Fwd: Workout Ideas
Eric Olivier
Never got word of the ww today, so here are some options.
From: "Eric Olivier" <ejol...@gmail.com>
Date: Jul 16, 2014 2:26 PM
Subject: Workout Ideas
To: "Stacey Lathem" <stacey...@gmail.com>
Cc:
Agility Work
Everyone bring a disc, and preferably some cones if you have them
1: 1/2 mile warmup and stretch
2: 8x ping pong (3 cones in an obtuse triangle, 7 yards between arms and center cone. Runner cuts back and forth along arms of triangle, receiving a disc in stride at each tip, setting a pivot foot and throwing the disc back. The runner should cut a total of 16 times, and throw 8 flicks and 8 backhands)
3: 10 minutes alternating 5:10:5 shuttle, 40yd dash. Clock runs continually, exercises start every 30 seconds. So, at 0 start a 5:10:5 shuttle. Rest, and at :30 run a 40. Rest, at 1:00 start a shuttle, etc. 10 shuttles and 10 sprints total.
4: 2 x 10.20.30.40 Receiver suicides with a twist. Partner off with a disc. The cutter will be running a 10, 20, 30 and a 40 (the 40 is a deep cut, as you pass the 30 yd mark look back at your partner to indicate readiness and continue to sprint) but unlike the norm where these are sequential, you mix them up as if you were making cuts in a game. Your partner will throw you a disc each time you complete a cut. For example: My order on my first rep might be 30, catch the disc and jog it back, 10, 40 (out cut, throw should be a leading pass), 20. Then my partner runs. Mix it up.
5: 100 throws with a partner (each person throws 100 throws). 25 io on each side, 25 oi on each side. For each type of throw, start at 10 yds apart for 5 throws, then back up to 15 for 5, 20 for 5, 25 for 5, 30 for 5. Any disc hits the ground its 10 pushups each, and you have to start that set of throws over again (if we were on our 24th IO flick and it skips off the turf, we walk back to 10 yds apart, do 10 pushups, start over completing 50 total IO flicks). Critical piece to this is PIVOTING. Throw a fake, stretch for the release. Change your release point, hold your partner accountable. If you have to tell them to work on their pivot a second time, reset the drill and go through again. Don't cheat yourselves!
6. 1 set superlegs
7: Ab fiesta (1 min flat plank jumping jacks, 1 min side plank, 1 min other side plank, 30 plank glute raises each leg)
Plank jumping jacks- in a pushup position, elbows straight with hands on the ground, spring off your toes into a split stance, then back to having your feet together. Do this at a reasonable pace for 1 min.
Plank glute raises- plank position (elbows on ground), lift one leg upward and outward as high above the ground and far away from your body as possible. Do this 15 times with one leg, then switch to the other leg. This will activate your glutes, make sure the movement is slow and controlled.
8: Stretch
Power Workout
Active warmup
Bounding Circuit:
10 bounds (5/leg), set, 20 yd sprint w/ long powerful strides.
rest 60 sec, repeat 4 times
Cross Drill:
Set up 5 cones in a cross pattern, 10yds between each cone.
start from one of the outside cones,
sprint forward to center cone,
shuffle left to first outside cone & back to center,
sprint to top cone, shuffle bakwards back to center,
shuffles to right cone & back to center,
backpedal to start, then sprint 20 to top cone
rest 90 sec, repeat 8 times
Tuck Jump/SL Bound Cycle
10 tuck/hurdle jumps (tuck jumps but not in place, advance as if jumping over 10 hurdles) Focus on driving knees up to your chest, stay as upright as possible to isolate quads and abs. Don't slam your feet into the ground on landing, try to be light on the balls (hehe).
8 single leg bounds per leg: one leg at a time jump as high and as far as you can. Immediately go into next jump. Drive jumping leg knee in air, land lightly. Keep upper body and hips straight, don't twist or lean.
60 sec rest
repeat
3 man straight up marking drill (throw and go) x 20 throws each
Core: Cycle: 3x 1 min plank (rotate each set: flat, left side, right side)
15 pulse ups
on your back
feet up at 90 degree angle with torso
raise butt off ground / heels to the sky
keep lower back glued to the ground
slow and controlled
Leg Throw Downs x 20
on your back
partner standing at head
throws legs to ground at diff angles
Lee Noroña
Thanks weather may not permit
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