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

WOW: week of 05/30/11

Track:

Tabata: 20 secs Sprint; 10 secs jog

2 min on

60 sec rest

2 min on

60 sec rest

2 min on

5 min rest

2's and 4's

400

45 sec

200

90 sec

400

45 sec

200

3 min

repeat

5 min

100's

100

20 sec

100

90 secs

100

20 secs

100

Cleats:

Fill the Square:
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 starts sliding into position to make the same cut for C.
See #2: As C is catching the disc, B makes the same 5 yard out cut and 5-10 yard incut while A moves into position to cut for B.
See # 3: A cuts for B while C gets into position.

That is the pattern for regular forehands and backhands. For IO backhands and forehands its different. Using the same diagram above:
#1: C makes a deep cut for A, A pumps the outside throw, say flick, and then C cuts back for an IO backhand by A.
#2: B, already in position, goes deep as C catches it, waits for the pump, and comes under for the IO throw.

5 backhands each
5 pump, IO forehand

60 seconds and switch direction

5 forehands each
5 pumps, IO backhand

60 seconds

repeat

3 minutes

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)

Throws

Done

WOW: week of 05/23/11

WOW: 5/22/11

Square Clock Drill:

3 - --4-- - 5

2 - --X--- 6

1 ---- --- 7

__-_0____

Make a 20 yd x 20 yd box with cones at the appropriate numbers. 0 is 15 yards from X. Pattern is sprint 0-X-1, jog to 0, 0-X-2, jog to 0, 0-X-3, jog to 0, etc. 0-X-3, -4 and -5 are jukes and sprints as opposed to stop and cut. Thrower stands on 0 and throws to each cut.

3 times through. If you have 2 guys take a minute or two after the 2^nd guy goes and switch so that the guy who went second in the first set goes first in the second set.

Agility Box:

B --7yds-- C

7yds

A --7 yds-- D

7 x 7 box

Sprint D to C, sprint C to A, sprint A to B, sprint B to D, sprint D to C, backpedal C to A, sprint A to B, backpedal B to D, sprint D to C = 1 set

Sounds complicated, but it is always forward, diagonal back, forward, diagonal back, forward, diagonal back, etc.

Set
90 secs
Set
90 secs
Set
90 secs
Set

HO Cuts:

We are replicating the HO cut that we worked on this weekend. The idea of our HO is that if it is force flick and the disc ends up on the flick sideline, the cutter in that lane (lane D) clears all the way to the backhand sideline (lane A) opening up lane D for a cutter from hopefully lane C. Once you clear to Lane A hopefully you have a deep cut within 2-3 throws.

____X

___/

_30 yd

_/

A -----30yd---- D

Sprint D to A, 5 seconds rest, sprint A to X, sprint X to D (incut), sprint D to A, 5 seconds rest, sprint A to X, sprint X to D (incut), sprint D to A, 5 seconds rest, sprint A to 20 yards past X (deep cut)

Feel free to get a disc involved if you have enough people. Disc would be about 7 yards south of D.

Medley: If you do this with one person you get 10 seconds after the suicide/exercise pair. If you are doing it in a group the first person done with the last rep of the exercise starts the rest period by counting to 10. Everyone starts the next suicide on 10.

Cones at 0, 7, 10

0, 7, 0, 10 suicide
10 burpees feet to butt on the jump

0, 7, 0, 10 suicide
10 seconds fast feet

0, 7, 0, 10 suicide
20 mountain climbers

0, 7, 0, 10 suicide
10 squat hops knees to chest

2 mins

Repeat

Done (100 throws if you can)

WOW - Week of May 9th

What you'll need - field space; cleats; disc

Plio warm-up

8x100 - jog, run, sprint, walk (each 25m)

2 minute tabata - (back and forth on a 30m stretch; 20 second sprint, 10 second rest - for 2 minutes)

90 second rest

Repeat

90 second rest

Repeat

4 minute rest

3-man marking drill for 90 seconds

60 seconds rest

Repeat

60 seconds rest

Repeat

2 minutes rest

3 minute AMRAP (as many reps as possible) - 5 push-ups, 15 air squats, 20 mountain climbers

2 minute rest

2-man huck/dump drill (see last week's WOW); when both players have made each throw twice, that's one rep. Three reps with 60 seconds rest between.

Cones at 7, 15, 20 - in ladder format, cut to each cone and turn to receive the disc. Fake. Throw the disc back, run back to the line. One rep is climbing up the ladder twice. 2 reps, with 90 seconds between.

100 throws - be as concentrated with these as possible; stepping into the motion and focusing on hitting your target. Out of 100, how many did you throw without your partner needing to take steps to make the catch?

Get after it.

