Pre Nats Fitness

With only 4 weeks to go till the biggest tournie of the year, now’s the time to really get yourself into throwing and fitness. Remember, everytime you mark up against someone and you are fitter or quicker than them, that’s one less player they have to throw to, and one more option for us. This game is won and lost on the smallest of margins, and fitness really does make a huge difference to winning games, especially the important ones at the end of the weekend when both teams are tired.

Throwing

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. Use the evenings to grab a mate and get out throwing. Just 20mins a day will make a huge difference. Use the squad email to find a throwing partner if you’re in Cambridge.

Fitness

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

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.

Balance

Similar to plyos, these are great, and can be fun too. Check out these. Make them into a game with your siblings, or while you’re brushing your teeth.

Core

Key to every sport is strong core. Nick Wong put together this excellent series of posts about it.

https://strangeblue.wordpress.com/2012/04/09/core-what-program-1/

Stretch

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. Or Yoga – I’ll be going to this one a lot over the holidays

Watching Ultimate

I’m not a huge fan of watching ultimate, but if you are then these are some great sites UltivillageLuke Johnson on VimeoSkyd MagazineNexGen Productions. Hell, even watch Brodie Smith if it gets you excited about throwing and practicing more. Just don’t start acting like him.

Stay Safe

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.

 

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