Sport & Age Group:​ Climbing, Cliffs Invite Team

Coaches:​ Taylor & Danny

Date/Time​: Friday, February 22nd, 6:30-8:30
Location: ​The cliffs climbing and fitness, Valhalla NY
Season​: Bouldering post-competition Season, Practice #(?)
Objective​: Teach “chunking” for project management, provide free time to work on projects, get
in some climbing volume
Equipment:
- Laser Pointer
- Chalk bag
- Clip board + printed practice plan
- Coaches climbing shoes + chalk
- Pull-up bar

6:30-7:00 (30) Warm-up:

● Coach Roles: ​calling team start, telling captains to
start the team warm-up, watching to ensure proper
form and participation.
● 6:30-6:35 (5) Heart rate & blood flow​: 5
rounds 10 jumping jacks 5 burpees. The goal is
to elevate the heart rate and increase blood flow
● 6:35-6:45 (10) Full Body Basic Mobility:
(also announcements and objectives)
Dynamic stretching (use cue of “good posture”
to reinforce safe positioning). The goal is to
maintain blood flow and begin mobilizing necessary ranges of motion.
○ Upper Body
■ 10 I-swings
■ 10 T-swings
■ Arm circles 10 forward 10 back
○ Lower Body
■ 10 Frankensteins
■ 10 Butt kicks
■ 10 side hip swings
■ 10 heel kicks (hip flexor stretch)
● 6:45-67:00 (15) Progressing climbing specific: ​1 boulder problem per grade up to
2-grades below max. The goal is to progressively increase climbing specific intensity to
prepare for the upcoming drills.

1
7:00-7:30 (30): Points
Climbers have 30 minutes to get as many points
as possible from boulders. The climbs V-grade is
its point value (V4=4 points). All climbers must
have at least one climb on the 45 and the slab
(circled in diagram). Everyone should aim for a
minimum of 50 points within the half hour
alotted.

7:30-8:10 (40): Projecting “Chunking”

- Coaches explain “chunking” for projecting.
- What: breaking down your full project into smaller pieces to work and master
individually
- Why: Large projects can seem daunting and progress can feel slow. Breaking it
down into smaller pieces and working on them one at a time canallow you to be
more detailed with each move or section and feel more accomplished in a single
session.
- How: count each move on your project. Decide which of them you can already
do, which you cant, which seem easy, and which seem hard. Consider grouping
them into sections (beginning, middle, end, etc.). Try each move individually,
then each section, then try linking sections together.
- Climbers have ~35 minutes after coaches explanatin to apply this concept to their
existing projects. They should be taking this time to work freely and ask coaches and
other teammates for help if needed. The goal is to spend time working on smaller details
of the bigger project in order to make it more manageable.

8:10-8:20 (10) Conditioning circuit:

6 out of the 8 athletes go to a station
while the remaining 2 get water. Each
station lasts for 1 minute, then
everyone rotates one station over.
After 4 rotations, everyone takes a 1
minute water break. The exercises at
the stations are:
- Push ups
- Pull ups
- Squat jumps
- Burpees
- Leg lifts
- Bicycle crunches

2
8:20-8:30 (10): Cool Down/Flexibility
Static Stretching (15 seconds per stretch) with “good
posture” cue. The goal is to increase flexibility and
speed up recovery from the damage done during the
high-demand skills earlier in the practice. Cues remain
the same from the earlier stretching opportunities.
Upper Body
- Downward dog
- Cobra arch
- Back bridge
- Arm over head
Lower Body
- Split progression
- Lunge
- Elbows to heel
- Reach back quad
- Straight front leg chin to toes
- Slide down
- Straddle progression
- 5 side lifts with 5 second isometric hold on 5th
- 1 leg out no support hold
- Chest to floor straddle
- Both legs no support max depth