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.

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.

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 (rrudnic@gmail.com) 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.

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.

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
reps
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