#nycultimate

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WoW 13

Intervals 6 minutes of: jog 30, run 30 (75%), run 30 (90%) 3 min rest repeat 3 min rest 100m Relay 4x100m (45 second rest between reps - if you have a group of 5 people you can do this relay-style) Cleats 4 steps into Squat, Explode out 3x6 4-step squats - 4 hard steps into a prisoner squat, then explode out of it with arms swinging and getting your weight forward like a sprint start for 4 steps and drop back into it again. 3x6 4-step squats with turns - same as above, except you turn 90 degrees out of the squat.  Open up the hip and explode 2 minutes IN-OUT-IN If you have a partner you can defend the cuts.   Rest is 30 seconds between each rep. Cones like so:                    D                  10yd                    C                  20yd Start(1)5yd  B    5yd  Start(2)                  10yd                    A 2x Start(1), B, A, D, C. 2x Start(2), B, A, D, C 3 minutes Changing Momentum Sprint 40, backpedal 10, sprint 40, backpedal 10, sprint 40 and STOP (so you will have run 130 yards but covered 100 yards) = REP At the end of each rep, immediately throw 5 backhands + 5 forehands with a pivot and well timed, believable fake before each throw. = REST 4x Rep with throw(rest) in between 3 minutes Breaths for rest Set up two cones 50 yards apart The next rep begins when you finish the last breath 4x50 (7 breaths) 1x100 (12 breaths) 1x150 (done) 100 Throws.  Start these throws immediately, and remember to use your legs. Done

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11 WoW 11

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Shadow Tabatas Set up two cones 20 yards apart. Person A "cutter" cuts back and forth between the two cones (you don't have to go the full 20 yards before cutting back) Person B "defender" mirrors the cutter Switch positions after each rep 2 mins of 20 sec sprint 10 second rest = 1 rep Rep 90 sec Rep 90 sec Rep 3 minutes 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 Cutting cones at 0 (A), 7yd (B), 14yd (C) Start 5 yards to the side of A.  Thrower is 5 yards back from A Cut to B, Cut under, receive disc, dishie back, run to start  x 2 Cut to C, cut under, receive disc, dishie back , run to start  x 2 Cut deep, receive 25 yards shot = 1 rep Your rest is the other person(s) going 4 reps 5 min Breaths As Rest Set up two cones 50 yards apart The next rep begins when you finish the last breath 5x50 (7 breaths) 2x100 (12 breaths) 1x150 (15 breaths) 1x200  (done) 100 throws What are your go-to throws?  Which throw do you barely work on because they are straight butter? Done

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WoW that’s what I call a workout #9

Here is the WoW for the week!  I know you are all pumped to get another workout in the books.

There are a lot of questions posed to you about your throws but you are welcomed to explore your mental space throughout the entire workout and after.  What warm up works best for you?    How will this movement translate to in game situations? Which cut did you time perfectly?

Remember to get a real warm up before hand and to cool down after.  

Clippity Cloppity give me the Zoppity

Track: 2's and 4's 200 45 s 200 90 s 200 45s 200 3 min 400 Cleats On! 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) = 1 rep Repeat 1 minute Repeat 3 min rest VERT Cuts: We are replicating VERT stack cuts.  Cutters, take a look back while setting up your under cut.  Throwers, throw fakes to communicate to cutters. Throw after your cutting rep if possible.  Set up the cones as shown(not to scale):                     C                     /                10 yd                  / A__7yd__B                  \                 5 yd                    \                    D Start at A, sprint to B.  Cut to C, then under receive the disc, dish, back to A.  Rest 5 seconds.  x2 At A, sprint to B, Cut to D, cut deep, receive 30 yard shot. = 1 rep 4 times through. Reverse cones if possible to cut for both backhand and forehands 4 mins Fill the Hole: (3 people = square, 4 people= pentagon, 5 people = hexagon). Hold yourself accountable for doing this workout with the correct timing.  On normal throws, you should be making the under cut when the person before you catches the disc (either listen for the sound or take a peek).  On pumped throws, you shouldn't come under until you receive the pump fake. Pattern for non-pumped throws: Players A, B, C make up three vertices of a square and have people on them. D is left open. Square side length = 10-15 yards. A has the disc. C makes a 5 yard out cut and then a 5-10 yard incut to D(filling the empty vertex D). A throws to C.  While disc in in air, B makes a out cut then in cut WHEN C catches the disc. While that throw in the air, A makes the out cut then in cut WHEN B catches the disc.  Pattern repeats Pattern for pumped throws: C makes a 5 yard out cut, A pump fakes, C then a 5-10 yard incut to D(filling the empty vertex D). A throws an IO throw to C.  B makes an out cut when C catches it, C pumps the cut, B comes under. C throws IO to B.  A makes an out cut when B catches it, B pumps the cut, A comes under. B throws IO to A. 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 100 Throws.  Can you realize when you are losing focus and bring it back?  What does it feel like when your flicks are buttery smooth?  What does it feel like when you look a disc into your hands?

