Pod Practice #1:
Warm-up
Throwing build up (get a partner and a disc. Throw and run around building up speed.)
Dynamic stretching/Plyos
Set #1: Trees, Planks and Sticks
5x: Cutting Tree (30 seconds), Dynamic Plank, Icky Sticks, throw cool down
Cutting Tree: Read the article. Seriously. But if you don't, here are the cliff notes:
Get 4 cones. Set them up in a square 15 to 20 yds on each side. One one side, walk the cones in a couple yards to make a parallelogram. Imagine these as points on a field. The two wider points are in-cuts and the two narrower points offer angles for deep cuts. Start at one of the deep-cut cones (Labeled 1). Make a hard cut to cone 2. Immediately change direction and make a deep cut to cone 3, change direction again and make an in-cut to cone 4 in the opposite lane. Change direction again and go deep... rinse, repeat. Main ideas: cutting hard as a habit. Conditioning. Decisiveness.
(1) (3)
(4) (2)
Dynamic Plank: 15 sec moving arms, 15 sec moving body 15 sec moving legs.
Icky Sticks: Working on lateral explosiveness and Stability.
Throw cool down: Each person throw 10 throws when tired with a partner.
Set #2: Breaks
3x: Groups of 3: Nietches.
Cutter cuts 10 times (starts on the open side and cuts for the break). Mark switches sides. Cutter does it again in the other direction.
Focuses:
Thrower: Expand your breaks. It's early season. Push yourself to be better by trying new things on the first 2. On the 3rd set, try to complete all 10.
Marker: Be dynamic. Work on your shuffling and getting your feet engaged. Work on trying to take away the throwers favorite release points. Make them do something else
Cutter: Tired? Cutting hard is a habit. You got this! Attack the disc. Catch it at the earliest point with your arms out in front.
Set #3: Aggressive Catching
Come to drill.
Each person catches 10 pancakes, 10 two hands, 10 right hand only, 10 left hand only. Keep track of your progress. Do 10 pancakes and then move on to counting the next one. Get all yours in a row and waiting on everyone else? Practice the ones that were uncomfortable for you.
Focuses:
Two handed catches: Arms extended, get your body behind the disc. Catch when running full speed.
One handed catches: Work on catching with your shoulders rotated to get those extra inches. Catch when running full speed. The difference between a catch and getting D'ed is a matter of inches.
Optional Set: Players Choice:
Feel like this was enough. Alright. OR! You have your teammates around you. Throw around. Do a huck drill. Play big box (which team can get to 30 passes in a row). Play McFluegan.
Lone Wolf Version:
Warmup: Jog and Plyos
Set #1: Trees, Planks and Sticks
5x Cutting Tree (30 sec), Dynamic Plank, Icky Sticks + Rest
Set #2: Cut and Shuffle.
3x 10 sec shuffle. 10 angled cuts Rest 2 minutes (Full recovery)
Shuffle for a 10 sec stall count. Imagining you are making someone. Vary it up. Don't just move side to side. Add some forward and back. Add a foot block. Imagine reacting to someone.
The 10 angled cuts. The cut should be about 10 yards. Add a slight change of direction. Imagine a scenario where you are cutting for someone. Like doing Neitches.
Set #3: Bursts
10x 15 yds. Work on your first steps. Burst off the line. Walk back to the start.
