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
Monday, January 31, 2011
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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