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W0W 8

Here is your WoW. Remember to get a nice and long warmup before and cooldown after.  You'll only need cleats or turfs and multiples of 2 people is ideal.

You can shoot us an email to get on the workout pod email list.

Whenever you find yourself tired, try to catch your breath in deep, long, controlled breaths.  We are building endurance at this point of the year, for our legs and lungs both. Challenge yourself to only rest for the time allotted. 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 Cutting cones at 0 (A), 7yd (B), 14yd (C) Start 5 yards to the side of A. Thrower is 5 yards back from A Cut to B, Cut under, receive disc, dishie back, run to start x 2 Cut to C, cut under, receive disc, dishie back , run to start x 2 Cut deep, receive 25 yards shot = 1 rep Your rest is the other person(s) going 4 reps 5 min Shuttles: cones at 0 (A), 7yd (B), 14yd (C) B, A, C, A, 10 seond 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) 3 min 40’s: 8 40’s with the first person done counting down from 10 before starting the next rep 100 throws How many throwaways did you have? How many drops did you have? How many throws did you not focus on? Push yourself to get better. Done

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WoW #6

It's that time of week again.  For this workout you'll need cleats or turfs and at least 3 people, 4 people is ideal.  If you don't have partners, then substitute a drill from prior weeks to get the most out of this workout. Also, you can sign up for our workout-pod email list, drop us an email and we will get you on the appropriate list.  Follow us on ponyshape.tumblr.com to get all these WoWs in nice, readable, shareable ways. If any of the drills are not clear, please send an email my way and I will explain them as best as possible.   Tabata: Cones @ 0 and 30 yds (0, 30, 0 for 20 seconds, after 20 seconds Stop! Don't jog, Stop! 10 seconds rest) X 4 = one set. 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: (3 people = square, 4 people= pentagon, 5 people = hexagon) See #1: Players A, B, C make up three vertices of a square. D is left open. Square side length = 10-15 yards. A has the disc. C makes a 5 yard out cut and then a 5-10 yard incut to D(filling the empty vertex D). A throws to C. See #2: Right before C catches the disc, B makes the same 5 yard out cut and 5-10 yard incut( to the now empty vertex C) so as C looks up he is seeing B’s incut. . See # 3: Right before B catches the disc, A makes the same 5 yard out cut and 5-10 yard incut( to the now empty vertex B) so as B looks up he is seeing A’s incut. #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: 1st person done starts a count down from 10. When that person reaches 0 start the next 40. (8) 40’s 100 Throws Done

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WoW #5

Wooooo! It is that time of the week AGAIN! I can’t believe how fast the weeks are flying by. It is time to schedule this workout with some friends and get after it.  Remember to get on our workout pod mailing list if you want to meet people and get this W0W done together.  

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 3rd 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. 3 x 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

Two Man Dump Huck drill mini sized field 40x25 with players A and B B goes backfield dump cut (with upline fake, break parallel with momentum to middle of field!) 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

Looking for 25-35 yards hucks.  1 rep = 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 Done