SAW: 08/14/11

SAW for 08/14/11

Real, Full Active

Line Jumps: http://www.youtube.com/watch?v=hz3gF_DAi-0

1. 15s Back and Forth X’s 3
2. 15s In and out; left first then right first, done
3. 15s lateral hops X’s 3
4. 15s criss cross X’s 2
   

Jump! Jump, jump: Jump laterally to your left in a big controlled jump. Upon ground contact, jump immediately back the way you came using two smaller jumps so you arrive back where you started the first big jump.

Alternate left and right rill you’ve done each 5 times

Jumps for height: Just what it sounds like. Work on recruiting the right muscles, using your arms for propulsion, and firing glute, quad, calfs, toes

4 x’s stationary, jump off right leg with rest between each rep

4 x’s stationary, jump off left leg with rest between each rep

4 x’s four steps, jump off right leg with rest between each rep

4 x’s four steps, jump off left leg with rest between each rep

4 x’s from a run, jump off right leg with rest between each rep

4 x’s from a run, jump off left leg with rest between each rep

Two Legged Hops: Legs shoulder length apart, bend at the knees and explode up and out to cover the most distance possible.

2 x’s 4 reps of hop, land softly, rest 2 seconds; rest between sets

2 x’s 4 reps of hop, hop, land softly, rest two seconds, hop, hop land softly

2 x’s 4 reps of hop, hop, hop, hop, land softly

Agility Medley: Cones at 0 (A), 10 (B), 20 (C)

X’s 3 with rest between reps: Run A,B; Sprint B,C (focus on exploding out of a run into a sprint); cut from C back to B at full speed

rest

X’s 3 with rest between reps: backpedal A,B; sprint B,C; cut from C back to B at full speed

rest

X’s 3 with rest between reps: side shuffle A,B; sprint B,C; cut from C back to B at full speed

Rest

X’s 3 with rest between reps: A,B karakokees, use the leg spike to bring your self into a sprint at B; sprint B,C; cut from C back to B at full speed

Done

WOW 08/14/11

WOW of 08/14/11

Active

Set up cones at 0, 7, 14, 30

2 min tabata; cones at 0 and 30

Sprint for 20 seconds; Stop! Rest 10 seconds

30 seconds rest

4 times; Sprint 30, Stop at 0. 10 second countdown from when the first person finishes

30 seconds rest

3 person cutting drill: cones at 0, 7, 14

Incut at 7 yards, catch, fake, throw, jog to the line; incut at 14 yards, catch, fake, throw, jog to the line; incut at 7 yards, catch, fake, throw, jog to the line; incut at 14 yards, catch, fake, throw, jog to the line; cut away (about 30 yards)
Progression is cut > throw > rest

30 seconds rest

1 minute tabata; Cones at 0 and 30

6 minutes rest

Repeat

6 minutes rest

Repeat

No rest

10 dump cuts each:
1 has the disc, 2 runs an exaggerated B cut (3-5 steps upline, back the same way you came). 1 throws to 2. 1 follows his throw and runs the same cut for 2.

WOW 08/02/11

Tabata: cones at 0 and 20 yds

2 min tabata back and forth from 0 to 20

2 min rest

2 min tabata

2 min rest

2 min tabata

6 min rest

Constellation:

aaaaaaaaaaaaaab 7 c
aaaaaaaaaaaaaa7 7
X---10 yds----a 7 d

1st Set:
X to A, sprint A to B, backpedal B to A, sprint A to C, backpedal C to A, sprint A to D, backpedal D to A, sprint A to X

45s rest

Repeat set

3 minutes

2nd Set:
X to A then sprint A to B, B to A, A to C, C to A, A to D, D to X
10 second break
10 second fast feet
10 second break
10 second fast feet

90s break

repeat

3 minutes

3rd rep:
X to A then:
sprint all (AB, BA, AC, CA, AD, DX)
repeat (no break)

