Here is the list of players on the White Bear Lake Ultimate Open Black Team:
Andrew G, Becky K, Bernard L, Brandon H, Chris S, Danny N, David C, Frank S, Jenna S, Katie C, Katie S, Kevin Y, Kiefer D, Kyle B, Kyle C, Matt O, Matt V, Mike M, Paul G, Rachel J, Seth D, Steve M, Zach H
The Black team is coached by Dylan Ballantine and Amanda Smullen. Player pictures can be found here.
Wednesday, March 25, 2009
Open Orange Team Roster
Here is the list of players on the White Bear Lake Ultimate Open Orange Team:
Alex W, Andy P, Brad E, Brian M, Britta J, Conor O, David B, Drew A, Eric A, Jake K, Jeff C, Joanna L, Jon P, Josh W, Justin B, Kanshee Y, Kelsey P, Kyle R, Luis G, Mark A, Nate K, Taylor P, Tom W
The Orange Team is coached by Ian Bartling and Kenny Auger and player pictures can be found here.
Alex W, Andy P, Brad E, Brian M, Britta J, Conor O, David B, Drew A, Eric A, Jake K, Jeff C, Joanna L, Jon P, Josh W, Justin B, Kanshee Y, Kelsey P, Kyle R, Luis G, Mark A, Nate K, Taylor P, Tom W
The Orange Team is coached by Ian Bartling and Kenny Auger and player pictures can be found here.
Tuesday, March 24, 2009
Some early season thoughts on catching basics
by Coach Dylan Ballantine
During this last captains meeting, we spent some time brainstorming what we thought were the essential basics of catching a disc. We think this is important for everyone to review- from the first time hucker to the most experienced coach on our team. Most anyone can manage to catch a dump, tossed lazily from five feet away. However, the principles behind catching a well thrown, up-field forehand or backhand are much more complicated. Beyond this, they're important, and well worth the reminder before the season gets in full swing. The biggest reason for this is safety- the disc is what you use to score, it is your baby, and it is also 175g of hard plastic flying directly towards your chest. We want everyone to feel safe while playing this sport. We will avoid complications such as catching a hammer or laying out for now, and will perhaps cover this later in the season. For now, let's explore some basics:
-First and foremost, catching the disc is about focus and anticipation. A very common mistake, one that I still find myself making, is to start thinking about something else right before I catch the disc. This could be many things- the throw I'm about to make, the wind or rain, the arc of the disc, the dinner waiting for me at home, or the defender right on my heels. It's very easy to get distracted, and we all do it. And then the disc hits us square in the hands, we fumble a little bit, and what may have been an easy catch gets away from us. So, we need to remind ourselves that no matter what happens, keep both eyes on the disc until you have COMPLETELY STOPPED ROTATION.
-Your hands should remain soft when catching. This is the anticipation piece of all of this. I hope this isn't a stretch of an analogy, but think of this like jumping on a bed. A mattress is a relatively solid surface, but it naturally still has some give to it, some cushion. If you are falling towards a mattress, your fall is broken ever so slightly by the fact that the mattress moves downward with you- it compresses, and in a way, it anticipates. Think again of this same fall, but this time, there's no mattress. Instead, you land directly on a hardwood floor. The floor has no cushion to it, it has no anticipation. This must be the same for your hands- the disc can't hit a brick wall, it needs to feel a little cushion. Please, no matter how cool it looks, catch the disc with two hands whenever possible.
-Speaking of using two hands, think very quickly about in what position your hands are in when you catch a disc above your head. Now- what if the disc was right at your chest, and what if it is below your waist? This sounds like a no-brainer, but it really is quite important. When you are catching a disc above your head, your thumbs should be facing down. When the disc is low, your thumbs should be facing up. The ideal situation is when the disc is right at your chest. In this instance, we can make a pancake catch, or catching it with one hand above the disc, and one below. This is the most efficient way of stopping the rotation, and also has the highest catch percentage.
