Track Week of 6/30/14: The Carolina

Some of you may know this workout already.  I've heard a lot about it, but I've never run it myself.

-Go to a marked football field or measure out a lot of cones. 

-You have to run the 10's, 20's, 90's and 100's.

-You choose 2-3 of the 6 italicized distances based on what you think you need most work on. If you want to work on quickness, choose shorter distances. For endurance, choose longer.

-Focus on exploding at the start of every sprint. Focus on your first 3-4 small, quick steps, staying low and explosive, and then bring your chest up and relax into proper sprint form for the rest.

-Run hard all the way through the line.

-Alternate your starting position.  Do some straight ahead, some starting facing right/left, some at an angle, some in a push-up position, etc.

-Rest 2-3 minutes between each distance.
-Choose your own dynamic core exercise in between 3 of the sets (i.e. you do 3 sets of core).  Start your rest period after you finish your core.  Examples of exercises: dynamic planks, push-up planks, 3-point planks (on your hands or on your elbows), etc. A few reps is fine - don't do more than 30 seconds or so.

20x10 yards on 10 seconds

18x20 yards on 15 second

16x30 yards on 20 seconds

14x40 yards on 25 seconds

12x50 yards on 30 seconds

10x60 yards on 40 seconds

8x70 yards on 45 seconds

6x80 yards on 50 seconds

4x90 yards on 55 seconds

2x100 yards on 60 seconds

The rest is brief. Practice discipline and hit your times. Bring a wristwatch.

If you have a buddy, get in some throwing too.  You could alternate who is running so you finish out each sprint with your buddy throwing a disc for you to catch.

Have fun!

Pod Practice - Dump Reps

Warmup:

Throwing build up 

Plyos

Dump Practice -
Scenario 1: Attack Mode: 

Field: Set up an endzone 40 yds wide x 20 yds deep. 

Set up in the handler dump set with defense.
Focus: Throw and go. Communication with other dump. Possession.
Once you score into the endzone the rep is done.

Suggested reps: 6 successful trap flick, 6 successful open side flick (successful meaning you scored in the endzone).

Scenario 2: Cutters Ahoy.

Field: Start 40 yds outside of the endzone set up previously.
Set up in handler dump set with defense.
Focus: As a dump cutter, be aware that you don't want to cut off a big in cut coming in. Handlers feel free to look down field for a count and then look at the other handlers.
Once you complete 5 throws, the rep is done.

Suggested reps: 6 successful trap flick, 6 successful open side flick.

We did it with a dark team and a light team. The dark team did their 6 reps, then the white team. This is a good time to build on your handler defense. BONUS! 

Circuits, Week of 6/23/14

We are running the same circuits as the track workout of 6/9/14 with a few small adjustments:

-Run 3 reps of each circuit (last time we did 2).
-At the end of each starting D sprint (when you pretend you are running down on the pull), finish the sprint with a 5 second stall count of aggressive marking (butt low, active feet)
-You can also throw a pull and sprint after the pull to make this even more realistic (thanks C!)

A reminder on the rest:
-Jog 10-15 seconds between stations
-Rest 90 seconds between "points" (reps)
-Rest 3-5 minutes before starting the next set

In summary:
3 reps of D1
3 reps of O
3 reps of D2

Warmup: Choose your own adventure

3 x D1 Circuit
 -70 yard sprint (running down on the pull), finish with 5 seconds aggressive marking
 -3-cone L-Drill, cones 5 yds apart (see image here: http://www.topendsports.com/testing/tests/3-cone-drill.htm)
- Backpedal 3 yards à 10 yd forward sprint à 20 yd incut (simulate fading to the weak side with your cutter, then she cuts deep, then she turns and cuts under (see image below)
-Do Step 3, running the other direction
-10 yd sprint to 1-legged jump for height (like you are going up for a disc)

3 x O Circuit

-Do one speed ladder exercise (5 yds)

-Suicides. 3 cones 5 yds apart in a line. Run 0 yd à 5 yd à 0 yd à 10 yd à 0 yd à 10 yd.  Finish hard through last cone (See image below)

-5 yd deep cut to 20 yard in cut

-Repeat #3 on the other side

-Lateral jump to 10 yd sprint. (lateral jump for height and width, begin sprinting immediately)

-Repeat #5 on the other side 

2 x D2 Circuit

-60 yard sprint (running down on the pull), finish with 5 seconds aggressive marking

-10-5-10-5-10 (sprint, right shuffle, sprint, left shuffle, sprint), image below

-15 yard sprint à 2 yd backpedal à 15 yd sprint à 2 yd backpedal à 15 yd sprint à 2 yd backpedal (shadowing an offender’s movement)

-Pushup position à 25 yd sprint (you just laid out, missed the D, and get to run down your guy)

Throw Throw Throw

Courtesy of Claire C.

