warm up w/2 laps of striders
plyos including offensive and defensive footwork
running: so conference is on its merry little way. really focus on getting you legs warm and pushing yourself to run as fast as you can in each of these sprints! this isn't an enduranced based practice, this is an explosive FAST workout. everything should be run at 100% unless otherwise specified. there will be alot of rest inbetween sets of things so that you're given the time to recover
hollywood squares. when i say 100% i mean it. do all exercises 2x. do the first one just to warm up (about 75%) the next set should be at 100%, getting low, chopping your feet, all that jazz.
starts (a total of 20 starts, each about 15-20 yards long) starts are explosive. you can easily coast to a stop following the 15-20 unless otherwise specfied.
regular starts x 4 (two starting off on each leg, think about not rocking back to start, to push off on that front leg)
side shuffle 5 yards then run forward x4 (2 x each direction)
facing the side, turn and start x 4 (2 x each direction)
scramble ups (from the ground) x 4 (2 x pushing off with each leg)
jump up and turn. facing behind, run three steps, jump up, turn and sprint out. do these 4 times total, changing the direction of your turn each time. for these, chop step and stop after reaching 15 yards.
sprints. rest for 3 minutes between each distance.
80 yards (2). 1 minute rest between each.
60 yds (4). 45s rest between each
40 yds (10). 30 secs rest between each.
60 yds (2). 45s rest between each.
throw 50 passes between partners and rest.
partner up and do some broken 40's as such:
one partner has a disc, the other one runs. the running partner springs out for 30 yards, stops and turns and the other partner throws it to them so you power through and catch. once you catch, stop, jog to the line and do it again. one partner goes through 3 times in a row and then switch partners. do this twice per person.
if you have enough people you can do a fun relay instead:
within team sprint relay with the following series of sprints: 1. 4x30's (there-back-there-back, tag the next person). 2. run 30 out, 10 back, 10 back out (return to the far 30) and sprint back to tag the next person. 3. 4x30's 4. run 30 yards out, 30 yards in and then run deep for a huck. the next person in line, of course, throws the huck. the next sprinter CANNOT start their sprint until the receiver has the disc in their hands. this either means at the time of the catch, or at the time the receiver picks up the disc (if it's a drop)
Monday, April 18, 2011
Monday, April 11, 2011
track 4/11/2011
warmup
2 laps striders
starts: at 100% these are for about 20 yards
2 x starting off of each leg
start backwards (2 x each direction)
start backwards, run forward, jump as if going for disc, turn around and sprint out (1 time jumping off of each leg)
scramble ups (starting from the ground) x 2
side-shuffle (side shuffle for five yards) 1 x each shuffling direction
stinkers:
50 yd stinker (5x50 yds)
rest 3 min
50 yd stinker
rest 5 min (try to throw passes during these longer rest times)
5-15 yard stinkers with 1 minute rest between each stinker
rest 5 minutes
2-50 yard stinkers with 3 minutes rest between each
sprints:
100 yard accels (accelerate up to the 50, the last 50 should be at full speed) x 2. rest 1 minute between each one
50 yard sprints x 4 rest 1 minute between each one. you should be fully rested so that these can be at 100%!
throw 50 moving passes per partner
abs/push ups
2 laps striders
starts: at 100% these are for about 20 yards
2 x starting off of each leg
start backwards (2 x each direction)
start backwards, run forward, jump as if going for disc, turn around and sprint out (1 time jumping off of each leg)
scramble ups (starting from the ground) x 2
side-shuffle (side shuffle for five yards) 1 x each shuffling direction
stinkers:
50 yd stinker (5x50 yds)
rest 3 min
50 yd stinker
rest 5 min (try to throw passes during these longer rest times)
5-15 yard stinkers with 1 minute rest between each stinker
rest 5 minutes
2-50 yard stinkers with 3 minutes rest between each
sprints:
100 yard accels (accelerate up to the 50, the last 50 should be at full speed) x 2. rest 1 minute between each one
50 yard sprints x 4 rest 1 minute between each one. you should be fully rested so that these can be at 100%!
throw 50 moving passes per partner
abs/push ups
Tuesday, April 5, 2011
Spring cleaning...