-We've talked a little bit about what to do with your hands, and the actual mechanics of catching a disc. However, we are playing a sport, and with sport comes strategy, which means this is bound to get a little more complicated than playing catch in the backyard. We want to focus on ALWAYS being active until the catch is made. Your body plays a huge role in ultimate- you use it to maintain your personal space between you and your defender when catching a disc. You should focus on jumping a little bit if it means getting the core of your body in front of the disc. Remember, the highest catch percentage is when the disc hits you in the chest. Most importantly, remember to run THROUGH the disc. This means that you don't want to wait for the disc to come to you, because this gives your defender a precious few seconds to adjust and block the throw. Even if it means gaining a few less yards, run towards the disc to catch it with the core of your body, using your shoulders to maintain your space.
-Finally, I want to cover the importance of your teammates in all of this. You must always be communicating with your teammates, both on and off the field. Someone off the field may alert you to an approaching defender. If you make an exceptional cut, and this has given you some space between you and your defender, let the handler know! The handler could very well be looking somewhere else, trying to force a throw that isn't open. Help them out, clap your hands, whatever you've got to do.
I hope this helps a little bit, whether it is as a vehicle of education, or as a nice refresher going in to practice tomorrow. Please let me know if you have any questions!
Coach Dylan Ballantine
320-309-5927
dylan.p.ballantine@ gmail.com
During this last captains meeting, we spent some time brainstorming what we thought were the essential basics of catching a disc. We think this is important for everyone to review- from the first time hucker to the most experienced coach on our team. Most anyone can manage to catch a dump, tossed lazily from five feet away. However, the principles behind catching a well thrown, up-field forehand or backhand are much more complicated. Beyond this, they're important, and well worth the reminder before the season gets in full swing. The biggest reason for this is safety- the disc is what you use to score, it is your baby, and it is also 175g of hard plastic flying directly towards your chest. We want everyone to feel safe while playing this sport. We will avoid complications such as catching a hammer or laying out for now, and will perhaps cover this later in the season. For now, let's explore some basics:
-First and foremost, catching the disc is about focus and anticipation. A very common mistake, one that I still find myself making, is to start thinking about something else right before I catch the disc. This could be many things- the throw I'm about to make, the wind or rain, the arc of the disc, the dinner waiting for me at home, or the defender right on my heels. It's very easy to get distracted, and we all do it. And then the disc hits us square in the hands, we fumble a little bit, and what may have been an easy catch gets away from us. So, we need to remind ourselves that no matter what happens, keep both eyes on the disc until you have COMPLETELY STOPPED ROTATION.
-Your hands should remain soft when catching. This is the anticipation piece of all of this. I hope this isn't a stretch of an analogy, but think of this like jumping on a bed. A mattress is a relatively solid surface, but it naturally still has some give to it, some cushion. If you are falling towards a mattress, your fall is broken ever so slightly by the fact that the mattress moves downward with you- it compresses, and in a way, it anticipates. Think again of this same fall, but this time, there's no mattress. Instead, you land directly on a hardwood floor. The floor has no cushion to it, it has no anticipation. This must be the same for your hands- the disc can't hit a brick wall, it needs to feel a little cushion. Please, no matter how cool it looks, catch the disc with two hands whenever possible.
-Speaking of using two hands, think very quickly about in what position your hands are in when you catch a disc above your head. Now- what if the disc was right at your chest, and what if it is below your waist? This sounds like a no-brainer, but it really is quite important. When you are catching a disc above your head, your thumbs should be facing down. When the disc is low, your thumbs should be facing up. The ideal situation is when the disc is right at your chest. In this instance, we can make a pancake catch, or catching it with one hand above the disc, and one below. This is the most efficient way of stopping the rotation, and also has the highest catch percentage.
-We've talked a little bit about what to do with your hands, and the actual mechanics of catching a disc. However, we are playing a sport, and with sport comes strategy, which means this is bound to get a little more complicated than playing catch in the backyard. We want to focus on ALWAYS being active until the catch is made. Your body plays a huge role in ultimate- you use it to maintain your personal space between you and your defender when catching a disc. You should focus on jumping a little bit if it means getting the core of your body in front of the disc. Remember, the highest catch percentage is when the disc hits you in the chest. Most importantly, remember to run THROUGH the disc. This means that you don't want to wait for the disc to come to you, because this gives your defender a precious few seconds to adjust and block the throw. Even if it means gaining a few less yards, run towards the disc to catch it with the core of your body, using your shoulders to maintain your space.
