Week 2- Throwing in the wind.
While we can't guarantee the weather we can make sure we are best prepared for the conditions
| Theme | Focus' |
|---|---|
| Throwing in the wind |
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Strength Component
As sports people we should be able to hold an adductor side-plank with good form for 30 seconds on each side. It's important that if you feel your form slipping that you pause and collect yourself to go again so you are working though good form.
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
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| Warm-Up |
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Complete a warm up to avoid injuries focusing on:
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| Hop and Stick |
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Starting standing on one leg you, make a hop onto the other leg as far as you can stabally to land without moving. repeat this from leg to leg for 8 reps and then take a short break. Looking for explosive power and strong and stable single leg landings. |
| Push Up Starts |
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Starting on the floor in a declined push up position. Standing up and accelerate as fast as possible over 5 metre then using the walk back to rest. Completing 3 sets of 5 |
Pairs:
| Warm-Up | ||||
|---|---|---|---|---|
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Complete a warm up to avoid injuries focusing on:
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| Hop and Stick | ||||
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Starting standing on one leg you, make a hop onto the other leg as far as you can stabally to land without moving. repeat this from leg to leg for 8 reps and then take a short break. Looking for explosive power and strong and stable single leg landings. |
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| Push Up Starts: | ||||
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Starting on the floor in a declined push up position. Standing up and accelerate as fast as possible over 5 metre then using the walk back to rest. Completing 3 sets of 5 |
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| Finer Angle Control: | ||||
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Now you need a disc!
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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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| Hop and Stick: | ||||
|
Starting standing on one leg you, make a hop onto the other leg as far as you can stabally to land without moving. repeat this from leg to leg for 8 reps and then take a short break. Looking for explosive power and strong and stable single leg landings. |
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| Finer Angle Control: | ||||
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Now you need a disc!
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| Controlled Break Throwing | ||||
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Starting off with a passive force and building up as you feel comfortable. You should begin in a neutral pivot, and have one pivot to get out a throw. If you make a pivot but do not throw the disc then the rep ends. Once you are feeling confident throwing both the around and IO shot without a fake then everyone will be allowed two pivots. i.e. one faking and one throwing pivot
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+ - Running a second breakmark. Cutters setting up an under cut by making deep steps and then |
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| 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 |
