Let's do some runnin

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As we are getting close to the series, the meat of the track workout comes out! 

The previous weeks have been more about getting your body used to running for awhile. 

The rest will be more about getting used to running fast in short bursts.

If you haven't started doing these workouts yet, you should at least do them from now on.



Running:

Up and down a ladder- pace=striding, about 80-85%

Fullout sprints on the last sets.

50 x 3 ~ 6 sec; walk quickly back and go on return

100 x 3 ~ 15 sec;                       "

150 x 3 low 20s; 1:15 rest

200 x 1 low 30s; 1:45 rest

300 x 1 low 50s; 2:30 rest

200 x 1 low 30s; 1:45 rest

150 x 3 (same as above)

100 x 3             "

50 x 3               "

Plyo’s:

Plyo's (remember, explosive!):

Distance = 20m (2 sets of each)

1. Bounds for distance

2. Bounds for height

3. Cherry Pickers

4. Right leg hop

5. Left leg hop

6. Standing broad jump

7. Skaters

8. Alternate hopping on each foot (hop-hop left-leg, hop-hop right leg)

9. Finish with 3 20-yard sprints

I could do it this evening if anyone else wants to meet up.

Sue

Post-Bungluster

So I know we may be a little sore from two tourney's in a row, but we have to keep getting faster...
Obviously if you are injured, take care of that.
The workout is the same as a couple weeks ago, because you should be doing it twice and I doubt we all did it for the last two weeks. Run hard.
I'll talk about getting together with others to run tomorrow at practice.

Here it is again:
2 Warm-up laps;
Stretch or plyo stretch;

2 sets of 1600 Fartlek (sprint 100 meters, jog 100 meters, sprint 100 meters, jog 100 meters...until you finish a mile). Rest a few minutes in between each mile.


Plyos:

Lateral jumps over Cone (20 reps)

· Stand with a cone or ball to your left. It is best to use an actual object instead of imaginary. Just be careful not to land on it, especially if it's a ball!!

· Jump to the left over the cone softly landing on the balls of your feet land bending at the knee, then jump to the right. This is 2 reps in total.

Forward/Backward jumps over cone (20 reps)

· Jump over the cone/ball softly landing on the balls of your feet and bending at the knee. Now, jump backwards over the ball using the same landing technique. This is 2 reps.

· Be careful not to snap your knee back to straighten it, maintain a slight bend to the knee.

Single Leg hops over cone (20 reps each leg)

· Hop over the cone/ball landing on the ball of your foot bending at the knee. Now, hop backwards over the ball using the same landing technique. This is 2 reps for one leg.

Vertical Jumps and reach (20 reps)

· Jump up and reach high

Scissors Jump (20 jumps)

· Lunge forward leading with your right leg. Keep your knee over your ankle. Now, push off with your right foot and propel your left leg forward into a lunge position.

· Be sure your knee does not cave in or out, it should be stable and directly over the ankle.

· Remember the proper landing technique; accept the weight on the ball of your foot with a slight bend to the knee.

-Sue

Track Workout Week 4 (or 5? whatever)

Thanks Jess Milano for setting this up for us. Instead of emailing you the whole list, you can check the blog to see what is on deck for the current week.
Please comment as you like. If you want to post your times, that would be great so we can all gauge ourselves with each other. For instance, I know that Keggy is mad that Scott's times were far lower than his own this last week, and that is going to drive Keggy to fun faster and do more workouts!



This week:

2 Warm-up laps;
Stretch or plyo stretch;

2 sets of 1600 Fartlek (sprint 100 meters, jog 100 meters, sprint 100 meters, jog 100 meters...until you finish a mile). Rest a few minutes in between each mile.


Plyos:

Lateral jumps over Cone (20 reps)

· Stand with a cone or ball to your left. It is best to use an actual object instead of imaginary. Just be careful not to land on it, especially if it's a ball!!

· Jump to the left over the cone softly landing on the balls of your feet land bending at the knee, then jump to the right. This is 2 reps in total.

Forward/Backward jumps over cone (20 reps)

· Jump over the cone/ball softly landing on the balls of your feet and bending at the knee. Now, jump backwards over the ball using the same landing technique. This is 2 reps.

· Be careful not to snap your knee back to straighten it, maintain a slight bend to the knee.

Single Leg hops over cone (20 reps each leg)

· Hop over the cone/ball landing on the ball of your foot bending at the knee. Now, hop backwards over the ball using the same landing technique. This is 2 reps for one leg.

Vertical Jumps and reach (20 reps)

· Jump up and reach high

Scissors Jump (20 jumps)

· Lunge forward leading with your right leg. Keep your knee over your ankle. Now, push off with your right foot and propel your left leg forward into a lunge position.

· Be sure your knee does not cave in or out, it should be stable and directly over the ankle.

· Remember the proper landing technique; accept the weight on the ball of your foot with a slight bend to the knee.

Ok. See you out there!

-Sue

Track - Week #3

So the workout for this week is the same as last week. Again try to focus on the explosiveness while doing the plyo's.

3 sets of 3x400m with 80s rest in between each. That's 9 total. And they should be fairly sprinty.
Try to keep track of your times and try to stay consistent by setting a goal-time. My goal is 80 seconds each.
Then 1x1600m. Don't sprint this.
When you feel like you are hitting a wall in the middle of one of these, imagine yourself in the latter end of a marathon point and how bad you want to finish the point, which you've worked so hard for, on top! Just keep running hard. Ultimate is a lot about mental-toughness.


Plyo's:
This is the same one's as before. I like them. I want to emphasize form when doing these though. Read the notes after each one for some tips.