-Finally, I want to cover the importance of your teammates in all of this. You must always be communicating with your teammates, both on and off the field. Someone off the field may alert you to an approaching defender. If you make an exceptional cut, and this has given you some space between you and your defender, let the handler know! The handler could very well be looking somewhere else, trying to force a throw that isn't open. Help them out, clap your hands, whatever you've got to do.
I hope this helps a little bit, whether it is as a vehicle of education, or as a nice refresher going in to practice tomorrow. Please let me know if you have any questions!
Coach Dylan Ballantine
320-309-5927
dylan.p.ballantine@ gmail.com
Saturday, March 21, 2009
2009 Coaching Staff
Jeff Hagen started the White Bear Lake Ultimate program in 2006. He has been playing organized Ultimate since 1995 and coaching since 2002. Jeff served as Chairman of the Board of the Minnesota High School Ultimate League (MNHSUL) from 2008-2010, having previously served as the Ultimate Players Association Minnesota State Youth Coordinator (2006-2007). His mission as Chair of the MNHSUL was to continue to grow the size of the league, by providing quality opportunities year round and doubling the size of female participants. In the time, the league grew from 36 to 55 teams. In 2009, the MNHSUL organized for the first time, a Youth Summer Club League. The Minnesota High School Ultimate League is now the largest high school ultimate league in the country. Jeff is a UPA Level I (2006) and Level II Certified Coach (2007, 2009) and is both Red Cross First Aid and CPR Certified. He is a proud recipient of the 2008 White Bear Lake Educational Foundation Excellence Award. By day, Jeff is the Manager of Software Applications Development VISI, Inc in Eden Prairie. Jeff Hagen can be contacted by email at wblultimate@yahoo.com or by phone at 651-341-9448.
Dylan Ballantine has been playing Ultimate for nine years, and is excited to be a first time coach. He graduated from St. John's University in 2008 with a degree in Theater. He has spent time working for several High School theater groups in the St. Cloud area. During the day, Dylan works as a Logistics Executive for Target. He can be reached by email at dylan.p.ballantine@gmail.com, or by phone at 320-309-5927.
Kenny Auger has been playing organized Ultimate for four years. He played for White Bear’s first ultimate team in spring of 2006. Later he captained the White Bear Ultimate team in the 2007 season and assisted with the team in the fall of 2008. Kenny has also been a captain in the Twin Cities Ultimate League. Kenny is a graduate from White Bear High School. He graduated in 2007 and is now a second year student at Northwestern College studying Social Studies Education. Kenny runs cross country at Northwestern College and will be the captain this coming fall of 2009. Kenny is also a volunteer with Student Venture assisting the White Bear Lake location. In-between classes Kenny works part time with Northwestern College’s Financial Aid Office. He can be reached by email at ultimateinchrist@hotmail.com or by phone at 651-783-6965.
Ian Bartling is a Sophomore at the University of Minnesota and looking at majoring in Education. His hobbies include playing guitar, snowboarding, being outside, and Ultimate. Ian started playing Ultimate in little back yard games with friends and started playing organized Ultimate in the fall and spring of his Senior year of high school. Since then, he has continued to play pickup Ultimate as often as possible. Despite not being on an organized team for the past two years, he has wanted to continue to refine his skills and progress at the sport of Ultimate. Despite being a competitive player, Ian strongly believes that having fun while playing is a top priority. Ian is looking forward to helping out this spring and hopes that he will be able to continue to progress along with all those who are playing for White Bear Lake Ultimate. Ian can be reached by email at bartl134@umn.edu or by phone at 651-249-3556.