Backfield Dumps:
You and a partner. You with a disc. Partner lines up in dump position. Partner makes 8 dump cuts. Dump cuts are exaggerated B dump cuts. Start parallel. 3-4 hard steps up field, plant, back the way you came, catch, fake the swing, throw back to your partner. Jog back to your dump spot. Come to a full stop. Then make a B dump cut in the opposite direction. Cuts need to be to space. This is more for the thrower than anyone else so get the most out of these throws. Pretend there is a mark that you have to throw around and a defender on the dump that you have to throw around. If I started in the dump spot the rotation is:

8 dump cuts

8 throws

8 dump cuts

8 throws

8 dump cuts

8 throws

3 min rest

AMRAP 4 minutes (cone @ 0 yds and 15 yds)
4 x's 10 footfires/1 up down (chest, knees, pelvis have to touch the ground)
15 yard sprint
15 yard broad jump back
10 situps (feet flat on the ground, arms crossed, hands touching your shoulder. Head on the ground, elbows touch knees, head touches the ground = 1 rep)

WOW 06/26/11

WOW 06/26/11

10 jog, 20 run (80%), 30 sprint, stop!

Cones at 0, 10, 30, 50, 60

Jog 0 to10, run 10 to 30, sprint 30 to 60, stop!

Jog 60 to 50, run 50 to 30, sprint 30 to 0, stop! = 1 rep

1 Rep

2 min

1 Rep

4 min

Agility Box:

C ---------------------B

|

7

|

D --------- 10 -------- A

Sprint A to B, Backpedal B to A, sprint A to C, backpedal C to D, sprint D to B, back pedal B to A, shuffle A to D, shuffle D to A, repeat

90 secs

Repeat

90 sec

Repeat

4 min

Resets:

You and a partner. You with a disc. Partner lines up in dump position. Partner makes 8 dump cuts. Dump cuts are exaggerated B dump cuts. Start parallel. 3-4 hard steps up field, plant, back the way you came, catch, fake the swing, throw back to your partner. Jog back to your dump spot. Come to a full stop. Then make a B dump cut in the opposite direction. Cuts need to be to space. This is more for the thrower than anyone else so get the most out of these throws. Pretend there is a mark that you have to throw around and a defender on the dump that you have to throw around. If I started in the dump spot the rotation is:

8 dump cuts

8 throws

8 dump cuts

8 throws

8 dump cuts

8 throws

Shuttles:

cones at 0 (A), 7yd (B), 14yd (C)

B, A, C, A, rest

Repeat in other direction (B, C, A, C) = 1 rep

2 reps of (start 5 yards north of B, jog to B and run the pattern)

2 reps of (start laying down with your head at B and run the pattern)

2 reps of (shuffle from A to B and run the patter)

2 reps of backpedal from A to B and run the pattern)

40’s:

8 40’s with the first person done counting down from 10

100 throws

This should be a short workout and it’s the second longest day of the year. Don’t just throw to throw, throw with a purpose. Throw 10 reg flicks, step out and throw 10 around back hands, throw 10 io’s, etc.

Done

WOW: week of 06/19/11

Track:

800 m of jog 50m, sprint 50m

90 secs

Repeat

3 min

200s and a 400

200

45 s

200

90 s

200

45s

200

3 min

400

Cleats On!

Point Gone Bad: (yes I am ripping off cross fit)
cones @ 0yds and 20yds
0, 20, 0, 20, 0
jog 20
0, 20, 0, 20, 0
jog 20
0, 20, 0, 20, 0
jog 40
repeat

3 min

Repeat

5 min

Two Man Dump Huck drill
mini sized field 40x25 with players A and B
B goes backfield dump cut (start parallel, 3-4 steps upline, stop, backfield dump)
A throws dump to B and takes off deep
B throws deep to A, pauses, cuts in to the sideline opposite of where A is
A throws to B and jogs to dump position. Do not jog into dump cuts. Jog to where your ideal dump spot is, STOP!, and then make a real dump cut. Do not jog into a dump cut with shitty angles and pace.
repeat
1 rep = 2 deep cuts, 2 dump cuts, 2 incuts for each person

1 rep

90s rest

2 reps

60s

1 Rep

5 min

2 people, 3 RFT each person. Cones at 0, 7, 14.

