A Brief Overview: Fitness
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Loading ...The real meat began with the Summer Workout Plan. (Ankle Work, Flexibility). This was back in summer ’06, after a year of playing with the A team and a knowledge that I’d need to get into much better shape if I was going to be a major contributor the following year (I was).
If you’re on your own for training this winter, it’s probably worth starting there to get an idea of how to set goals and set a program to stick to.
Also look at a more formal introduction I did a few months back: Structuring Your Own Training Program, and On Goal Setting and Planning. It’s not enough to just “go to the gym and workout.” Make a plan, unless you’re very experienced, very reckless, or very talented. You risk inefficiency at best and injury and imbalance at worst.
You might also look at a program Dartmouth once used. A plan that’s not specifically tuned for you (but is still well-balanced) will probably do you better than going willy-nilly. But best would be to use the template and add in your own twists to suit your needs (think injury prevention work in the warm-up, and focusing more (sets/weight/effort) on your weaker muscle groups).
Bryan Doo on Fitness and Training for Ultimate (UCPC…all links are broken)
Some of My Favorite Exercises
Rambling Thoughts on Air Alert
Links–overtraining and vertical jump form/training
Links–running form and speed training
Summer Workouts (summer ’07):
Tabata Sprints
Burpees
3×7
Bodyweight Strength Training
Speed Work
Crossfit Style [Crossfit]
Thanks to Jim Biancolo and Ross Enamait for the inspiration/materials for most of these workouts.
Progress slowly, but kick your ass.
Carson’s Ab Workout. Believe me, if you’ve seen this guy play (and his abs *swoon*) you’d want to do this workout.
Speaking of the core,
it’s important in running form (pelvic tilt). I plan to write a fair bit more on this in coming months, it’s almost tragic watching some players throw limbs around in an attempt at concerted effort.
Supplements (use your own judgment)
Where I’ve learned, and where you might look
Finally, lifting:
The Squat, The Deadlift, and More on Deadlifting. If nothing else, learn how to do these lifts and do them well. It’ll serve you well in life as well as the ultimate field. More to come on this stuff later, too.
By the way, the oldest and first grouping of links I did can be found here. Bunch of older ultimate-related stuff if you haven’t seen it yet, including some fitness info.
A Brief Overview: Catching, Defense, Strategy, etc.
(No Ratings Yet. Click to Rate!) Loading ...Catching
Work to change your catching instincts
a response to the Huddle’s issue on catching
Layout Technique, complete with several pictures
on Head Stability
Defense
the (potentially false) dichotomy between “smart” and “emotional” D (another old one)
mind the Hips
the Outside Shoulder for fundamental team D (but see the comments)
Jumping form, and Skying (I’ll revisit this in more depth someday)
Mobile Marking (and Improving Mobility)
close the Holes in the mark
Spacing on the mark
consider the Periphary
Strategy
Focus and Mental Toughness for your team. See also Talk in Positives, Ways to Talk to Encourage Cont’d Performance for more applied use.
How should you deploy your D studs?
Play to your strengths or their weakness?
Subbing. How would you sub yourself? Make yourself into the kind of player you want to play in tight spots.
Endzone O. How does your team practice it?
Etc.
Phase 3 of the mass-linking is the other aspect of this blog: fitness and training-related info. Check back on Thursday.
A Brief Overview: Cutting & Throwing
(No Ratings Yet. Click to Rate!) Loading ...As winter break swiftly approaches for those of us who work at schools, I thought I’d go back over some of my older posts–I have a feeling that with the influx of new readers this blog has seen over the past couple months, it’s likely that some of the stuff I started posting in the summer, when I changed from simply recapping my ultimate experience to (attempting to) share how I’ve learned to play, has been overlooked.
I’m not sure what the best way to work around this and make the blog more archive-accessible is (I’ll likely continue experimenting with format), as my general goal is to make this site a resource as well as a blog (I’d welcome any ideas to that end–blogspot’s whole scrolling-through-pages isn’t terribly efficient, nor is the archive).
So I’ll try and link up some of the posts I think are most useful/relevant, sorted by category. Let me know if you find this helpful. And, feel free to comment with anything you think I’ve overlooked.
Throwing
- Being Quick on the Catch-Throw Turnaround. Not sure, but this might have been the first post about ultimate that wasn’t strictly focused on myself.
- On Balance
- Grip, part 1 (Part 2, the video (much more helpful) here)
- Arm Action (also a video)
- Throw Convincing, Effective Fakes
- Disc Placement (not just throwing to space, but throwing to space with purpose)
- On Hammers and Throwing to Space
- Forehand Hucks (see also Scapular Loading, aka the shoulder jerk)
- The Windup
- A Throwing Checklist for Warmups
- More on Faking (this also reads a little unclearly; I’ll revisit at some point when I can phrase it better)
- Throw Off-Handed; you’ll appreciate your on-handed ones more and have a better perspective to teach from.
- It’s the little things in day-to-day life.
- Throwing with Touch?
Cutting
- Around this time last year I made a post about the notion of “Threat Points” when cutting–this is, more or less, another way to try to phrase what becomes an intuitive sense of how to see and attack space as a cutter. I think the post perhaps comes off a bit esoteric, but maybe it’ll help provide a framework for better explanation.
- In my opinion, one of my most useful posts is the one I wrote this past spring about cutting schematics. As a deprived B-teamer, and later as a budding A-teamer, (and a lazy student) I often spent time in lecture drawing up various situations and playing them out mentally and on paper, from the O and the D perspective.
- Create Space
- The Juke
- It’s Stoppin’(sadly, the UV link I referred to is now broken)
- Making Adjustments (secondary cuts)
- Use Your Opponent’s Acceleration
- More on field sense.
- Being a a primary cutter vs. a fill cutter (keep your man busy)
- Expanding your repetoire
- On endzone cutting
I’ll leave it at that for now; I’ll round it out over the next week with an overview of the rest of the ultimate skills/strategy stuff and the copious postings related to fitness.
