Wednesday, December 22, 2010

Winter Workouts

Heres a couple workouts that you can do over break, a few of you said you would be productive so here you go.

I would start each workout with a either a short run 1/2 mile +/- or with 5, 10-20-30 shuttles with a 30 second rest between each one, whichever is easier for you to do at your house or in your neighborhood. This is just to get the heart rate up and let you loosen up before the workout.

Leg Workout - 3 times through
Lunges - 15 each leg
Single Leg Calf Raises - 15 each leg
Leg Raises - 1 minute scissors - lay on your back, hands under your back, lift your legs about 6 inches off the ground, and then spread them out wide then back together as quickly as possible without touching the ground as fast as possible for the time
Prisoner Squats - 50 - just like doing squats in a gym just with no weight
Leg Raises - 1 minute up/downs - same as before but you will move your legs up about 1 foot from the starting position then back down as fast as possible for the time

Upper Body - 3 times through
Push Ups - hands out wide - 20
Chair Dips - 15
Torso Raises - 20 - lay face down hands on your head, raise your torso off the ground, lower your torso, repeat
Chinups - to failure - if you have a bar or some other way to do chinups
Crunches - 50

Jumping - 3 times through
Burpees - 15
Line Hops - 1 min as fast as possible
Box Jumps (also called leap ups)- 20 - you will need some sort of box, folding chair, or something else that can support your weight and is 18-24 inches high.
Single Leg Calf Raises - 15 each leg
Alternating Leg Box Jumps (also called step ups)- 20 each leg - you will need some sort of box, folding chair, or something else that can support your weight and is 18-24 inches high.

You should also try to do a long run 2 miles +/- once a week if possible

If you are unsure of what any exercise is a quick google search should tell you all you need to know.

Monday, December 20, 2010

Year End Meeting Recap

For those of you who didn't make it, and it was a lot of you, here is a recap of what we went over.

- Practice will start on February 7, 2011. The first 2 mondays will be tryouts with the days in the middle for conditioning, drills, and some scrimmaging. We will be keeping attendance at practice from now on.

- I want everyone to play winter league if possible, especially if you plan on being on varsity again in the spring or trying out in the spring. Winter League signup info is in an earlir post.

- We are going to try and have an indoor tournament to kick of the year in late January, it will be at Woodside on a Sunday if it happens, you will have to sign up in advance, more details to come.

- We have a disc design which you can see below, thanks Tru, and will be working with discraft to determine how to best print it. Some of the shading will not be possible but it will be based on this design.

- We have a rough idea of the varsity and jv jerseys, see below, and will work with whichever company we end up choosing to determine how best to print them. Cost will be $50 (possibly less depending on company) for a set of 1 white and 1 dark jersey and shorts.

- The early draft of the spring tournament schedule is on the calendar. Varsity has the Woodside Invite College and HS editions, YHB Invite, States, and possibly Easterns, we will look for something in April as well. JV has Woodside Invite HS edition, Shore Tour, States, and we will look for something else.

Monday, December 13, 2010

Sue Inge Stats

Stats from this Saturday at Sue Inge are below. The big thing again this past weekend was turnovers, 57 turnovers in 54 points played, that's 1.05 turnovers per point. We have got to bring that number down to be successful. A lot of them came on poor decision hucks we only completed 6 of 26 huck attempts or 23% we have to make better choices on when to huck.

Wednesday, December 8, 2010

New Thursday Practice

Thursday 12-9-10

Run, plyos, stretch
30-30s, 1 disc, normal warmup style with both throws and s-cut for both throws
Triangle Mark Drill, push the pace
Short 4 corners, 20-25yd throw, focus on putting the throw where you are supposed to, cutters need to adjust the cut wider at first so the timing is right
Scrimmage with double score, focus on running endzone, calling On the Block and Animal

Tuesday, December 7, 2010

Wednesday & Thursday Practice

Both of these are designed for indoors, no point in killing ourselves in the cold outdoors with only 8 people, it wasn't very productive anyway.