Here is the dealio for spring quarter:
Practices
5:50-7:50 AM T/R
8:00 AM -12:00 PM SAT
Track
7:00 PM -(depends on the workout) Monday
Conference
April 23-24 in Eugene, OR
Regionals
May 7-8 in Burlington
If you have conflicts (for practice, track or anything else) you have to tell ze captains!
Annnnd boom goes the dynamite.
Practices
5:50-7:50 AM T/R
8:00 AM -12:00 PM SAT
Track
7:00 PM -(depends on the workout) Monday
Conference
April 23-24 in Eugene, OR
Regionals
May 7-8 in Burlington
If you have conflicts (for practice, track or anything else) you have to tell ze captains!
Annnnd boom goes the dynamite.
The blog is back! With track!
Hey all, this is the Monday (4/4/2011)track workout
2 laps striders to warm up
jumping series (front back two legs, side to side, then change to one leg)
Sprint Intervals (these should be at 100%, like really 100%, there are two minutes of rest between each distance) The times in parentheses after each distance is the amount of rest between each sprint.
80 yd sprints x 4 (1:15)
60 yds x 8 (1:00
40 yds x 12 (40 s)
20 yds x 12 (30 s)
tabatas (20 seconds on, 10 seconds off) for a total of 4 minutes.
go through these exercises twice.
shuffle back and forth between two cones placed 5 yards apart
tuck jumps
5 yard shuttle
calf jumps
ninja throwing.
2 laps striders to warm up
jumping series (front back two legs, side to side, then change to one leg)
Sprint Intervals (these should be at 100%, like really 100%, there are two minutes of rest between each distance) The times in parentheses after each distance is the amount of rest between each sprint.
80 yd sprints x 4 (1:15)
60 yds x 8 (1:00
40 yds x 12 (40 s)
20 yds x 12 (30 s)
tabatas (20 seconds on, 10 seconds off) for a total of 4 minutes.
go through these exercises twice.
shuffle back and forth between two cones placed 5 yards apart
tuck jumps
5 yard shuttle
calf jumps
ninja throwing.
Wednesday, February 16, 2011
Pump up vids...
In addition to the week's muppet video, I've posted a few more I thought we all could enjoy together.
http://www.youtube.com/watch?v=zS1cLOIxsQ8
http://www.youtube.com/watch?v=3aAtFrWft2k
http://www.youtube.com/watch?v=C60_WTWaPfs&feature=related
http://www.youtube.com/watch?v=R6Um8yhGkUk&feature=related
Alright, maybe this is too many, but goofy things like these always help me feel less nervous and more excited to spend the weekend with my team!
http://www.youtube.com/watch?v=zS1cLOIxsQ8
http://www.youtube.com/watch?v=3aAtFrWft2k
http://www.youtube.com/watch?v=C60_WTWaPfs&feature=related
http://www.youtube.com/watch?v=R6Um8yhGkUk&feature=related
Alright, maybe this is too many, but goofy things like these always help me feel less nervous and more excited to spend the weekend with my team!
Tuesday, February 15, 2011
Track 2/16
We HEART running.
Warm up.
Pyramid sprint
Pace out 100 meters placing a cone at the start and then at 10 meter intervals (11 cones in total).
Starting at the first cone sprint all out for 50 meters and walk the remaining 50 meters.
Turn and sprint 60 meters and walk for 40 meters.
Turn and sprint 70 meters and walk for 30 meters.
Turn and sprint 80 meters and walk for 20 meters.
Turn and sprint 90 meters and walk 10
Turn and sprint 100 meters, then turn and sprint 100 m again
Rest for 90 seconds. Do this two more times (a total of 3 sets with 90 seconds rest between each SET)
Moving throwing for 3 minutes
Repeat three sets as above. This time START with the 100's and work down to the 50's.
Abs/Pushups. Done.
Reminders for this week:
Team meeting/ smoothie making shin dig at 8:00 pm at the chicken coop (Daniella, Katie and Lindsey's house, where we've had all such meetings this year). This meeting is important, we're figuring out carpools to seatac.
Drink water! Hydrate or...die-drate.
Warm up.
Pyramid sprint
Pace out 100 meters placing a cone at the start and then at 10 meter intervals (11 cones in total).
Starting at the first cone sprint all out for 50 meters and walk the remaining 50 meters.
Turn and sprint 60 meters and walk for 40 meters.
Turn and sprint 70 meters and walk for 30 meters.
Turn and sprint 80 meters and walk for 20 meters.
