I figured I would just throw this information out there for anyone that was interested. I was not able to make the Johnny Bravo squad this year. For those of you that played with me will not be surprised to hear that they want me to work on my huck flick (which has improved, but still sucks). There were a good group of players that thought I was going to make the roster, but the committee decided it would be better to take another year to develop my throws. Both the team captains and myself, are confident that I will be able to get a spot next year (assuming that beau, mac, matty and chicken don't all decide to come back).
So as of now, I am playing for a high level mixed team that is made up of mostly ex-Bravo, Rare Air and Box players. We should be able to make nationals (the cheap way, according to CJ), so it should be a great season and nice to finally take the step out of sectionals.
Hope everyone's club and summer league seasons are going well.
Monday, June 29, 2009
Track Week 5
This week's workout is a quick one. The workout also included some ladder/quickfeet work to start off with. I figured I would leave that as an optional part. If you do want to do it, you can just set up 8-10 cones (I am assuming none of you own a ladder) about foot or two apart. You can make up the type of patterns you do (both feet in space, both feet in space then one step out to the side, two forward one back, etc...). If you played soccer you will probably know a a couple that you can do. When it comes to the 400s, it is important to try to get a steady time. It is better to run 6 at 80 seconds and be burnt out at the end, than to fun on at 65 and then struggle through the rest and have the last one be 90 or 100 seconds.
6 x 400 meters- we should aim for 75 seconds. 2 minutes rest between each.
Core- all brigdes. 2 times through, 1 minute each.
6 x 400 meters- we should aim for 75 seconds. 2 minutes rest between each.
Core- all brigdes. 2 times through, 1 minute each.
Tuesday, June 23, 2009
Pickup Map
So one of the players in my ultimate community created a map of all the pickup games in the world, that are listed on the upa website. According to her, she checked with all of the pickup sites to ensure that they are all still active. So if you are traveling this summer and want to play some disc and meet some locals in the area, I would suggest using this website.
http://pickupultimate.com/
http://pickupultimate.com/
Monday, June 22, 2009
ACL injury prevention
So last week a doctor that plays on a mixed team with me (my backup plan for bravo) sent out an email with an attachment concerning ACL injuries. I am willing to bet that all of us know at least one person that has suffered an ACL/MCL injury while playing ultimate. For women ultimate players it is even more likely you know someone, since they are 5 times more likely to suffer the injury.
Her attachment was a simple 20-30 minute warmup/excercise program. It just went over a few stretches and plyos that can be done either before practices or workouts or even just on their own. Since I am new to the whole blog thing, I don't know how to put an attachment on a post. Maybe Finch will inform me after he reads this (and probably gets a good laugh from it too.) If you can't wait for this golden information, and your just itching to know, you can just email me and I'll send it to you.
SJ0466@gmail.com
On another note: Congrats to the goats players that were at No Surf. Hope you guys build off your experience and have a great season
Simon
Her attachment was a simple 20-30 minute warmup/excercise program. It just went over a few stretches and plyos that can be done either before practices or workouts or even just on their own. Since I am new to the whole blog thing, I don't know how to put an attachment on a post. Maybe Finch will inform me after he reads this (and probably gets a good laugh from it too.) If you can't wait for this golden information, and your just itching to know, you can just email me and I'll send it to you.
SJ0466@gmail.com
On another note: Congrats to the goats players that were at No Surf. Hope you guys build off your experience and have a great season
Simon
Track week 4
So here is the workout for this week. There is a bit of a disclaimer with this one and I will also add my two sense. This workout is extremely demanding on the body. Mostly the hamstrings. Make sure your legs are at least 90%. You don't want them fatiqued before doing this. Also, as stressed below, a warmup in very important. Finally, the hill that you use for this workout should not be too steap. See if you can't find a longer one with a 20-30% grade. That works best. Let me know if any of you guys give this a go... I worthless for two days following it, but having done it three times now do feel like i have gained half a step, which can be everything.
We will be doing an overspeed workout by running down a hill that gradually levels outs. Over time this is meant to increase stride length and stride frequency since it forces you to go faster than you are capable of on your own without a hill. Because this is so demanding on your hamstrings, it is absolutely necessary that you get a thorough warm-up to avoid injuring them. My favorite warm-up is 3-4 sets of 15 steps walking, immediately into 15 steps jogging, then 15 steps striding out, and immediately followed by 15 steps sprinting. This gets your body ready to sprint and prepares it for the overspeed workout to come.
We (as in johnny bravo) would like to incorporate these overspeed workouts about once every 3 weeks with the end of July being more optional. At that time the overspeeds will be meant more for those who would like to increase their stride frequency/turnover rate and improve their topspeed. The other option at that time will be a more cardio based workout.
