Week 3- Catching
Nothing makes you better at catching than dropping some discs
| Theme | Focus' |
|---|---|
| Catcing |
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Strength Component
Dead Bugs are a really good core stability exericise as well as being a really useful for stretching and refreshing tight hips.
Ultimate Component
Individual
| Warm-Up |
|---|
|
Complete a warm up to avoid injuries focusing on:
|
| Sprint Progression: |
|
Set up two marks around 10 metres apart and run each step twice (Once facing each direction) Focus should be on maintaining neutral hips thoughout
|
| MTA |
|
Throw backhands straight up (maybe 15-20 feet into the air) to yourself and catch it on the way down. Do this for 5-10 minutes as often as possible, and as you get better, you can start incorporating some variety of heights into your practice. It's less about simulating a game type situation, and more about becoming comfortable with holding onto a disc hitting your hands. For added benefit, do it after you've jogged, or you're tired. It becomes much more challenging to catch when tired, and this is a factor that is often overlooked by teams when they practice catching. Challenge yourself to catch in awkward ways
Only by dropping the disc do you get better at catching |
Pairs:
| Warm-Up |
|---|
|
Complete a warm up to avoid injuries focusing on:
|
| Sprint Progression: |
|
Set up two marks around 10 metres apart and run each step twice (Once facing each direction) Focus should be on maintaining neutral hips thoughout
Better to focus on good form than racing other people |
| Left Handed: |
|
The other thing I do routinely when doing a drill or even a throwing warm-up (without having to ask my throwing partner to change their behavior) is to simply lunge forward as hard as I can at the last moment before a catch. That makes the catch harder, training muscle memory and making a reliable grab more instinctive, and also develops the good habit of reaching for a disc at full extension, which makes it harder for a defender to get a run-through D on me in games. Challenge yourself to catch in awkward ways
Only by dropping the disc do you get better at catching |
Small Pod:
Break Mark Throwing
| Warm-Up |
|---|
|
Complete a warm up to avoid injuries focusing on:
|
| Sprint Progression |
|
Set up two marks around 10 metres apart and run each step twice (Once facing each direction) Focus should be on maintaining neutral hips thoughout
Better to focus on good form than racing other people |
| Left Handed |
|
The other thing I do routinely when doing a drill or even a throwing warm-up (without having to ask my throwing partner to change their behavior) is to simply lunge forward as hard as I can at the last moment before a catch. That makes the catch harder, training muscle memory and making a reliable grab more instinctive, and also develops the good habit of reaching for a disc at full extension, which makes it harder for a defender to get a run-through D on me in games. Challenge yourself to catch in awkward ways.
Only by dropping the disc do you get better at catching |
| Keep Disc |
|
Mark out a small grid. Half of your pod are on O and half are on D. (With an Odd number of players, the extra plays O) Every 10 passes you complete is a point up to a maximum of 50 passes. At any point you can bank the points you are on and hand the disc to the other team. Stall Count is 6 |
| Controlled Break Throwing |
|
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 |
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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 |