Amanda Smullen has been playing Ultimate with White Bear Lake since 2006. During the 2007 season she was the assistant captain of the Ladies team, and she was the captain of the 2008 team. Amanda is currently finishing up her first year at Century College, where she is completing her Associate of Arts and Sciences degree before moving on to study International Business. In her free time Ms. Smullen enjoys photography and participating in Phi Theta Kappa activities. Amanda Smullen can be reached by email at ajsmullen119@yahoo.com or by phone at 651-335-6980.
Whitney Esson has been playing Ultimate for over 4 years now. She played for White Bear Lake Area High School's girls team for 2 years, a captain her senior year, (2006-2007), the YCC girls summer team for 2 summers (2006-2007), and is currently playing for UW-Eau Claire's college womens team "Sol" (2007-present) and a TCUL summer team (2009-present). She is attending UW-Eau Claire with a major in English - Creative Writing as well as a minor in Anthropology. If she's not playing Ultimate, she loves writing and watching movies. She encourages competitive play, but never to lose the coveted Ultimate spirit! She can be contacted by email at whitneyesson@yahoo.com or by phone at 612-387-8779.
Marking 101
Marking is by far the most powerful defensive position on the field. There is no more important duty than to apply the force and not get broken. A break is any throw to goes to an area protected by the defense. A throw needn't go 'around' a marker to be considered a break.
- Your feet should be bouncing. A body in motion, tends to stay in motion. A body at rest tends to stay at rest. (Newton's First Law)
- Keep your feet directly under your center of gravity. If not, you will get schooled.
- Keep your hands low, real low. No, lower. Low hands are key to preventing the inside out to the break side.
- Use your eyes. Soak in all the information, watching their eyes, the disc, their hand position, their feet, their hips, their chest.
- Use your ears. Listen for your teammates. Your teammates are the eyes in the back of your head.
- Listen for the word "Strike!" Immediately shut off their up-the-line lane for 1 second. Then resume your previous force, all the while never forgetting your stall count.
- Listen for terms like "Coming In!" or "No Break!" or "No Deep!". This information will help you to tighten up your mark, shift your weight and hands to close off the break side, or switch to a straight up mark.
- Know and communicate the force to your teammates. Yell it and point to it.
- Be deceptive. Show the thrower a force and then switch to the real force 1 second later.
- Stagger your feet. It will allow you to control the forward/back motion, preventing a foul.
- Stagger your feet. Position one of your feet between the thrower. Get in there.
- Prepare for lateral movement, by engaging your leg muscles. Stay low, balanced, with your feet slightly more than hip-width apart. Stay on the balls of your feet.
- Apply pressure. Keep your hands back "blocking back" to prevent from fouling.
- Keep your head up and back. Observe the data, give yourself the benefit of a wide field of vision.
- Between you and the thrower, you are the one to control their actions and not them.
- Always begin your stall count by saying "Stalling One" Continue to loudly inform your team as to the stall count.
- You may begin your stall count when you are within ten feet of the player and the disc.
- If your opponent steps out of bounds with the disc, they are not granted a reprieve from the stall count. Start counting immediately after they catch the disc.
- Immediately after the pull, put the mark on and begin your stall count.
- Absolutely, do not wait for the other team to hover over the disc or check it in. Starting counting!
- When a disc is swung wide, you may need to "stop the bleeding" and prevent the up-the-line pass. Do this by over committing to the outside for 1 second. After you have "stopped the bleeding" you may resume your regular force. You should already be one second into your stall count.
- Once the disc is released, always, yell "Up!"
- If you get broken, yell "Broken!"
- Occasionally scan the field with brief glances over the force-side shoulder.
- Above else, markers must know and remember the force. Even if fatigue sets in, know and apply the force.
- Use a drop-step on the force, stepping back from the thrower
- Feet staggered, one forward, one back
- Shuffle laterally, but don't commit.
- To get a hand block, you'll need to go lower than appears necessary
- A markers responsibility is to reduce the choices, not to prevent every one of them.
- A break mark occurs when a thrower is able to get a pass off to the area on the field that the marker is trying to take away. The thrower needn't go around the marker for it to be considered a break.