Turn and sprint 90 meters and walk 10
Turn and sprint 100 meters, then turn and sprint 100 m again
Rest for 90 seconds. Do this two more times (a total of 3 sets with 90 seconds rest between each SET)
Moving throwing for 3 minutes
Repeat three sets as above. This time START with the 100's and work down to the 50's.
Abs/Pushups. Done.
Reminders for this week:
Team meeting/ smoothie making shin dig at 8:00 pm at the chicken coop (Daniella, Katie and Lindsey's house, where we've had all such meetings this year). This meeting is important, we're figuring out carpools to seatac.
Drink water! Hydrate or...die-drate.
Sunday, February 6, 2011
Track 2/7/2011
Instead of a track workout tomorrow (Monday) we will be in the pool! Please try to come even if you're injured (if you're not coming you have to tell the captains).
Meet in the rec center lobby at 7 pm and bring a suit you can swim in.
Meet in the rec center lobby at 7 pm and bring a suit you can swim in.
long due muppet vids
Everyone, I'm sorry for the lack of muppet videos last week. To make up for it, here are two good ones for y'all to watch while you wait for me to post the track workout...
http://www.youtube.com/watch?v=Adfipy3lp9o&feature=related
http://www.youtube.com/watch?v=yQj2NP25TIo
http://www.youtube.com/watch?v=Adfipy3lp9o&feature=related
http://www.youtube.com/watch?v=yQj2NP25TIo
Monday, January 31, 2011
Track 1/31/2011
1. Warm up (consisting of at least 2 full laps jogging. 1 slow, pick up the pace a little bit for the 2nd)
2. Plyos, active stretches
3. 4 x 50 yd accelerators
4. Jumping Series: 1. Lateral (side to side) hops over an imaginary cone (or shoe): 20 jumps on two legs (1 jump = 1, so side to side = 2 jumps) 10 jumps per single leg 2. Front/Back hops: x20 w/2 legs; x10 single leg
5. 3 x broken 300 m (sprint 200, wait 15 seconds, sprint 100) KEEP A DISC NEARBY
NOTE: the rest is basically long enough to walk back to the line, shake your legs out and go!
60 seconds rest between each broken 300
6. Rest 3-5 min: Immediately after sprinting, find a partner and throw 10 passes as fast as you can between partners. Then rest.
7. 3 x broken 200 m (sprint 150, wait 10 seconds, sprint 50)
60 seconds rest between each broken 200
8. Rest 3-5 min, same thing (throw 10 passes as fast as you can, then get water and stretch)
9. 3 x broken 200 m (same as #7 above).
10. Throw 20 forehands and 20 backhands per partner. These should be moving and running passes!
11. Push Ups & Crunches
A quick note about how to run these broken 300's and 200's... run the first 200 or 150 m at a comfortable sprint, meaning, don't kill yourself while still pushing the pace. Then, the point of the 10 second break is to refocus and be able to kick it in on the final 100 or 50 m.
BOOM
2. Plyos, active stretches
3. 4 x 50 yd accelerators
4. Jumping Series: 1. Lateral (side to side) hops over an imaginary cone (or shoe): 20 jumps on two legs (1 jump = 1, so side to side = 2 jumps) 10 jumps per single leg 2. Front/Back hops: x20 w/2 legs; x10 single leg
5. 3 x broken 300 m (sprint 200, wait 15 seconds, sprint 100) KEEP A DISC NEARBY
NOTE: the rest is basically long enough to walk back to the line, shake your legs out and go!
60 seconds rest between each broken 300
6. Rest 3-5 min: Immediately after sprinting, find a partner and throw 10 passes as fast as you can between partners. Then rest.
7. 3 x broken 200 m (sprint 150, wait 10 seconds, sprint 50)
60 seconds rest between each broken 200
8. Rest 3-5 min, same thing (throw 10 passes as fast as you can, then get water and stretch)
9. 3 x broken 200 m (same as #7 above).
10. Throw 20 forehands and 20 backhands per partner. These should be moving and running passes!
11. Push Ups & Crunches
A quick note about how to run these broken 300's and 200's... run the first 200 or 150 m at a comfortable sprint, meaning, don't kill yourself while still pushing the pace. Then, the point of the 10 second break is to refocus and be able to kick it in on the final 100 or 50 m.
BOOM
Monday, January 24, 2011
For you health...