Wednesday 12-7-10
Warmup Run & Stretch, no plyos
30yd high knees
Set up all the following drills/exercises and do each 1 time in this order to equal 1 set - T-Agility Drill, 15 Burpees, X-Agility Drill, 1 set of stairs, 15 cone hops, 10/20/30 shuttle
30yd butt kicks
Repeat drills/exercises
30yd Marios
Repeat drills/exercises
30yd Luigis (like a mario but distance instead of height)\
Repeat drills/exercises
30yd Lunges

Thursday 12-8-10
Long run of a couple miles and good stretch then rest for Saturday.

Sue Inge Schedule

You can see the schedule below, based on that information we will be leaving from the school parking lot at 7:45am. Be on time or we will leave without you. If you haven't seen Chappell and gotten a field trip permission slip go do it NOW, you need to turn it in by the end of the day Friday or you can not go on Saturday. We will have 2 vans which should handle most of Varsity and JV but will probably need a couple parents to head up and take a couple people.

Games to 15, 2 time-outs per half.

10:00 am - LCB v Woodside
11:45 am - Woodside v YHB
1:30 pm - LCB v YHB

Wood JV and LCB B will play on a separate field, starting between 10 and 10:30am, no real time restraint on them.

Monday, December 6, 2010

Winter League

As usual we would like all varsity players and anyone considering trying out for varsity in the spring to sign up for Winter League. Its a great chance to play and get better regardless of your skill level.

Registration can be found here Games are in Williamsburg on Saturday mornings, you will get 14 games and playoffs, a disc, and a shirt. Its always a great time even if it is a little cold, so get signed up.

You do not have to be a USAU member to play Winter League but it will save you a few bucks and it will be required playing at states, so its best to just do it now. Signup and renewal stuff can be found here.

Wednesday, December 1, 2010


Saturday Practice this week, Dec. 4, 2010 from 10am-1pm.

Sue Inge Next weekend, Dec. 11, 2010, more details to come.

Tuesday, November 30, 2010

Tidewater Tuneup Stats

Tidewater Tuneup stats are listed below. The big thing I want to point out this time is the turnovers. We played 103 total points in 6 games and turned the disc over 124 times (1.20/pt). That's obviously more than once per point which is just way to high even for the somewhat windy conditions we faced. We have got to do a better job of keeping possession when we have it, the more turnovers we have the less chance we are going to win the game. Just to compare, in Fall Brawl we played 153 points in 8 games and turned the disc over 131 times (.86/pt). Congrats to Angel for being the only person without a turnover, Will, Alan, Adante for the most statistical improvement.

Practice - Wed. 12-1-10 & Thur. 12-2-10

Wednesday 12-1-10
-Run, Plyos, Stretch
-Short 4 line drill, run it until everyone has thrown, twice through all the lines for the cutters
-Scrimmage to 7, 2pt breakside scores like we did previously, 10yd breakside area, 70yd sprint for each breakside score given up your team
-Triangle Mark Drill
-5 Minute Drill
-Scrimmage with Double Score

If it rains use the indoor practice that has been listed previously.

Thursday 12-2-10
-Run, Plyos, Stretch
-4 corners, short version with throws around 20yds
-Breakmark Drill, run through with marks on both sides, everyone should mark at some point
-W&M Drill (triangle of death) run it until everyone throws, short and long cuts, set up 2 so no one is standing around to long
-Scrimmage to 7, losing team runs sprints for the difference in the score
-5 minute drill if there is time left

Wednesday, November 24, 2010

Thanksgiving Break

Take this week off from ultimate to rest and think about where you want the team to go and how you are a part of that. Try to get at least 1 if not 2 runs of a couple miles in during that time.

Monday, November 22, 2010

Tidewater Tuneup Wrapup

Thank you to everyone who attended this years Tidewater Tuneup. We really appreciate you being part of the 23 teams who attended, making Tidewater Tuneup one of/if not the largest tournaments of the fall season this year. For all those who turned in the tournament evaluation thank you, we appreciate your compliments and your constructive criticism. We will work hard to improve on this weekend with our spring tournament and again next fall (stay tuned to the blog for more details).

Congratulations to our Champions Pennsbury in the boys division and Allerdice in the girls division, both of whom went undefeated on the weekend.

The winners of the Spirit Award are CHUF for the boys with a perfect score of 5 and YHB-Z for the girls with a score of 4.2.