- Head and torso are upright, leg muscles activated
- Load the springs by bending at the ankles & hips, activate your leg muscles.
- Position hands at or below knee level, palms facing the thrower
- Mark low, center of gravity
- Keep the force-side hand lower.
- Do not lunge out of position
- Be laterally explosive, improve core strength will help.
- Best not to reply on foot blocks. They're showy but usually risky and even detrimental. More acceptable at higher stall counts (7,8,9)
- Look at eyes, go ahead and glance occasionally at the force side.
- Sidelines to remind D of the force.
- Stay with the force for the entire point. Exceptions: Sideline for 1, Fire!, No Huck!, Strike!
Here are some of the forces your team could use and their purpose. From http://www.ultimatehandbook.com/uh/basics_defence.html:
* Force Middle: This force requires dividing the field into two equal sides (left and right). When the disc is on the right side you force left, when the disc is on the left side you force right. In the cases where the disc is in the middle, like off a pull, your team should just make a default force to avoid any confusions. Lastly, it's imperative that you call out the direction you are forcing every time you mark up. It's better to force the wrong way and have your teammates know, so always yell out the force. Forcing middle is a good way to confuse the offense, and can be very effective against vertical offense. On the other hand, forcing middle against a horizontal offense is usually not the wisest choice.
* Force Line (Trap): Forcing in the direction of the line is usually done when the disc is near the sideline, although you can treat it as a reverse force middle and force sideline at all times. Forcing sideline is especially useful when the offense is near the endzone and close to the sideline. Often, teams will neglect the dump and swing approach and will try to throw into the small opening.
* Force to a Particular Side: This is the most basic idea, as was discussed initially, force one direction so your defense can control the offensive flow.
* Force Wind: Forcing wind is similar to forcing to one side, except you force the team to make the "harder" throw. That is, if the wind is blowing hard left to right, the defense can make it harder for the offense to throw by forcing them in the direction of the wind (left). The direction you chose to force is really dependent on the type of wind, sometimes throwing into the wind is easier, so it's not a golden rule to force into the wind.
* Trap For One: Trapping is another word for forcing sideline when the disc is near the sideline. So, Trapping for One implies you force sideline until they get the throw off, and then you switch back to your original force. Trapping for One is often used in zones where you want to push the offense to the weak side (the side where the wind is blowing strongest). In a zone, this equates to giving the handlers the free throw to the weak side, and then switching the force and putting on a trap once the disc is on the sideline of the weak side.
* Force (Straight) Up: Forcing up, or straight up, means you don't force to the flick or backhand side but stand perpendicular to the sideline. This should cut off the hucks and force teams to make more modest gains by throwing shorter passes. Since the handler will have both sides to throw to it will be easier for the offensive cutters to get open, so the defense must adjust by "fronting" their checks. In most cases, forcing straight up is done on the first few passes to stop any huck plays, or in situations where the wind is blowing very strong.
- Your feet should be bouncing. A body in motion, tends to stay in motion. A body at rest tends to stay at rest. (Newton's First Law)
- Keep your feet directly under your center of gravity. If not, you will get schooled.
- Keep your hands low, real low. No, lower. Low hands are key to preventing the inside out to the break side.
- Use your eyes. Soak in all the information, watching their eyes, the disc, their hand position, their feet, their hips, their chest.
- Use your ears. Listen for your teammates. Your teammates are the eyes in the back of your head.
- Listen for the word "Strike!" Immediately shut off their up-the-line lane for 1 second. Then resume your previous force, all the while never forgetting your stall count.
- Listen for terms like "Coming In!" or "No Break!" or "No Deep!". This information will help you to tighten up your mark, shift your weight and hands to close off the break side, or switch to a straight up mark.
- Know and communicate the force to your teammates. Yell it and point to it.
- Be deceptive. Show the thrower a force and then switch to the real force 1 second later.
- Stagger your feet. It will allow you to control the forward/back motion, preventing a foul.
- Stagger your feet. Position one of your feet between the thrower. Get in there.
