Week 1- Pivoting
During the lockdown we have been out of the habit of throwing from proper pivot positions. We have all been caught being lazy when we are throwing from either neutral or very shallow pivots and we need to be comfortable throwing around aggressive marks and confident in our throwing ability from a range of pivots.
| Theme | Focus' |
|---|---|
| Pivoting |
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Strength Component
Single Leg Calf Raises (On Step)
To be prepared for sports involving a high demand of jumping and landing, such as Ultimate, it is expected that you would be able to complete 40 Single Leg Calf Raises at the 2 Seconds up/ 2 Seconds down tempo. Meaning exercises on each leg should take you close to a minute and a half. The important part about sticking to the tempo is that you remain controlled through the full range of motion and increase the time under tension of your muscles.
The really great thing about this test is that the strength exercise associated is the same as the test itself so if you find yourself falling short of the bench mark then try to incorporate some into your weekly regime.
Ultimate Component
Individual
| Warm-Up | ||||
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Complete a warm up to avoid injuries focusing on:
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| Compass Touches: | ||||
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Balancing on one leg, reach to each of the compass position trying to gently tap your foot to the ground as far away from your body as you can
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| Clockface Lunges | ||||
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This time you will need a disc. You should start in a neutral stance, pivot to 3 O'clock to fake a forehand and in one motion, pivot 180deg to 9 O'clock and hold a good throwing position for 3 seconds including a fake and then reset.
The aim of this exercise is to be in a strong and stable pivot and return to an upright neutral position in one controlled movement |
Pairs:
| Warm-Up |
|---|
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Complete a warm up to avoid injuries focusing on:
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| Compass Touches: |
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Balancing on one leg, reach to each of the compass position trying to gently tap your foot to the ground as far away from your body as you can
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| Compass Throwing: |
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We will be completing a few rotations of the Compass. Starting out from a comfortable distance pivot work through each compass position in turn throwing twice from each position, starting Flick and rotating Clockwise and then again Backhand and rotating anticlockwise. Each player should have completed 20 throws. We will go through another cycle this time with a slightly deeper pivot, It is important to build this up slowly and be comfortable in your position so not to pull hamstrings. You should only be pivoting to positions which you can remain in after a throw and get up again comfortably from.(For Right Handed Player)
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Small Pod:
Break Mark Throwing
| Warm-Up |
|---|
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Complete a warm up to avoid injuries focusing on:
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| Compass Touches: |
|
Balancing on one leg, reach to each of the compass position trying to gently tap your foot to the ground as far away from your body as you can
|
| Compass Throwing: |
|
We will be completing a few rotations of the Compass. Starting out from a comfortable distance pivot work through each compass position in turn throwing twice from each position, starting Flick and rotating Clockwise and then again Backhand and rotating anticlockwise. Each player should have completed 20 throws. We will go through another cycle this time with a slightly deeper pivot, It is important to build this up slowly and be comfortable in your position so not to pull hamstrings. You should only be pivoting to positions which you can remain in after a throw and get up again comfortably from.(For Right Handed Player)
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| Controlled Break Throwing |
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Starting off with a shadowing straight up force and building up as you feel comfortable. You should begin in a neutral pivot, fake to one side and throw the other side in smooth motions. e.g. I (As a right handed player) will pivot to 3 O'clock and fake a forehand, following this in one smooth movement I pivot to 9 O'clock and throw a flat backhand break to the player opposite. My foot should not touch the ground as I pivot across my neutral position. (Test yourself by adding a second pause at the neutral position, varying your pivot positions away from the normal 9 and 3) Group of 3- Standard first breakmark set up- Force → Throw→ Run Group of 4- Same process as 3 but setting up in a triangle with a straught up force Force → Throw→ Run Group of 5- Same process as above but setting up in a square Force → Throw→ Run Groups of 6+ combine above as appropriate |
| Build this up in intensity as you see fit or progress into an active breakmark drill with throwing to moving reciever. Remembering the principals of a controlled and stable pivot and varying pivot positions |