Thanks to everyone who took the time to list outstanding players they saw this weekend. The following people received the most votes for the all tournament team from their respective divisions. If a last name is missing and you know it please let me know so I can add it.

John Kennedy - Woodside
Paul Klimkowski - Pennsbury
Quinn Hunziker - Pennsbury
Xavier Maxstadt - YHB-X
Dominique Gibson - LC Bird
Jay Boyle - YHB-Y
Josh Ford - Woodside

Lindsay - Pennsbury
Clara Nice - YHB-X
Claudia Dimick - YHB-Y
Nicole Broder - YHB-X
Eva Petzinger - Allerdice
Kelly Willner - YHB-Z
Meg - Pennsbury

Tuesday, November 16, 2010

Arrival Time for Saturday 11-20

Players and Parents, I have managed to get the fields opened a little earlier for us, they will now be open no later than 7:15 as opposed to the 7:30 you were told previously. I am asking all Varsity players to be there by 7:30.

For those trying to figure out how to get there the address is

13036 Nike Park Road
Carrollton, VA 23314

Wednesday and Thursday Practices

2 practices until Tidewater Tuneup lets, bring the intensity to practice, and focus on doing the little things right, 2 hands on every catch, running through the disc, keeping the force, etc.

If it rains to the point you can't go outside either day do one of the indoor practices previously listed.

Run, Stretch, Plyos
Short 4 line drill, run it until everyone throws
Scrimmage to 5 with Double Score, 40 yd sprint for every time you fail to convert the double score attempt
5 Minute Drill
Triangle Mark Drill
Scrimmage to 7

Run, Stretch, Plyos
4 line drill, the one with the 4 different cuts
Scrimmage to 7, 25 yd sprint for every drop
Michigan State, the new drill we ran on Saturday 11-13-10
5 Minute Drill
Scrimmage against JV, if Chappell is ok with that, 75yd sprint for every time JV scores

Monday, November 15, 2010

Final Seedings and Schedule

The Tidewater Tuneup Seedings and Schedule for the boys and girls divisions are now final and posted on the score reporter. You can check them out at the links below.

Check out the Boys Division Schedule
Check out the Girls Division Schedule

Friday, November 12, 2010

Tidewater Tuneup Parent's Meeting

We will be having a parents meeting related to Tidewater Tuneup on Monday November 15, 2010 at 6pm in Coach Chappells room. We will be discussing what you should expect from the tournament and will have a signup sheet for help needed during the tournament. Please try to make it out if you can.

Players tell your parents about the meeting.

Sunday, November 7, 2010

Monday November 8, 2010

The practice Chappell was planning on having on Monday November 8, 2010 is cancelled.

Wednesday, November 3, 2010

Tidewater Tuneup Seeding & Schedule

The Tidewater Tuneup Seedings and schedule for the boys and girls divisions are now posted on the score reporter. These are just tentative at this point and will be finalized around Nov. 15, 2010.

Check out the Boys Division Schedule
Check out the Girls Division Schedule

Tuesday, November 2, 2010

Practice for 11/3, 11/4, 11/8, and 11/10

Capt's push the team through these practices, I think it is quite clear the intensity I expect in practice at this point, if it isn't there run sprints at the end. Run hard in drills and we don't run sprints.

Wednesday - 11/3/10
-Run, Plyos, Stretch
-Short 4 line drill - everyone throws, cutters go twice through for each thrower
-Scrimmage to 3 with Double Score - call endzone, on the block, and striker
-5 minute drill - push hard through this
-Triangle Mark Drill - work on those marks we have to cut down the breaks, RUN between each mark, add in stall counts starting at 5 so the disc keeps moving
-Scrimmage to the end - work on mixing ho and vert and calling endzone plays, run mojo, run symmetry, mix it up

Thursday - 11/4/10
-Run, Plyos, Stretch
-W&M Drill (aka triangle of death) run both the in and out cuts, everyone throws 1 cycle through, split into 2 groups to keep it moving if you have enough discs, if not than 1 group run the drill while the other runs triangle mark drill then switch
-Scrimmage to 5 - work on holding the force work on both flick and backhand forces, count scores thrown to the break side, any score thrown to the break side is 2 40yd sprints for the D at the end of the scrimmage
-Layout drill - the one everyone loved last week, make good strike cuts all the way across the man with the disc.
-Scrimmage same as before

Monday - 11/8/10
There is no practice because there is no school, however I want everyone to go for a run of not less than 2 miles. Chappell is considering having practice for JV if he does anyone that wants to show up to help the new guys work on their throws and play please do so. I will be at practice Thursday.