- Prepare for lateral movement, by engaging your leg muscles. Stay low, balanced, with your feet slightly more than hip-width apart. Stay on the balls of your feet.
- Apply pressure. Keep your hands back "blocking back" to prevent from fouling.
- Keep your head up and back. Observe the data, give yourself the benefit of a wide field of vision.
- Between you and the thrower, you are the one to control their actions and not them.
- Always begin your stall count by saying "Stalling One" Continue to loudly inform your team as to the stall count.
- You may begin your stall count when you are within ten feet of the player and the disc.
- If your opponent steps out of bounds with the disc, they are not granted a reprieve from the stall count. Start counting immediately after they catch the disc.
- Immediately after the pull, put the mark on and begin your stall count.
- Absolutely, do not wait for the other team to hover over the disc or check it in. Starting counting!
- When a disc is swung wide, you may need to "stop the bleeding" and prevent the up-the-line pass. Do this by over committing to the outside for 1 second. After you have "stopped the bleeding" you may resume your regular force. You should already be one second into your stall count.
- Once the disc is released, always, yell "Up!"
- If you get broken, yell "Broken!"
- Occasionally scan the field with brief glances over the force-side shoulder.
- Above else, markers must know and remember the force. Even if fatigue sets in, know and apply the force.
- Use a drop-step on the force, stepping back from the thrower
- Feet staggered, one forward, one back
- Shuffle laterally, but don't commit.
- To get a hand block, you'll need to go lower than appears necessary
- A markers responsibility is to reduce the choices, not to prevent every one of them.
- A break mark occurs when a thrower is able to get a pass off to the area on the field that the marker is trying to take away. The thrower needn't go around the marker for it to be considered a break.
- Head and torso are upright, leg muscles activated
- Load the springs by bending at the ankles & hips, activate your leg muscles.
- Position hands at or below knee level, palms facing the thrower
- Mark low, center of gravity
- Keep the force-side hand lower.
- Do not lunge out of position
- Be laterally explosive, improve core strength will help.
- Best not to reply on foot blocks. They're showy but usually risky and even detrimental. More acceptable at higher stall counts (7,8,9)
- Look at eyes, go ahead and glance occasionally at the force side.
- Sidelines to remind D of the force.
- Stay with the force for the entire point. Exceptions: Sideline for 1, Fire!, No Huck!, Strike!
Here are some of the forces your team could use and their purpose. From http://www.ultimatehandbook.com/uh/basics_defence.html:
* Force Middle: This force requires dividing the field into two equal sides (left and right). When the disc is on the right side you force left, when the disc is on the left side you force right. In the cases where the disc is in the middle, like off a pull, your team should just make a default force to avoid any confusions. Lastly, it's imperative that you call out the direction you are forcing every time you mark up. It's better to force the wrong way and have your teammates know, so always yell out the force. Forcing middle is a good way to confuse the offense, and can be very effective against vertical offense. On the other hand, forcing middle against a horizontal offense is usually not the wisest choice.
* Force Line (Trap): Forcing in the direction of the line is usually done when the disc is near the sideline, although you can treat it as a reverse force middle and force sideline at all times. Forcing sideline is especially useful when the offense is near the endzone and close to the sideline. Often, teams will neglect the dump and swing approach and will try to throw into the small opening.
* Force to a Particular Side: This is the most basic idea, as was discussed initially, force one direction so your defense can control the offensive flow.
* Force Wind: Forcing wind is similar to forcing to one side, except you force the team to make the "harder" throw. That is, if the wind is blowing hard left to right, the defense can make it harder for the offense to throw by forcing them in the direction of the wind (left). The direction you chose to force is really dependent on the type of wind, sometimes throwing into the wind is easier, so it's not a golden rule to force into the wind.
* Trap For One: Trapping is another word for forcing sideline when the disc is near the sideline. So, Trapping for One implies you force sideline until they get the throw off, and then you switch back to your original force. Trapping for One is often used in zones where you want to push the offense to the weak side (the side where the wind is blowing strongest). In a zone, this equates to giving the handlers the free throw to the weak side, and then switching the force and putting on a trap once the disc is on the sideline of the weak side.
