley Street exit towards Vienna.
• Once on Nutley Street, make a left at the first light: Virginia Center Rd.
• Virginia Center Rd turns into Country Creek Road - Road will dead-end, Oakton HS is in front of you.
• Fields will be on the right as you head into the parking lots.
• Use only the designated parking lots.

Practice Routine

Practices will typically last 2 hours. We begin at 7:00 sharp! This is very important, because we will be starting out with fitness. IT IS IMPERATIVE THAT EVERYONE MAKE FITNESS TRAINING.

7:00-7:30: Fitness will last for about 30 minutes, and may include anything from a timed 2-miler or shuttle runs or 50 yard sprints. Anything goes. Times will be tabulated. 80% of the selection process will be determined based upon a players particular ability to succeed at the variety of tests we have planned. Of course, player size, physique, and skills will be included in selections. But, don't be dismayed, FITNESS WILL BE THE KEY TO SELECTIONS this year.

7:30-8:00: Training will last for approximately 30 minutes, and will include drills, instruction, and ball-handling.

8:00-8:45: 7-on-7 Scrimmaging will be help coaches to determine who is: 1) capable of putting in an above average performance on the field, and 2) who has the stamina to compete at a high level.

There will be some sprints/fitness thrown in at intervals during 7-on-7 scrimmaging.

8:45-9:00: Fitness will be done at the close of practice for 15 minutes. Those who brought a friend to pratice will be able to skip one session if they so choose (see below).