East has accepted invitations to field two (2) teams to play at the following events:

• 2012 Virginia Beach Turkey Shoot (Nov 17)
• UNC 7v7 Tournament (Dec 1)
• Duke Snowflake 7v7 Tournament (Dec 8)

Payment

• Participation in all 3 events – $295.00
• Participation in all 2 events – $205.00 (this is the minimum commitment required)

We have set-up a PayPal account and payment system to facilitate online payment which we’ll introduce at our meeting.  Your fee covers all tournament fees, practice fields, coaches payment. In order to hold your spot on the team you must complete pay by Friday, September 28.

2012 fall ball registration & payment

Practice Schedule

Sunday, October 07, 2012 from 4:30 – 6:30 @ Finley Fields
Sunday, October 14, 2012 from 3:00 – 6:00 @ Finley Fields
Sunday, November 04, 2012 from 4:00 – 6:00 @ Finley Fields
Sunday, November 11, 2012 from 4:00 – 6:00 @ Finley Fields
Sunday, November 25, 2012 from 1:00 – 3:00 @ Finley Fields

Starts: 4:00pm
Ends: 5:30pm

AGILITY & SPEED 

Agility Ladder Drills (x 2 each pattern)
High Knees Run, Forward In-out, Right Lateral In-Out, Left Lateral In-Out, Icky Shuffle

Agilities 2x

• X Pattern 
• WW Patten 
• Slalom Off-Set 
• Slalom Straight 

Speed Endurance (Full recovery between sets)

1 x 800 – each rep in 2:20 sec
4 x 300 – each rep in 45 sec (1:30 min rest)
5 x 10-15-20-25-30 progression (like basketball suicides) – each rep at 100% (2:00 min rest)

Starts: 4:00pm
Ends: 5:30pm

CORE STRENGTH 

2x (1 minute between each station!!)

1. Burbee into Sprints 
2. Inch Worm
3. Alligator Push-Ups
4. Touch the Clouds

Lift Weights (85% max)

• Bench press – 3 x 10-12 reps
• Seated shoulder press – 3 x 10-12 reps
• Squats – 3 x 10-12 reps