The Workout
We will be doing 4 overspeed runs, each with 3 minutes rest inbetween, followed by 3 light resistance sprints either with 5-10 lbs on a weight vest, no weight on the Power Sled®, or uphill sprints. And then we will do 3 free sprints with no assistive or resistive techniques involved, flat surface. In between the sprints, if you feel yourself getting cold, keep your body warm by doing jumping jacks focusing on landing and taking off just the balls of your feet to mimic that explosion in your sprints or you can do something else light like jogging in place.
Core
Pyramid push ups-1 set, group of 3 to 6 and groups of 4 to 5
Windsheild Wipers- 2 sets of 20 (Lying on your back, arms out for stabilization, lift your feet off the ground and hold your hips and knees bent at 90 degree angles. Rotate your thighs to the right until the outer thigh touches the ground, keeping the knees together the entire time, and rotate to the other side.)
Russian Twists-2 x 25 with partner holding feet
Side Bridges-2 x 60 seconds
We will be doing an overspeed workout by running down a hill that gradually levels outs. Over time this is meant to increase stride length and stride frequency since it forces you to go faster than you are capable of on your own without a hill. Because this is so demanding on your hamstrings, it is absolutely necessary that you get a thorough warm-up to avoid injuring them. My favorite warm-up is 3-4 sets of 15 steps walking, immediately into 15 steps jogging, then 15 steps striding out, and immediately followed by 15 steps sprinting. This gets your body ready to sprint and prepares it for the overspeed workout to come.
We (as in johnny bravo) would like to incorporate these overspeed workouts about once every 3 weeks with the end of July being more optional. At that time the overspeeds will be meant more for those who would like to increase their stride frequency/turnover rate and improve their topspeed. The other option at that time will be a more cardio based workout.
The Workout
We will be doing 4 overspeed runs, each with 3 minutes rest inbetween, followed by 3 light resistance sprints either with 5-10 lbs on a weight vest, no weight on the Power Sled®, or uphill sprints. And then we will do 3 free sprints with no assistive or resistive techniques involved, flat surface. In between the sprints, if you feel yourself getting cold, keep your body warm by doing jumping jacks focusing on landing and taking off just the balls of your feet to mimic that explosion in your sprints or you can do something else light like jogging in place.
Core
Pyramid push ups-1 set, group of 3 to 6 and groups of 4 to 5
Windsheild Wipers- 2 sets of 20 (Lying on your back, arms out for stabilization, lift your feet off the ground and hold your hips and knees bent at 90 degree angles. Rotate your thighs to the right until the outer thigh touches the ground, keeping the knees together the entire time, and rotate to the other side.)
Russian Twists-2 x 25 with partner holding feet
Side Bridges-2 x 60 seconds
Monday, June 15, 2009
Track Week 3
This is a shorter one this week, but by no means easy. We had a kid throwup doing these. Hope you guys have better luck with them then he did.
1. 3 sets of 4. 60 seconds in between reps (this is the approximatetime it will take to walk back down the hill. So no rest beyondwalking back down.) 4 minutes btw sets.
2. Plyos - 3 sets of: 30 seconds of squat jumps, 30 seconds of lungejumps, 30 seconds of side to side one leg jumps (skater jumps).
3. 4x15 Burpees. Stand straight up, bend down into push up position.Do push up. Pull legs in and stand straight up and do calf jump(almost no leg bend). that's one.
4. 2x45 second bridges. straight, left, right.
You know the drill... feel free to send feedback and questions.
Simon
1. 3 sets of 4. 60 seconds in between reps (this is the approximatetime it will take to walk back down the hill. So no rest beyondwalking back down.) 4 minutes btw sets.
2. Plyos - 3 sets of: 30 seconds of squat jumps, 30 seconds of lungejumps, 30 seconds of side to side one leg jumps (skater jumps).
3. 4x15 Burpees. Stand straight up, bend down into push up position.Do push up. Pull legs in and stand straight up and do calf jump(almost no leg bend). that's one.
4. 2x45 second bridges. straight, left, right.
You know the drill... feel free to send feedback and questions.
Simon
Monday, June 8, 2009
This has to be a good sign for us!
Just had this article sent to me from one of the Bravo guys. I think it is really going to be the type of news you guys are looking for.
http://www.clevelandleader.com/node/3467
http://www.clevelandleader.com/node/3467
Track Workout Week 2
So here is the next in the series. Same deal as last time as far as questions and comments go. Also congrads to those Ship players that made Pike and good work up in New York.
1. Little jumps over line. (forgot name for them).
a) face forward, line between legs. small, quick jumps left and rightover line. 15 seconds w/ right leg, 15 seconds w/ left leg, 3 sets w/each leg.
b) side to side w/ both legs at same time: 3 sets of 15 secondsc) front to back w/ one leg at a time: 3 sets of 15 seconds (each leg)d) front back w/ both legs at same time: 3 sets of 15 seconds
2.
a) 4x70, 60 seconds rest btw reps, 3 minutes after the set.
b) 5x60, 60 seconds rest btw reps, 3 minutes after set
c) 7x40, 45 seconds rest btw reps, 3 minutes after set
d) 10x20, 30 seconds rest btw reps.