Distance = 20m (2 sets of each)

1. Bounds for distance: explode out as far as you can each bound

2. Bounds for height: explode up as high as you can each bound

3. Cherry Pickers: simulate jumping as high as you can for a disc over your nemesis. Rip it down!!

4. Right leg hop: after landing each hop, hold and re-gear for your next hop. Go for distance each time. Use your upper body to help explode.

5. Left leg hop: same as above, just different leg.

6. Standing broad jump: after landing each jump, hold and re-gear for your next jump. Go for distance each time. Use your upper body to help explode.

7. Skaters: exploding out 45 degrees, hold and re-gear, simulating stepping out for your flick or stepping out to prevent a huck. Do the hand motions as such.

8. Alternate hopping on each foot (hop-hop left-leg, hop-hop right leg): this is a combination of 4-5 and 7. Use the same form.

9. Finish with 3 20-yard sprints: run fast

Throwing - Default Workout

Here's this week's throwing workout, and this will be the throwing workout whenever I don't have time to make a new one for the week, which will be often. If you have a better throwing workout, then feel free to just laugh at mine.

• Warmup. Your body remembers how to throw, but you've got to turn it on.

• After your warmup, I'm envisioning a 30-minute throwing workout. Adjust to your own liking, of course. I can imagine 30 minutes being overkill for some of our seriously-A.D.D. players, while 30 minutes will just get me started.

• Wear cleats. Much of your throwing strength and balance comes from your legs and feet, which is also why you should warm up your whole body, not just your upper body by throwing.

• Less oxygen in your brain the better... to simulate a big moment in a big game, after you've run yourself to the max. So, put a paper bag over your head and ... or you can do the running workout first, so that you feel some exhaustion.

• Warm up your hands and brain by completing as many throws as possible in 60 seconds. Sometimes I say "only forehands," "only backhands," "any throw," or "throw a fake on the opposite side." Then put the watch away.

• Keep your eyes downfield towards your target. Especially focus on this during your backhand, where it's easy to twist your head/eyes back or down.

• Focus on one throw at a time, and throw at least ten in a row. Repetition, repetition, repetition, ...

• Throw to a moving target so that you're leading your receiver into space and away from their (imaginary) defender, even a walking target is better than a standing target. For this reason, and also to shift the wind's relative position, I like to walk/jog in a circle with one other person, and when I have time, I'll practice a throw 10 times in a small circle (5-10 yards), a medium circle (15-20 yards), large circle (30 yards), and maybe even an XL circle (55 yards or so). After throwing a clockwise throw, I'll switch to a counter-clockwise throw, so that I don't go crazy.

• Rather than throwing 10 forehands and 10 backhands, then moving straight into your hammers, push passes, scoobers, Wilson's, chicken wings of death, twirly-wirlys, etc., differentiate your core throws into lots of different throws. Ways you can differentiate each type of throw (most important/fundamental things in bold):

• circle diameter: short, medium, long, ... XL, pulls
• circle rotation: clockwise, counterclockwise (although the angle and throw will determine which rotation makes more sense)
• angle: I/O, flat, O/I, ... O/I-blade ... double helix
• power: soft, regular, hard
• vertical release point: low, middle, high
• horizontal release point: regular, extend out ... behind your back (is Daniel joking?)
• floaty-ness: none, floaty (like for a handler cutting up the line, or an away cutter), really floaty (like for Keggy/Steve vs. Annette)
• pop (flat-ish throws that have height, but not float, because they have little rotation or are upside down): no pop, over a close defender, over a wall of defenders
• fake a release point: (like normal-extension and middle height to far-extension and low height);
• fake a different throw: (like backhand/forehand, hammer/forehand, scoober/backhand)
• practice faking your huck on one side, stepping over to the other side, and throwing a "break"
• creating balance and torque, and throwing: after both feet are planted, before second (crossover) foot is planted

- There are over a million combinations for each throw... yeah! - Just one reason I like to throw.

Receiver: because there's so much repetition, these throwing workouts are a great chance for you to work on paying attention to which way the disc is spinning, and catching the disc appropriately (maximize friction!). I truly believe that at least 80% of drops come from players ignoring which way the disc is spinning. ... This matters most for one-handed catches, or pancake catches on the rim (as opposed to pancake catches where your underneath hand is completely inside the rim, which is usually the best way to catch, by the way).

Track - Week #2

Here it is...
Run 800 meters 5 times with rest in between each. (If you go to a full track, 800 meters is 2 times around)

800 meters, rest a couple minutes, 800 meters, rest, 800 meters, rest, 800 meters, rest, 800 meters, Stop running.

So it isn't a jog, but I don't expect you to go full speed either. Push yourself though.

Plyo's (remember, explosive!):

Distance = 20m (2 sets of each)

1. Bounds for distance

2. Bounds for height

3. Cherry Pickers

4. Right leg hop

5. Left leg hop

6. Standing broad jump

7. Skaters

8. Alternate hopping on each foot (hop-hop left-leg, hop-hop right leg)

9. Finish with 3 20-yard sprints

Track - Week #1

The workout for week 1 is pretty simple.

3 mile run. Do it.

Then, Plyo’s.

Distance = 20m (2 sets of each)

1. Bounds for distance

2. Bounds for height

3. Cherry Pickers

4. Right leg hop

5. Left leg hop

6. Standing broad jump

7. Skaters (45 degrees forward)

8. Alternate hopping on each foot (hop-hop left-leg, hop-hop right leg)

9. Finish with 3 20-yard sprints