Wednesday - 11/10/10
-Run, Plyos, Stretch
-4 line drill - the one where you rotate from cutting to throwing and side to side with 10, 20, and 40yd cuts out then an out and in cut, run it twice through
-Quick Cuts to Huck - split into 2 groups so the huck can be throw backhand and flick rotate between sides, twice through each
-Short 4 line drill - everyone throws, cutters go twice through for each thrower
-5 Minute Drill - push hard through this
-Triangle Mark Drill - work on those marks we have to cut down the breaks, RUN between each mark, add in stall counts starting at 5 so the disc keeps moving
-Scrimmage with any time left

Thursday - 11/11/10
I will be there to run practice on Thursday

Thursday, October 28, 2010

Practice - Saturday October 30, 2010

Change of plans we are going to try and practice on Saturday morning, JV and Girls will be out there we should make the effort too. Time will be 10-12 at which point I have to leave if the others stay later you are welcome to do so. We will run some drills and scrimmage on our own if we have numbers and if not we will combine. Sorry about wavering on that at the end of practice Thursday.

I'm going to stress again the Saturday Nov. 13, 2010 practice that one is mandatory!

Tuneup Discs

Below is what the Tidewater Tuneup discs will look like. They will be in on Monday if you are interested let myself or Chappell know and we can bring some out to practice, otherwise you will have to wait until Tidewater Tuneup like everyone else to get one. Cost will be $10 each.

Tuesday, October 26, 2010

Saturday Practice

We are going to have a Saturday practice on November 13, 2010 from 10-1 so try and get the morning off if you need to. This is 1 week before Tuneup so its important for everyone to be there.

Practice - Wednesday Oct. 27

Wednesday Oct. 27
Run, Plyos Stretch
30-30's with 1 disc run to both sides and run S-cut to both sides, like warmups at
Fall Brawl
Scrimmage with Double Score - stress calling all 3 endzones (normal, On the Block, Animal aka Striker [instead of calling striker we will call out an animal, ex. monkey, lion, zebra are all striker]) get the endzone set off turns and try to give time to transition into endzone with handler movement during regular offense.
Endzone drill - add the defender after a little while
Short and Long - set up two so one with flicks and one with backhands rotate from one to the other, 2 times through both
Scrimmage - work on running Symmetry, we didn't run it at all this weekend because we need to work on it more.

If the weather is bad and you are forced inside do the following:

Long run (couple laps through the school or something like that) and stretch
Do 1 each of the following for 1 set, 3 sets total:

Shuttle runs of 10,20,30yds
Plyos for 30 yds, high knees, butt kicks, marios, luigis, lunges
T-Drill and X-Drill, set both up and run one right after the other
15 Burpees

After running do any throwing you can do inside, breakmark, 30-30's, etc. you can also do triangle mark drill

Fall Brawl Stats

See the stats from Fall Brawl below, I'm sure you have all been dying to see since the minute you realized we were keeping stats. The Plus/Minus is your ratio of good things (scores, assists, D's) to bad things (turnovers) that you had for the tournament plus is obviously good, but don't be discouraged by being in the minus its not necessarily bad. If you touched the disc 100 times and only had 1 turn but no assists, scores, or D's you'd be in the minus but would have only turned the disc over 1% of the time which is good.

Monday, October 25, 2010

Fall Brawl Recap

Great tournament this weekend guys, we worked hard, learned what we need to work on, and will become a better team for it. Tied for 5th is a solid finish in a high level tournament like Fall Brawl. Be proud of the way we played and your team.

Thanks to all the parents involved in making the trip possible this weekend as always it wouldn't have been as successful as it was without you.

We apologize for the extremely late return but it was due to unforseen circumstances and we did our best to to get through them the best way possible. Its a learning experience with each new group of kids/parents every year so please know that we will continue to approve and run more smoothly as we move forward.