-PEC

WOW: 05/09/11

What you'll need:
40yds x 30yd of space; 5 markers (cones, sneakers, etc); cleats

10-30-10:
cones at 0 yd(A), 10 yd(B), 40 yd(C), 50 yd(D)
A to B (jog 10), B to C(sprint 30, stop!), C to D (walk 10), turn, repeat = 1 rep
4 reps
90s
4 reps
90s
4 reps

4 mins

5 Reps For Time (RFT)
1 rep =
15 yards of burpee broad jumps (same as two weeks ago, but try to gain as many yards as you can on the burpee jump), whole foot has to cross the 15 yard "line" if not, do another burpee
15 yard sprint back, 15 yard sprint out

4 mins

Little Dipper:
d 7yd c

7yd 7yd

a 7yd b

15 yd

x

x, a, b, a, c, a, d, x = one rep
one rep
10s fast feet @ x
10s rest
one rep
10s fast feet

90s

repeat

60s

repeat

30s

repeat

5 minutes

Two Man Dump Huck drill
mini sized field 40x25 with players A and B
B goes backfield dump cut (with upline fake, break parallel!)
A throws dump to B and takes off deep
B throws deep to A, pauses, cuts in for A
A throws to B and jogs to dump position
repeat
1 rep = 2 deep cuts, 2 dump cuts, 2 incuts

rep

60s

rep

60s

rep

6 in 60
Start in pushup position
Down when time starts, hold everything an inch off the ground
1 rep = bottom position for 9s, up and hold for 10th second, back down on 1st second of next rep
1 set= one minute

set

30s

set

done

WOW: 05/02/11

We are going old school: the track, but you'll also need a small amount of grassy/turfy space. Times on the 400's should be under 80. 200's under 35, 100's I forget. We will be doing 400's, 200's and 100's every couple weeks to track progress. Results in the comments.

800m of 50 m sprint, 50 m jog

5 min

400's:

400m

90 secs

400m

90 secs

400m

5 min

200's:

200m

60 secs

200m

60 secs

200 m

5 min

100's:

100m

30 secs

100m

30 secs

100m

30 secs

100m

Cleats on

Cones at 0 yds and 20 yds:
0, 20, 0, 20, 0
jog 20
0, 20, 0, 20, 0
jog 20
0, 20, 0, 20, 0
jog 40
repeat

5 min

come back cuts:
cones at 7 yds and 14 yds: cut to cone, cut back towards disc, receive throw, fake, throw, sprnt back to start...
0, 7, 0, 7, 0, 14, 0, 14, 0, 25 yard deep cut
rest/thrower
3 times through, minute and a half between sets

Done

Workout of the Week: 04/24/11

Active Warmup: I'll put these on every week. It just means that you should do enough to be ready to sprint, do a lunge jump, etc once you finish.

30 yard tabatas: Cones @ 0 and 30 yds
(Sprint, 30 yards out, 30 yards in, for 20 seconds, Stop! Don't jog, Stop! 10 seconds rest) X's 4
Each time you do a 30 yard length you get one point

3 minute rest

repeat

3 minutes rest

repeat

8 minute rest

As Many Reps as Possible (AMRAP) in 2 minutes; count your reps, a rep is...
5 burpees*
30 yard sprint (you should still have the cone @ 30 yards, use that)

*to make this uniform, a burpee for PONY, unless noted otherwise, is now: chest on the ground, get to your feet however you want, take parallel squat position, jump and touch your heels to your butt. So its fine if you just do a regular burpee - from chest on the ground to push up position to feet and knees under your chin with your hands still on the ground to jump with heels to butt - you'll hit all the requirements. If you are tired and you go from ground to standing position before jumping, you have to drop into a parallel squat position then jump.

3 minutes

Square Cuts: 10 yd x 10 yd square; 30 seconds on, 1 minute off X's 3

A <--10--> B

X

C D

You will make alternating cuts. First is from D to B to catching on or near X. Fake, throw. Jog to C and then sprint C to A to X, catch, fake, throw, repeat. If you catch it and throw a completion its a rep. If you are alone, do the same thing along with catches and fakes

5 minutes

5 rounds for time: record your time
10 push ups*
10 lunge jumps**
10 situps***

*one PONY pushup is now (with a good straight back, butt, and legs) chest to ground, lift your palms off the ground, palms back on the ground, up
**on the lunge jumps your back knee has to touch the ground, if it doesn't the rep doesnt count, but be careful and don't slam your knee in the ground
***situp for now is: arms are crossed with hands on shoulders, back of the head touching the ground and knees bent. one rep is elbows to front of the knees but on the return your head has to touch the ground before you start another rep

1. This is my first time putting together this kind of workout. If it's too much, suck it up. It it's too little get some throwing in and I'll bulk it up next week.

2. Feedback and your numbers in the comments

3. Pods should get to talking about where and when to do the workout