We have a tournament this Saturday! With that in mind, start prepping your body now!!! Start drinking a lot of water starting tonight and eating healthy. Get good servings of fruits and veggies early in the week and good servings of pasta/ energy rich foods later in the week!!
Also...be sure to get your weekly serving of...MUPPET VIDEOS!!!
http://www.youtube.com/watch?v=mbs64GvGgPU&feature=related
Also...be sure to get your weekly serving of...MUPPET VIDEOS!!!
http://www.youtube.com/watch?v=mbs64GvGgPU&feature=related
Track 1/24/2011 (workout)
Focus: Building Sprint Endurance and strength
Warm up
2 laps striders at 75%
Jumping Series
100 yard workouts
do a strength workout-sprint-rest 20 seconds-then sprint again. so you’ll start with a strength workout. you’ll do a total of 6 sprints. you can either do this in waves (like partner up) or you can do them in one big group and people can be accountable for their own time. but try to start the sprints as a group (which may or may not be possible…)
the exercises are:
tuck jumps x 10
calf jumps x 15
squats x 10
and then repeat the same three
water, partner up, throw 20 throws a piece
4-200’s.
sprint 200, rest 45seconds
sprint 200 rest 1min
sprint 200, rest 30 secs
sprint 200
water. rest at least 4 minutes or until one of you are completely recovered (which ever is longer)
repeat the 100 yard workouts this time with three different exercises in a different order. this order will be do the exercise-rest 20 seconds-sprint. so you’ll be doing the exercises immediately following the sprint. try to start all the sprints at the same time so the timing might get funky. this time the exercises will be:
mountain climbers x 10
push ups x 10
jumping jacks x 10
2-400’s. 90-95 second pace. rest 2 minutes between each one.
end with a full plank series (1 min each)
Warm up
2 laps striders at 75%
Jumping Series
100 yard workouts
do a strength workout-sprint-rest 20 seconds-then sprint again. so you’ll start with a strength workout. you’ll do a total of 6 sprints. you can either do this in waves (like partner up) or you can do them in one big group and people can be accountable for their own time. but try to start the sprints as a group (which may or may not be possible…)
the exercises are:
tuck jumps x 10
calf jumps x 15
squats x 10
and then repeat the same three
water, partner up, throw 20 throws a piece
4-200’s.
sprint 200, rest 45seconds
sprint 200 rest 1min
sprint 200, rest 30 secs
sprint 200
water. rest at least 4 minutes or until one of you are completely recovered (which ever is longer)
repeat the 100 yard workouts this time with three different exercises in a different order. this order will be do the exercise-rest 20 seconds-sprint. so you’ll be doing the exercises immediately following the sprint. try to start all the sprints at the same time so the timing might get funky. this time the exercises will be:
mountain climbers x 10
push ups x 10
jumping jacks x 10
2-400’s. 90-95 second pace. rest 2 minutes between each one.
end with a full plank series (1 min each)
Sunday, January 23, 2011
(rainbow) track 1/24/2011
Hey everyone, remember that track is tomorrow (Monday) at 7:00 pm at the track. The dress up theme is for us to be the rainbow, with everyone dressing all in one color of your choice. I, for example, will be in all orange. If you want to wear some other costume that is all good. I'll post the work out soon along with the muppet video of the week...
Lasizz
Lasizz
Tuesday, January 18, 2011
Track for 1/17/2010
In case you missed trakkie, here is the workout. Some of this stuff requires a partner, so just make it work. I copy and pasted the workout Jinny sent the captains, so in parentheses is my attempt at an explanation as to what the drill is. If you're still confused, just go with your best guess, keeping in mind this is supposed to be a hard work out and to push yourself.
Warm up, abbreviated (normal Chaos warm up of 2 laps around the track with abbreviated plyos. So high knees, ninja shuffles, all that jazz, but maybe for not as long as a distance).
2 laps striders: long stride 60-75% effort (a strider is a lap in which you jog/recover on the corners and run with long strides on the straights. It's important to really exaggerate your stride. It helps you run correctly and prevent injury).
Jumps:
Double leg hops front x 10
Double leg hops side x 10
Single leg front x 5
Single leg side x 5
180 deg jumps single leg back forth x 2 each leg
Get into pairs: shadow each other, one minute. Each partner should go 3 times.