* Force (Straight) Up: Forcing up, or straight up, means you don't force to the flick or backhand side but stand perpendicular to the sideline. This should cut off the hucks and force teams to make more modest gains by throwing shorter passes. Since the handler will have both sides to throw to it will be easier for the offensive cutters to get open, so the defense must adjust by "fronting" their checks. In most cases, forcing straight up is done on the first few passes to stop any huck plays, or in situations where the wind is blowing very strong.
The Mechanics of Throwing
The Basics:
*Grips, how they effect the throws, best support, etc.
*Rotation of body and disc
*Pivot Foot (which is proper according to the thrower's dominant hand) and planting of it
*Use your wrist, not your arm -> possible using a rope to help tie arm to torso and/or
throw under leg
*Placement/direction of hips and shoulders, and how they effect the direction of the disc
*Leading your receiver
*Eyes/Where eyes are looking
*Talking/using senses to communicate and Stall count calls/Ups
*Stepping out
*When to throw backhand versus a forehand (Can use Seattle Drill for this)
*Understanding the Force
*Use "Glass of water on disc" explanation to help with flat throws
*Watching the angle of the disc as it's in your hand
The Pull:
*Running start
*Greater rotation
*Forward momentum
*Over compensate the angle of the disc as it's released
Throwing Drills:
*Go-To
*Seattle/End Zone
*Box Drill
*Grips, how they effect the throws, best support, etc.
*Rotation of body and disc
*Pivot Foot (which is proper according to the thrower's dominant hand) and planting of it
*Use your wrist, not your arm -> possible using a rope to help tie arm to torso and/or
throw under leg
*Placement/direction of hips and shoulders, and how they effect the direction of the disc
*Leading your receiver
*Eyes/Where eyes are looking
*Talking/using senses to communicate and Stall count calls/Ups
*Stepping out
*When to throw backhand versus a forehand (Can use Seattle Drill for this)
*Understanding the Force
*Use "Glass of water on disc" explanation to help with flat throws
*Watching the angle of the disc as it's in your hand
The Pull:
*Running start
*Greater rotation
*Forward momentum
*Over compensate the angle of the disc as it's released
Throwing Drills:
*Go-To
*Seattle/End Zone
*Box Drill
Warmup Stretching Conditioning Cooldown
WARMUP
4 min - slow to moderate jog, go until you break a sweat
6 min - follow the leader
weaving, zigzags, skipping, crossover skipping
backward skips, skipping for height / distance
carioca, lunges, high knee walks
intervals: walk 15, jog 15, stride 15
medium intensity accelerators
DYNAMIC STRETCHING
10 min - flexibility training
ankle circles
toe / heal raises
toe / heal walks
team leg swings
hip circles
trunk circles & rotation
arms, wrists, shoulders, neck
CONDITIONING
20 min - speed, agaility, quickness, & functional strenth
abs, planks, canoes, situps, throwdowns
frog leaps, lunges, load the springs
pushups
adductor muscles
shuttles
COOLDOWN
10 min - light jog & static stretching
hold for 45-60 seconds each
gluts, hamstings, quads, calves
water / nutrition
4 min - slow to moderate jog, go until you break a sweat
6 min - follow the leader
weaving, zigzags, skipping, crossover skipping
backward skips, skipping for height / distance
carioca, lunges, high knee walks
intervals: walk 15, jog 15, stride 15
medium intensity accelerators
DYNAMIC STRETCHING
10 min - flexibility training
ankle circles
toe / heal raises
toe / heal walks
team leg swings
hip circles
trunk circles & rotation
arms, wrists, shoulders, neck
CONDITIONING
20 min - speed, agaility, quickness, & functional strenth
abs, planks, canoes, situps, throwdowns
frog leaps, lunges, load the springs
pushups
adductor muscles
shuttles
COOLDOWN
10 min - light jog & static stretching
hold for 45-60 seconds each
gluts, hamstings, quads, calves
water / nutrition
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