Warm Up at 15 yds

20 flat flicks

20 IO -focus on hitting your partner at the farthest point of their extended arm without them having to pivot. I.e the IO flick should hit them on their right side. 

20 OI -- same thing

Ditto backhands

If you want to work on varying release points, pivots, grips, focus on one thing at a time then move on or only do one per throwing session (muscle memory baby)

Special Teams: 

Throw each at 10 & 20 yards 

20 OI Scoobers-same flight pattern as the OI backhand but it's upside down. Throw above your chest like you're breaking a cup, mark.

20 IO Scoobers-released flatter, helix into receiver. Can also just be flat to the outside hand of receiver. 

20 High Release Flick- no pivot, hand is at or above head, arm barely moves. All wrist, should spin slower and take longer to get to receiver. Should have slight IO edge or flat. If you've got it down, throw to extended arm of partner (right arm) 

20 Blade flick--at ~25-40 yards (why?!) great throw to break a cup with cross field blade. Play with the degree at which the discs edge is up & the height of it's flight plane. Would stagger yourselves like a trapped handler & weak side popper/wing/whatever you call it. 

20 Cross Field Hammers--same idea as bladey flick. 

10 flick hucks

10 backhand hucks

(Flight pattern: release IO, should flatten at it's peak then OI as it hits receiver in stride)

300 Throws, 45 minutes (the more reps the better) 

Can alter based on what you want to work on but I'd suggest getting each throw in multiple times. If you aren't making progress at the throw you really want to master, subtract reps from your best throw & add them to your worst.  

Don't talk, wear cleats, visualize the situation in which you'd make each throw

Fundamentals

Strength

Stair Workout: Week of 6/16/14

Find a staircase with at least 40+ steps.  I use the Boulder High stairs next to the track (~60 steps or so).  Someone who knows Denver can point the Denver folks toward some good stair options.  This workout is an adapted version of Catt's stair workout from previous seasons.  I placed core work in between stair sets instead of at the end, and I added some lateral explosive exercises.

If you are feeling tweaky or that your body needs a break, then rest, stretch, and roll instead of doing this workout.  Ask if you have questions, and again, be smart with your bodies!

Warmup 
Jog/Bike, Choose your own adventure dynamic stretching

2 x 20m of slow, easy high knees

2 x 20m of slow, easy butt kicks

2x20m lateral skips (go slow, focus on your form and exploding off of your outside foot.  If you have that down, focus on exploding off of your inside foot.)

2x20m lateral crossover skips

Review this video to make sure you're focused on the right form: https://www.youtube.com/watch?v=0icQqwDDZYw

Stair Sets

Take lots of rest between each set of stairs below, and keep your body upright (don’t lean forward into the steps).

1 warmup flight, start slow and gradually increase speed to top of flight, taking every step

4 flights while taking the stairs one at a time, as fast as you can. Bring your knees up high (at least waist level) with each step, and lean back.

2x8 plank pushups, alternating arms

4 flights of taking the first 10 steps one at a time, then the rest of the flight at 3 steps at a time.

2x30 seconds dynamic plank (10s moving arms, 10s moving legs, 10s moving all appendages)

4 flights of leaping as many steps as you can with each stride while keeping a steady speed up the entire flight.

1 tabata of Sophie's transverse abdominus clenching/kegels

2 flights of hopping up on one foot (same foot the whole way, switch feet for second flight)

1 set of Sophie's dynamic side planks, each side

2 flights of jumping off two feet, taking as many steps as you can with each jump.

2x8 plank pushups, alternating arms

4 flights while taking the stairs one at a time, as fast as you can. Bring your knees up high on each step, and lean back.

Warmdown, Stretch, Throw if you have a buddy