Woodside Koozies

We have some really nice Woodside Ultimate Koozies available for $5 all proceeds going to support the team.

VA All State Teams

VA All State Teams were released yesterday. Congratulations to John Kennedy and Chase Snead for making 1st Team All State for the guys and Haley Hammond for making 1st Team All State for the girls. Congratulations to everyone else from Woodside who was nominated, Josh Ford, Ryan Ayres, Will Ward, Paolo Yalung, TK Porter for the guys and Rachel Freidt and Katie Newton for the girls.

Congratulations to Varsity Coach Richard Rudnicki for being named VA Coach of the Year.

Core Workout

3 sets of the following:

Planks - 30 sec on both sides and front
V-ups - 20 reps
Dead Bugs - 20 reps, 1 rep is both legs once
Oblique Twists - 20 reps, 1 rep is once to both sides

If you want to bring a little cardio into the workout jump rope for a few minutes prior to starting and between each set.

2011 Stats

Below are the stats for the entire 2010-2011 season. In all Woodside faced 40 opponents in 7 tournaments and put up a record of 18-22, however if you remove the college opponents Woodside finished with a record of 17-16.

The teams leader in scoring and assists was John Kennedy.
The teams leader in D's was Josh Ford who just edged out Chase Snead.
The teams leader in efficiency (pts vs turnovers) was Angel Huezo followed by Chase Snead and Alan Hancock.

VA States 2011 Stats

Here are the stats for VA States 2011, this was our best tournament of the year in terms of points scored to allowed and turnovers. Partly due to some weaker teams in pool play but also I believe we were playing our best ultimate of the year.

2011 entire year stats coming soon.

Agility Workout

For the agility workout you will do 3 sets of the following drills with 5 minutes rest between each set. Rest between reps should be 1-2 times what it took to run, aka if it took you 10 sec to run then you should be running it again 10-20 sec later, groups of 2 or 3 builds in the timing for you.

Modified T-Drill - once going right first once going left first, see image below
X-Drill - once starting on the left once starting on the right, see image below
Quick Cuts to Huck/Wagonwheel - once going right first once going left first, you can find it on the drills page
Serpentine Agility Test - Check it out Here
Ladder - 3 drills
1) Basic fast feet straight through the ladder as fast as you can go while staying in control, see high knee runs in the link below
2) 2 in 2 out, do this once each direction, see the same name in link below
3) Shuffle, do this once each direction, see Icky Shuffle in the link below or in the video Zac and Lee Jabbing Here

Ladder Drills

Another Camp Option

This is really more of a clinic, its just a few hrs on 1 day and its pretty cheap, but you also get to see some sick ultimate played. There are close options in Arlington, VA and Chapel Hill, NC. This would be great for anyone planning on playing varsity next year but particularly the younger guys. Go HERE all the info for dates and the online registration are under the workshops tab.