3.
a) 3x25 leg throws
b) 2x1 minute front bridges
1. Little jumps over line. (forgot name for them).
a) face forward, line between legs. small, quick jumps left and rightover line. 15 seconds w/ right leg, 15 seconds w/ left leg, 3 sets w/each leg.
b) side to side w/ both legs at same time: 3 sets of 15 secondsc) front to back w/ one leg at a time: 3 sets of 15 seconds (each leg)d) front back w/ both legs at same time: 3 sets of 15 seconds
2.
a) 4x70, 60 seconds rest btw reps, 3 minutes after the set.
b) 5x60, 60 seconds rest btw reps, 3 minutes after set
c) 7x40, 45 seconds rest btw reps, 3 minutes after set
d) 10x20, 30 seconds rest btw reps.
3.
a) 3x25 leg throws
b) 2x1 minute front bridges
Monday, June 1, 2009
Track Workout
Alright...
So I got some responses as far as track workout interest. I will try to put one of these out once a week, usually on either monday or tuesday. These are the same workouts that Bravo is doing in the early season. If you ever have a question about any of the exercises, just email me or post a comment (this is probably better, because others might have the same question).
So for this first one I figured I would give you guys something a little different, as far as track workouts go. Seeing as some of you are running Pat's workout, this will be a nice change of pace, but you will definitely still feel it the next day. As with any track workout, you should try to do it with a friend so that you can push each other. My notes will be in red.
Warm-up (at least a half mile jog with some active stretching)
Split Leg Cycle Jumps, 3 x 10.
All knees at 90 degrees as if you've lunged forward and held the position. From there jump as high as you can and switch leading feet.
4 Corner Agility Drill x 4 (2 in each direction), 1 min rest
15 x 15 box. Shuffle right to the first cone, backpedal to the 2nd cone, carioca (it is like a "switch-a-roo" for you guys, but with smaller steps, focus on quick feet) to the 3rd, and sprint to the finish.
Shuttle Runs w/ focus on starting and stopping x 4 in relays
5,10,15, 20 meter runs (done like suicides) w/ tennis shoes, emphasis on quick feet to stop yourself while maintaining your weight over your feet, not reaching with your feet (important, defeats the point of you don't listen to this part), then explode out of the route.
3-5 sets 70 reps in 90 seconds (below is the circuit), 2 minutes recovery:
20 squats
20 lunges
20 step ups
10 squat jumps
Core
Leg Throw Downs w/ partner- 2 x 25 (can do leg lifts if you are on your own)
Russian Twists w/ partner- 2 x 50 total (can do bicycles if you are on your own)
Flutter Kicks- 2 x 100
Front Bridge- 2 x 1 min
Hope this is helpful for you guys. Have fun and try commenting on this post after you were done with the workout. Let other people on the team know how it went or if there any goals you were shooting for. It is always nice to know that there are other people looking to make their game better.
So I got some responses as far as track workout interest. I will try to put one of these out once a week, usually on either monday or tuesday. These are the same workouts that Bravo is doing in the early season. If you ever have a question about any of the exercises, just email me or post a comment (this is probably better, because others might have the same question).
So for this first one I figured I would give you guys something a little different, as far as track workouts go. Seeing as some of you are running Pat's workout, this will be a nice change of pace, but you will definitely still feel it the next day. As with any track workout, you should try to do it with a friend so that you can push each other. My notes will be in red.
Warm-up (at least a half mile jog with some active stretching)
Split Leg Cycle Jumps, 3 x 10.
All knees at 90 degrees as if you've lunged forward and held the position. From there jump as high as you can and switch leading feet.
4 Corner Agility Drill x 4 (2 in each direction), 1 min rest
15 x 15 box. Shuffle right to the first cone, backpedal to the 2nd cone, carioca (it is like a "switch-a-roo" for you guys, but with smaller steps, focus on quick feet) to the 3rd, and sprint to the finish.
Shuttle Runs w/ focus on starting and stopping x 4 in relays
5,10,15, 20 meter runs (done like suicides) w/ tennis shoes, emphasis on quick feet to stop yourself while maintaining your weight over your feet, not reaching with your feet (important, defeats the point of you don't listen to this part), then explode out of the route.
3-5 sets 70 reps in 90 seconds (below is the circuit), 2 minutes recovery:
20 squats
20 lunges
20 step ups
10 squat jumps
Core
Leg Throw Downs w/ partner- 2 x 25 (can do leg lifts if you are on your own)
Russian Twists w/ partner- 2 x 50 total (can do bicycles if you are on your own)
Flutter Kicks- 2 x 100
Front Bridge- 2 x 1 min
Hope this is helpful for you guys. Have fun and try commenting on this post after you were done with the workout. Let other people on the team know how it went or if there any goals you were shooting for. It is always nice to know that there are other people looking to make their game better.
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