Wednesday, October 20, 2010

Fall Brawl Seeding and Pools

Fall Brawl seeding and pools are up and the schedule for the first 5 games which is all of Sat. and the first round Sun. You can check out the guys here
and the girls here

Tuesday, October 19, 2010

Practice - Wed. Oct. 20 and Thur. Oct. 21

Run and stretch
30-30's, run to both sides so you make both throws, stress making the correct throw and setting before throwing
Run for grades
Scrimmage - Run both Offenses (75%-Ho 25%-Vert roughly), Run some Z try to call shatter when needed, some Symmetry, and some normal man, call endzones - Put together everything we have done over the past several practices.
Dump/Swing drill - split into 2 groups to keep everyone moving and make sure everyone throws
Scrimmage with Double Score - Call Endzones

Run, Plyos, Stretch
Box Drill
Conditioning - Set up T-drill agility drill, and X-drill agility drill, Form a line at the T-drill and run once through T-drill, do 15 burpees, then once through X-drill, then go to the back of the line and repeat, 3 total cycles.
Scrimmage - Run everything like Wednesday, work ont he same things.
Quick Cuts to Huck - the drill we ran the first day of practice where you make 5 cuts around the rectangle then cut deep. Run 2 so that players get to throw the huck with both throws. Twice through each side.
Scrimmage with Double Score - Call Endzones

Saturday, October 16, 2010

Fall Brawl Information

Dues must be paid or you must have a payment plan worked out with Coach Chappell by the end of practice Wednesday October 20, 2010 in order to play in the tournament.

Release Forms:
You must have the medical waiver from Coach Chappell filled out and returned by the end of practice Wednesday October 20, 2010 in order to play in the tournament.
You must have the 2 Fall Brawl waivers filled out and returned by the end of practice Wenesday October 20, 2010 in order to play in the tournament.

Homewood Suites by Hilton, Princeton
3819 US 1 South
Princeton, NJ 08540

1 king suites are $89/night advanced purchase, $109/night otherwise
2 queen quites are $99/night advanced purchase, $117/night otherwise

Guys Fields:
MCUDL fields
4040 Quakerbridge Road
Mercerville, NJ 08619

Girls Fields:
Mercer County Community College fields
1200 Old Trenton Rd
Princeton Junction, NJ 08550

Friday, October 15, 2010

HS Easterns

HS Easterns had been announced as May 21-22, 2011 in Kennett Square, PA right outside Philly. If you guys want to be there then keep putting in the work in practice and lets win some games in our upcoming tournaments.

Tuesday, October 12, 2010

Practice Thursday Oct. 14, 2010

Running for grades - after warmup run and stretch
A = nothing
B = 1 shuttle run
C = 2 shuttles, 1 set of 15 burpees
D = 3 shuttles, 2 sets of 15 burpees
F = 4 shuttle, 3 sets of 15 burpees

Outdoor Practice be outside if at all possible, aka unless its pouring
Run, Plyos, Stretch
Short 4 line Drill - work on hard cuts, attacking the disc, and 2 hand claw catches
Dump Swing Drill - work on getting the disc around quickly
Scrimmage - apx. 30 min - Work on both Ho (75%) and Vert (25%) and on calling endzone plays (all the time)
WM Drill (triangle of death) - just run the in cuts no deeps, set up 2 of these so people can keep moving, everybody throws once
Scrimmage - same as before

If the weather is bad and you are forced inside do the following:

Long run (couple laps through the school or something like that) and stretch
3 - Shuttle runs of 10,20,30yds
1 - Plyos for 30 yds, high knees, butt kicks, marios, luigis, lunges
2 - 15 Burpees
T-Drill and X-Drill, set both up and alternate between each, twice through each
Rest for a few minutes and repeat a second time
After running do any throwing you can do inside, breakmark, 30-30's, etc. you can also do triangle mark drill

Wednesday, October 6, 2010

Varsity & JV

The following lists are the current teams; you were placed there because your skills, effort, and attitude warrant it, and because we believe you will develop more as a player on a given team. Be aware you are ALWAYS trying out for Varsity, if you perform well you can be moved up; if you perform poorly you can and will be moved down. You are expected to be on time, prepared for outdoor practice and indoor if weather dictates, to give maximum effort FOR THE TEAM. We have limited practices before our first tournament so be there and be ready to work, playing well and our ultimate goal of winning states starts with you showing up. If you are not on the team you feel you deserve to be on come talk to me. -Richard

I apologize if anyone’s name is spelt wrong.