1 rep = 2 incuts @ 7, 2 incuts @14, 1 outcut around 30-40 yards
receivers on the incuts: catch, fake, throw, jog/sprint back to the line after all receptions to keep your time down
throwers on the cuts: pump one throw, throw the other.

Throws

Done

WOW: week of 06/12/11

Tabata: Cones @ 0 and 30 yds

(0, 30, 0 for 20 seconds, after 20 seconds Stop! Don't jog, Stop! 10 seconds rest) X's 4 = one set. Each time through = one point

1 set

1 min

1 set

3 min

1 set

1 min

1 set

8 min

3 man marking drill

3 times through the three guys @ 30 seconds of marking. Remember to work on your fakes.

5 min

Fill the Hole: Newly Edited Please reread

See #1: Players A, B, C make up three points of a square. D is left open. They start maybe 10-15 yards apart. A has the disc. C makes a 5 yard out cut and then a 5-10 yard incut. A throws to C. While this is happening B jogs towards C so he can make the same cut for C. This jog makes the drill. If the off guy does not anticipate and get close enough to guy who is in the process of receiving then the next cut will be too long.

See #2: Right before C catches the disc, B makes the same 5 yard out cut and 5-10 yard incut so as C looks up he is seeing B’s incut. As this happens A has to jog towards where B is going to catch the disc.

See # 3: A cuts for B while C gets into position.

#4: pattern starts over

This is the pattern for regular forehands and backhands. For IO backhands and IO forehands it’s slightly different. When the receiver catches and looks up he should see a deep cut, not the incut. Catch, look up, see the deep cut, pump the outside throw, the new receiver cuts back under for the IO to space.

5 backhands each
5 pumps, IO forehands each

60 seconds and switch direction

5 forehands each
5 pumps, IO backhand

3 min

repeat

5 minutes

shadow cut tabatas: cones at 0 and 30 yds
Get a partner. For 20 seconds you chase your partner. Rest 10 seconds. He chases you for 20 seconds. Rest 10 seconds. Stay on the same line, but you can cut whenever you want, you don't have to do 0,30,0,30. Try to touch the guy you are chasing the whole time. Switch who starts first.

1 min

2 min off

1 min

2 min off

1 min on

8 min off

40’s: 1^st person done starts a count down from 10. When that person reaches 0 start the next 40.

(8) 40’s

Throws

Done

Wow: week of 06/05/11

WORKOUT

Pyramids: 7 cones all 10 yards apart
sprint 10, jog 50, turnaround, sprint 20, jog 30, turnaround, sprint 30, jog 20, turnaround, sprint 40, jog 10, turnaround and sprint 50, jog 50 (jog is real slow)
Repeat
Repeat (leave the cones)

3 min rest

3 man marker drill
2 guys about 10-15 yards apart with the 3^rd guy marking. Marker marks as the throwers throw. Markers work on keeping your feet no wider than your shoulders and shuffling without leaning. Throwers work on your fakes.

3x’s each of 1 min marking, no rest between sets, when you are done marking you are immediately throwing (if going solo, pretend to throw an active mark on for 6 seconds, sprint 10 yards, take a 6 second break, mark again for 6 seconds x 7

3 min rest

60's, 30's: cones at 0, 30, 60
sprint 60, stop!, jog 30, sprint 30, stop!, jog 30, sprint 60, stop!, jog 30, sprint 30 (you are splitting up sprints of 60 and 30 with 30 yard jogs)
30 secs
repeat set
90 secs
repeat set
30 secs
repeat set

5 min

2 man huck/dump drill
2 dumps, 2 hucks, 2 incuts each
1 minute rest
repeat
1 min rest
repeat

3 min rest

Suicides: 4 cones all 10 yards apart (A, B, C, D) all exercises done on A

10 push-ups - sprint to D and back
10 sit-ups – C and back
5 burpees – B and back
10 second rest
10 squats – D and back
10 secs fast feet – C and back
10 tuck jumps – B and back

2 minutes

Repeat

3 min

100 throws