2 laps striders: accels
Goal is to reach and maintain almost 95% at the time you cross the finish. Should be at 95% by 75 yards. Gradually come to a stop.
Jumpbatas x 2
20 secs exercise, 10 sec break (Jumpatas are when we jump from a crouched position and land in a crouched position. Remember to always bend your knees and to cushion your landing. The list of the 4 different jumps are the jumps or 'exercises' to do in each set).
4 mins each set (2 sets of 4 exercises) throw for 2 mins in-between sets
Fast feet
Lunge jumps
Side to side fast jumps
Squat jumps
2 laps striders: coasters
Get out as fast as you can for 50 yards, then relax your body and coast for the second half. This doesn't mean you'll be slowing down, just relaxing your stride
Partner up
30-60-30 shuffling
Shuffle between 2 cones set 5 yards apart.
One partner goes, the other does push ups.
Kill drill: 40 seconds x 2 per partner (the kill drill is when one partner cuts from a fixed point and makes a 'V' pattern, and the second partner stays stationary and throws an outside forehand or outside backhand, depending on where the cutter is running).
Abs. (ten minutes).
Captains or Coaches: correct me or elaborate further as you see fit
So obviously going to track makes all this easier, especially all the partner stuff. But if you couldn't make it for whatever reason, that's okay! Just do your best!
Warm up, abbreviated (normal Chaos warm up of 2 laps around the track with abbreviated plyos. So high knees, ninja shuffles, all that jazz, but maybe for not as long as a distance).
2 laps striders: long stride 60-75% effort (a strider is a lap in which you jog/recover on the corners and run with long strides on the straights. It's important to really exaggerate your stride. It helps you run correctly and prevent injury).
Jumps:
Double leg hops front x 10
Double leg hops side x 10
Single leg front x 5
Single leg side x 5
180 deg jumps single leg back forth x 2 each leg
Get into pairs: shadow each other, one minute. Each partner should go 3 times.
2 laps striders: accels
Goal is to reach and maintain almost 95% at the time you cross the finish. Should be at 95% by 75 yards. Gradually come to a stop.
Jumpbatas x 2
20 secs exercise, 10 sec break (Jumpatas are when we jump from a crouched position and land in a crouched position. Remember to always bend your knees and to cushion your landing. The list of the 4 different jumps are the jumps or 'exercises' to do in each set).
4 mins each set (2 sets of 4 exercises) throw for 2 mins in-between sets
Fast feet
Lunge jumps
Side to side fast jumps
Squat jumps
2 laps striders: coasters
Get out as fast as you can for 50 yards, then relax your body and coast for the second half. This doesn't mean you'll be slowing down, just relaxing your stride
Partner up
30-60-30 shuffling
Shuffle between 2 cones set 5 yards apart.
One partner goes, the other does push ups.
Kill drill: 40 seconds x 2 per partner (the kill drill is when one partner cuts from a fixed point and makes a 'V' pattern, and the second partner stays stationary and throws an outside forehand or outside backhand, depending on where the cutter is running).
Abs. (ten minutes).
Captains or Coaches: correct me or elaborate further as you see fit
So obviously going to track makes all this easier, especially all the partner stuff. But if you couldn't make it for whatever reason, that's okay! Just do your best!
Sunday, January 16, 2011
Blog of Chaos 2011!!!
Hey Y'all!
This is the Chaos blog. Here you can find information about practices/workouts, tournaments, meetings, volunteer stuff, team fun and whatever else I feel like posting...
Remember: we have prakkie Tuesdays and Thursdays from 8:00 to 10:00 in the evening and Saturday mornings from 8:00 to 12:00. Have your cleats on by 8:00! Bring food! water! cleats! a light and a dark jersey! swagger!
More info to come. Until then, here is your muppet video of the week:
http://www.youtube.com/watch?v=VnT7pT6zCcA&feature=related
This is the Chaos blog. Here you can find information about practices/workouts, tournaments, meetings, volunteer stuff, team fun and whatever else I feel like posting...
Remember: we have prakkie Tuesdays and Thursdays from 8:00 to 10:00 in the evening and Saturday mornings from 8:00 to 12:00. Have your cleats on by 8:00! Bring food! water! cleats! a light and a dark jersey! swagger!
More info to come. Until then, here is your muppet video of the week:
http://www.youtube.com/watch?v=VnT7pT6zCcA&feature=related
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