Will Ward
Ryan Ayers
John Kennedy
CJ Howell
Kyle Monroe
Zach Fallon
Paulo Yalung
Randy Higgins
TK Porter
Josh Ford
Chase Snead
Adante Thompson
Derrick Freeman
David Pollash
Jamie Arrieta
Frank Skabla
Angel Huezo
Ryan McManus
Alex Camm
Brian Lakey
Alan Hancock
Daniel Scharsich

Everyone not specifically listed above.

Tuesday, October 5, 2010

VC Sublimated Jersey Contest

This is a mock up of what the sublimated jersey will look like if we can win the contest VC Ultimate is doing. We will refine it a little before we get them printed but it should give you the general idea. Purple background, "Woodside Ultimate" in lots of different fonts and shades of grey and white, Woodside on the front your number on the back with a drop shadow behind each. In order for us to have a chance you need to go to Facebook and "like" VC Ultimate, then go to the jersey contest and "like" our design. Than get all your friends to do it too. We are a couple weeks and a few hundred votes behind but I'm sure we can make this happen if you get all your friends to do it.

Practice Wed. October 6, & Thur. October 7

Wednesday October 6, 2010
Warmup run, plyos, stretch
Short 4 line drill - we did this the first practice, cycle through so everyone
Dump Swing - we did this at the camp - focus on 1 crisp fake and a cut, and getting
both swings to switch the field
Conditioning - T Agility Drill, 15 Burpees, X Agility Drill, 3 times through
30-30's aka Capital Punishment - run it to both sides
Quick cuts to huck - we did this the first practice, set up 2 so you can have both
long throws and alternate lines - twice through each side
Conditioning - repeat as before if you have time

Thursday October 7, 2010
Warmup run, plyos, stretch
30-30's aka Capital Punishment - run it to both sides
Breakmark drill - we ran this at camp - focus on getting the throw out quickly and
slightly IO
Conditioning - Same as Wed.
Short and Long - We ran this first practice - set up 2 so guy don't stand around to
long and run through at 5 times
Box Drill - We ran this in the wind Monday - Have John or someone who was there set
it up if needed
Conditioning - repeat as before if you have time

Let me know if you have any questions otherwise I'll see you on Monday.

Monday, September 27, 2010

Parents Meeting & Sportsquest Tournament

The parents meeting will be Monday October 4, 2010 at 6pm in the Woodside Room, we will cover tournament schedule, dues, etc. Please let your parents know and make sure your teammates know since we don't have a complete email list yet.

There is a tournament this weekend October 2-3, 2010 in Chesterfield, VA. This is a mixed tournament, meaning guys and girls play on the same team. This is the earliest we have ever tried to attend a tournament so we will need extra help making this work. Kids interested in going need to talk to Coach Chappell immediately, Parents we need help with carpooling for this tournament, so get in touch with Coach Chappell at


Due to the weather I am adjusting my schedule and I will come out on Wednesday (most likely) that way I don't lose a day with everyone. Be ready to work hard we only have a month until Fall Brawl.
Which brings me to the second thing, we have decided on Fall Brawl for the weekend of October 23-24 so get off work now. Its the later date we were considering and you have plenty of time to get off if needed. Its going to be a high level tournament with a lot of the elite teams in NJ, Philly, and surrounding areas.

Tuesday, September 21, 2010

Thursday (9-23) Practice

Thursday Practice:
2:30 - apx. 2:50 - Warmup run and stretch
2:50 - 3:20 - Breakmark Drill, 15 min to both sides, set up the extra cone at the midpoint between the lines with the goal to get the throw to the cutter before he crosses that point
3:20 - 3:50 - 30 min Scrimmage
3:50 - 4:15 - Dump/Swing
4:15 - End - Scrimmage with Double Score, after a score the player who caught the goal walks the disc out 10 yards taps it in and the O must score again or its a turn

Monday, September 20, 2010

Camp Wrapup/First Practice

Ultimate camp this weekend went great, we had about 50 kids out at the peak. We had a lot of new guys and girls out and hopefully they will keep coming out, and playing ultimate. I know we threw a lot of information out with all the sessions and scrimmaging, hopefully everyone absorbed a lot of it and wants to learn more.

