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CLARE CAMOGIE                                                    FOUNDED 1934





            §  Time – 40 minutes
            §  Frequency – 3 times a week
        Challenge - Do each of the above sets for 45 seconds to 1 minute, 2 or 3 times and challenge yourself by counting how
        many clean catches/controls you can get at full pace and see if you can beat your score in the second or third set.


        Proposed Weekly Timetable

                                                     Programmes
                   Days              Fitness      Strength / Agility      Camogie       Time Per Day
                   Monday       Conditioning & Speed    Morning                            25 minutes
                   Tuesday                              Evening       Wall & Skills Session  50 minutes
                   Wednesday        Endurance           Morning                          30 / 40 minutes
                   Thursday                             Evening       Wall & Skills Session  50 minutes
                   Friday       Conditioning & Speed    Morning                            25 minutes
                   Saturday                             Evening       Wall & Skills Session  50 minutes
                   Sunday              Rest               Rest               Rest


            6.  September 2020 Sessions

        Circa 50 girls arriving divided into 3 groups – Drills largely familiar to all of them

        9.30 – 5 minute warm up in a 20 x 20 square moving around jab lifting etc and while doing that doing dynamic
        stretching – Lunges / High Kicks / Squats / Hip flexers (in to out & Out to in)

        9.37 – 15/15 5 run…Line of cones across the field – 70 metres apart. Girls have to run across in 15 sec get 15 sec rest
        and run back. We go over an back 5 times

        9.42 – Water break

        9.45 – Attacking the ball, touch and striking drill in pairs
            •  Two cones 10 yards apart with girl and a ball at each cone
            •  Strike balls simultaneously over and back to hand with each girl putting pressure on the other to return it
                quickly

        9.48 – Girls move cones back to 30 yards apart and repeat

        9.51 – Girls move cones back to 50 yards apart and repeat

                Coaching points around attacking the ball, moving through it and varying between low and high balls and
                varying strong and weak sides

        9.55 – Water break

        9.58 – Set out 3 cones in a line 4m apart with a sliotar at either end. Girls in groups of 3 work the girl in the middle
        intensely for 45 seconds and switch…do as follows;

            •  First 45 sec – Handpass with all girls getting one stint in middle
            •  Second 45 secs – Roll in with girl controlling one touch and handpassing back and turning to take the next
                one
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