Long awaited Christmas break is finally here. No more lectures 🙂 but loads of assignments 😦
They say you can’t work all day, so if you get the chance get out and do some of this to get you ready for the outdoor season next term.
Rome wasn’t built in a day, and Brodie Smith didn’t just learn to
be a jackass throw great backhands overnight. It takes hours and hours to perfect a skill (10,000 according to Matthew Syed) so if you can get out and throw with a friend / dog / grandma then take the opportunity. But don’t just throw simple throws, push your limits and you’ll come back throwing stuff that would make it onto highlights clips. A great blog about this comes from a legend of the sport, Ben Wiggins.
I’ve been banging on about this all term so you won’t be surprised to see it come up here. Any running you can do over the break is fantastic. If you don’t have much time, then High Intensity Interval Training (HIIT) is the best running you can do to get fit and ready for the season ahead. There is some good intro to it all here. So over the next few weeks you could try running these twice a week:
- Week 1: 4mins running at 70% then 3mins off. Repeat 4-6 times.
- Week 2: 3mins running at 80% then 3mins off. Repeat 4-6 times.
- Week 3: 90sec running at 85% then 3mins off. Repeat 10 times.
- Week 4: 60sec running at 90% then 3mins off. Repeat 10 times.
Plyos are really important to strengthen your joints and give you bounce. Both important for this sport. Here is a good intro to them. Best to do these before the running workout above.
Similar to plyos, these are great, and can be fun too. Check out these. Make them into a game with your younger cousins etc on Xmas day.
Key to every sport is strong core. Your throws will improve, as well as your speed and agility will improve. A friend of mine swears by this routine he does every morning. Roll out of bed and do this every morning and I promise you won’t regret it. Takes about 15-20 mins.
- 60 press ups (20 normal, 20 tight to chest, 20 alternate hand positions)
- 90 sec plank (raise legs & arms staying stable and flat)
- 90 crunches (60 v sits, 20 leg lifts, 10 supermans)
- 60 calf raises
- 60 squats
- 60 lunges
- 2×30 sec stretch of everything
I could have saved myself lots of $$$ in physio fees if I’d stretched more. Your joints need flexibility in order for the body mechanics to operate as they should. Stretch everyday if you can. Here’s a good stretch routine again from runner’s world.
I’m not a huge fan of watching ultimate, but if you are then these are some great sites Ultivillage, Luke Johnson on Vimeo, Skyd Magazine, NexGen Productions. Hell, even watch Brodie Smith if it gets you excited about throwing and practicing more. Just don’t start acting like him.
Final thing is to remember to stay safe. If you’re running in the dark, wear a light. It something starts to hurt, stop and see a physio.
Merry Christmas 🙂