First practice is this Wednesday, September 22, 2010. Meet in Chappell's room, number 212, at 2:30 for a short meeting followed by practice out on our regular practice field behind the elementary school. Bring cleats and a white and dark shirt as usual. Lets continue the good start to the year with a great first practice.

Monday, September 13, 2010

Ultimate Camp

Ultimate Camp is this weekend, go see Chappell, pay your $5, and fill out the form. Get off work (which you should have already done), tell other people and get them to sign up. Give anyone you talk to the address to the blog so they can check out the photos and videos. Lets make this thing happen and lets make it big!

Wednesday, September 1, 2010


There is pickup at CNU, on Fridays, on the large field in front of the Performing Arts Center, right on Warwick Boulevard. It starts when the band finishes practicing usually about 5:45 or so weather permitting. I'm planning on heading out there this week, if you aren't working try to make it out.

Monday, August 30, 2010

Don't have time to run and throw?

Don't have the 45-60 minutes to get out and do some legitimate running and throwing take about 10 minutes to do this workout.

Tue, Wed, Thur (Aug. 31-Sept.2) this week at the CNU track 5:45 if you want to run and throw, or just come talk about the upcoming year while I run.

Get the word about the blog out to everyone returning for Varsity or JV that you know and start recruiting new players for the camp and the season.

Friday, August 27, 2010

Important Dates

Tidewater Tuneup, Fall Ultimate Camp, and the first practice dates are all set now. Ultimate Camp will be Sept. 18, the first practice will be on Wednesday, Sept. 22 with a Saturday practice that week on Sept. 25, and Tidewater Tuneup is set for Nov. 20-21. If you have a job plan ahead for the 18 and 25 now so you can be there these two dates are important. If you have a job plan ahead and take off the 18th and the morning of the 25th.

We are 3 weeks out from practice you should be doing some running and throwing on your own to get ready by this point. If you are interested you can come out to the CNU track/practice fields on Satuday Aug. 29 for a little running and throwing.

Wednesday, August 4, 2010

Preseason Workouts - Get Ready for Practice

We are a little over a month out from the start of school and practice. Hopefully everyone will be getting the link to the website and checking out whats going on with Woodside Ultimate for the fall. Please look through the site and let me know ( anything you think could be added to make the site better and more useful.The purpose of this post is to talk about some changes for this year and to let you know what I would like you to be doing over the next month to get ready for practice.

The changes:
We will be running less in practice and incorporating more drills and situational scrimmaging. I believe we can be in excellent shape capable of running with any team we play by running the drills and scrimmages hard. I expect that you to give 100% during drills and scrimmaging.

You will be accountable for being late or missing practice without a legitimate excuse. You will also be accountable for having the proper attire, cleats, etc. We have limited time to practice and we need to make the most of it. Not coming or being unprepared isn't acceptable anymore.

We will look into having some indoor practices when the weather is poor in late fall and winter.

We will be trying to set up some scrimmages with LC Bird during periods when we don't have tournaments.

What you should be doing
There is just over a month until the first practice (see Ultimate Calendar) and I'm sure most of you haven't been playing, running, or done much of anything for Ultimate since May. I would like everyone to try to run twice a week leading up to practice in order to get back into shape and give us a good starting point. I have posted several track workouts, you should try to run one of them on 1 of your days and a different one or a distance run (3 miles) on the other day. You should also try and throw a couple times a week leading up to practice. Get together with a couple of the other players and run together and throw afterwards or go on your own but get back into Ultimate. You can also come run with me at Christopher Newport University if you want, I normally go on Monday and Thursday, email me if you are interested.

I would also recommend everyone start Air Alert as soon as possible and try to stick to the schedule through the completion.

This year is going to be a lot different than last year but our goal is the same to Win States and get a bid to Easterns. So get ready for a fun year with a lot of great Ultimate, and go for a run.

