3/17/2010
Some guys have been commenting that the workouts are getting harder. My answer- yup.
Obviously we’re trying to build up into more athletic versions of ourselves, but workouts also serve another purpose: exercising your mental will to push through when more effort is required at the end of a long point or the end of day. Ultimate makes us push ourselves into some tough situations mentally; we get uncomfortable, want to give up, want to give in- so we want our workouts to mimic those feelings. Late on Sunday at a tournament when you’re tired and need to push through for some more defense, it’ll be much easier if you’ve already replicated that feeling during workouts. Just like practicing throws or where to go on a reset, you’ll have the mental picture of what pushing yourself harder feels like and are much more likely to keep attacking rather than let your discomfort and pain win. So ask yourself, are you working hard enough? Does how you workout look like how you play on the field?
Enough preaching, today’s workout:
Note: you will need a watch for this one, and someone to do a throwing drill with.
Plyos:
Set up cones 20 yards apart do each of the following exercises from one end to the other:
- alternating leg bounding X4
- single leg bounding X4 (2 per leg)
- frog jumps
Leave the cones as they are and add a third one at the midpoint. Now, do alternate leg bounding from the first to second cone and then stride out through the third cone. The striding should be 70-80% of your top sprint. Complete four times.
Rest for two minutes while you set up for the next part.
Partner throwing / sprint drill where cutter cuts away, then right at a thrower, then out; thrower says left or right and the cutter makes an out cut to that side for a nice leading pass. Thrower can also make a pump fake and the cutter breaks down and cuts in on the opposite angle. We’ve done that one in practice a bunch. Each person completes 10 reps. Rest for 2 minutes after 5.
The next session requires you to use your stopwatch, as you’ll be doing a tabata protocol. Complete 8 rounds of the following:
- Rnd 1: Shuttle run – 5yds, 10yds, 5yds. Keep running until the time is up, it should be a full sprint the whole time.
- Rnd 2: Crunches
- Rnd 3: Shuttle Run
- Rnd 4: Mountain Climbers
- (repeat that cycle once more)
Now, repeat the last two sections (sprint / throwing and the Tabata) again. Rest 2-3 minutes between sections.
Cooldown and stretch.