Monday, July 26, 2010

Track Workout 5

10 Prisoner Squats
120m sprint
30 sec. Saigon Squat
120m sprint
90 sec. rest.

20 Prisoner Squats
120m sprint
30 sec. Saigon Squat
120m sprint
90 sec. rest.

30 Prisoner Squats
120m sprint
30 sec. Saigon Squat
120m sprint
90 sec. rest.

40 Prisoner Squats
120m sprint
30 sec. Saigon Squat
120m sprint
90 sec. rest.

50 Prisoner Squats
120m sprint
30 sec. Saigon Squat
120m sprint

If you aren't sure what prisoner squats or saigon squats are do a google search, you'll find video, description, etc.

Tuesday, July 13, 2010

Track Workout 4

12 x 200's is a workout designed for 2 people on an indoor track (indoor tracks are 200m). The first person will run 1 lap hard and when completing 1 full lap the second player will go while the first rests, another option would be 100m out and back like the straighaway on a standard track. 12 reps per person of 200 meters with a rest between each rep. This can be modified to be done with 3 players on a standard (400m) outdoor track with 1 player on each side of the track in the rest cycle while 1 player is running, however this results in a rest period twice as long. I would recommend increasing the number of reps (18-24) if this format is used.

Track Workout 3

Jog and warm up.
500 meters, 1 set of 4 reps, 2 minutes rest between reps
300 meter shuttle (25 back, 50 back, 75 back), 1 set of 4 reps, 2 min rest between
120 meter sprint, 2 sets of 5 reps, 60 sec rest between reps, 3 min between sets
20 meter sprints, jog back, 2 sets of 5 reps, 3 min rest between sets.

Track Workout 2

Active Warm Up/Stretch

50 Meters Sprint, 30 sec rest
50 Meters Sprint, 60 sec rest
100 Meters Sprint, 60 sec rest
100 Meters Sprint, 60 sec rest
200 Meters Sprint, 90 sec rest
200 Meters Sprint, 90 sec rest
300 Meters Sprint, 90 sec rest
300 Meters Sprint, 120 sec rest
400 Meters Sprint, 120 sec rest
300 Meters Sprint, 90 sec rest
300 Meters Sprint, 90 sec rest
200 Meters Sprint, 90 sec rest
200 Meters Sprint, 60 sec rest
200 Meters Sprint, 60 sec rest
100 Meters Sprint, 60 sec rest
100 Meters Sprint, 30 sec rest
50 Meters Sprint, 30 sec rest
50 Meters Sprint

Track Workout 1

This is a ladder sprint workout which should be done once a week and lasts 13 weeks.

Week 1: 8 x 20 yds, 6 x 40 yds, 4 x 60 yds, 2 x 80 yds, 1 x 100 yds
Week 2: Same as Week 1
Week 3: 10 x 20 yds, 8 x 40 yds, 6 x 60 yds, 4 x 80 yds, 2 x 100 yds
Week 4: 12 x 20 yds, 10 x 40 yds, 6 x 60 yds, 4 x 80 yds, 3 x 100 yds
Week 5: 14 x 20 yds, 10 x 40 yds, 8 x 60 yds, 6 x 80 yds, 4 x 100 yds
Week 6: Same as Week 5
Week 7: 16 x 20 yds, 10 x 40 yds, 8 x 60 yds, 6 x 80 yds, 4 x 100 yds
Week 8: 18 x 20 yds, 10 x 40 yds, 8 x 60 yds, 6 x 80 yds, 4 x 100 yds
Week 9: Same as Week 8
Week 10: 20 x 20 yds, 10 x 40 yds, 8 x 60 yds, 6 x 80 yds, 4 x 100 yds
Week 11: Same as Week 10
Week 12: 18 x 20 yds, 10 x 40 yds, 8 x 60 yds, 6 x 80 yds, 4 x 100 yds
Week 13: 16 x 20 yds, 10 x 40 yds, 8 x 60 yds, 6 x 80 yds, 4 x 100 yds

Rest cycle for Weeks 1-4 is 30 sec for 20's, 45 sec for 40's, 60 sec for 60's, 75 sec for 80's, and 90 sec for 100's
Rest cycle for Weeks 5-13 is 20 sec for 20's, 30 sec for 40's, 45 sec for 60's, 60 sec for 80's, and 75 sec for 100's