ULTIMATE FRISBEE

WARM-UP

General  Activation Exercises: we should jog softly (at least for 5 minutes), running while we change of pace and direcction, and do also some multi-jumps in a high height(touching our chest with our knees)

Joint Mobility exercises: it’s always really important to prepare our joints, for frisbee  we will have to focus, especially, on our shoulders, arms and hands.

Streching exercises: we should perform them to avoid injures. However they  has to be perfomed  in a low intensity, no more than 7 seconds per muscle. Although we focus again on our upper body, we can´t forget the lower boddy. So that I emphasize the importance of streching psoas, quadriceps, adductors and calf muscles.

FITNESS GAME

Here we have a game, where we will be able to improve our speed sprint and speed reaction.

Ø  In this exercise or game, which is very similar to "Steal the Flingsock”, we will have to make two teams of three.

Ø  There will be several plays (one throw per play),  in which, each team will alternate the attack and defense roles. Both teams will have to give a number from 1 to 3 to theirs player.

Ø  So that a thrower of the attacker team will have to pass the disc to a receptor of her/his team who will run to the goal area, in order to score 1 point.

Ø  At the same time the person who throws the disc must shout a number from 1 to 3, in order to make not only the attacker but also the defender run to catch the disc.

Ø  In every round both teams will have the oportunity of winning a point.

TECHNICAL EXERCISE

In this exercise we will practise three ways of passing the disc: forehand, backhand and the hammer. In the hammer the disc is released using a wrist snap identical to that of a forehand, while he throwing arm is swung over the head in a similar motion to an overhand throw or volleyball spike.

                                                                 

 HAMMER                                                                                                 FOREHAND

                                                        BACKHAND

Ø  This exercise requires three players in which two players have to pass the disc to each other in three differents ways, while a defender who is in the middle has to try to catch the disc, while it is floating. For this exercise, the people who is passing the disc cannot move, whereas the defender can. However the defender must respect a distance of 2 metres to the thrower or receptor. 

INVIDUAL TACTICS

We need three players to perform this exercise:

During this exercise each player have to do three roles with a lot of fuency: thrower, defender and receptor.

This game consists in a thrower who is being marked by a defender, so that she/he try to get rid of her/him by pivoting correctly and passing the disc forehand or backhand to the receptor. After that the receptor become the thrower, the thrower the defender and the the defender the receptor; and so on….

This is the order for each player:

Ø Player 1: thrower, defender, receptor

Ø Player 2: defender, receptor, thrower

Ø Player 3: receptor, thrower, defender

COLECTIVE TACTICS

I will show you two of the most common offensive and deffensive strategies which is the vertical stack and and man-to-man.

Vertical stack

In this strategy, a number of offensive players line up between the disc and the end zone they are attacking. From this position, players in the stack make cuts (sudden sprints) into the space available, attempting to get open and receive the disc. The stack generally lines up in the middle of the field, thereby opening up two lanes along the sidelines for cuts.

THIS IS A VIDEO I HAVE FOUND FOR MAKING YOU EASIER UNDERSTAND THE VERTICAL STACK ;):  

MAN-TO-MAN DEFENSE

This is the simplest defensive strategy is the man-to-man defense, where each defender guards a specific offensive player, called their "mark".

NOW LET’S PLAY AN ULTIMATE MATCH! 

COOL DOWN:

That’s mainly streching our upper body and lower as we did in the WARM-UP but in a more intensity way (for 20-30seconds) to chill out all our muscles.

TAKING APP FOR YOUR SMARTPHONE

TAKING APP FOR YOUR SMARTPHONE

Hii runners =), I'm here again to make a speech where I will show you the advantages of the tecnology, since it makes esay our life styles. That's the reason why you will know about one of my favourite apps, ENDOMONDO, which nowadays is one the most famous sport apps.

As I said ENDOMONDO is very prestigious apps and not in vain, since it has not only running as an option, but also it has got a great variety of sports avalaible, So personally it might one of the best apps and most of sportman and sportwoman might like it. There  are mpore than 70 sports to choose. AMAZING! *_*

But what I like the most is the way of planning a very specialized trainning, where nobody is excluded, since it is adapted perfectly to any type of runner: from ameteur to a professional. This great work is made thanks to a series of patterns and questions, where the app will ask you about youa age, your height, your weight, your sport habits, andS what stands your objectives in a very concret way.So that you've just to ask some questions, and you will have a very welll-made trainnings plans with 25 weeks long.

 

The first we saw when we have just opened the app, it's a window where we have the option of starting, pausing and restarting our running, clycling training... or whatever you want. They are also a lot of details releated to running showed, such as distance, time, speed, calories; and also our pace and speed average.

Even though we can listening to music while we are running and saved our races and trainnings, to aprecciate our improvement.

FITNESS SESSION II

FITNESS SESSION II

There are also a type of exercises called multi-hop, which consists on completin five series of 3-5 jumps, that dependending on the training day are longer-lower; or higher- shorter. They help us to train our trunk and legs power. This is a good example

Vertical multi-hop small height

INTERVALS

PAY ATTENTION RUNNERS! Now I will show you one of the most important running trainings, since it's much more efficient than "Continuous running". DID YOU KNOW THAT..? thanks to 20 min of intervals you train more than in an hour running continuetly... That's the reason I decided to bear in mind this types of running on my plan, so I have one at least per week.

If you don't what intervals are, I will tell you that they are an alternancy of great efforts ans shor rests, each run and rest are named as a set. So guys here is my plan:

- The first four weeks on tuesday 12x300, what means running over 300 metres in a 85% intensity, resting one minute after completing each race. Here we we work especially the speed and the anaerobic endurance.

- The last two weeks on tuesday 15x200. These intervals are a bit harder, where we produce a lot of acid lactic, so that is a lactic effort

FITNESS SESSION

FITNESS SESSION

As I said in the presentation, the purpose of this blog is to show you my 6 weeks running plan, in which a lot of diferent types of running are combinated, since this is a training for experecienced runners, who wants to compete in the future and obtain the best resuts possibe. So if you want to improve your anaerobic/aerobic endurance capacity, your speed, your race technique to be on fit for your race, let's go =), this is the best place.
  

WARM-UP

Firstly, the most important part of the plan is the warm up, where all of you, runners, have to prepare your muscles and you heart beats for the physicall effort. Since you have to be efficient in the performance and also avoid getting injured. Let me show you a video of a diary warm up:

As you watched, this is generic warm-up, where we prepared ourselves by doing exercises, such as skipping with both legs and one leg, running(touching the floor several times), lateral running, and a progressive run for finishing our warm-up. * Remember not get exhausted, you should have all you energy kept for the training

RACE TECHNIQUE

This part of the train where all of us should try to do slowly, since the objective is to reach not only the perfect movement of our legs, but also of our trunk and our arms which must be cordinated. This an example of a technical exercise

In the first photo: While we are light suspended , we are marking tandem through small rebound
In the second photo: You apreciate how I can affirm my technique in the final sprint of a very hard race, it was a really exciting experience for me, since it was the first race I have ever won, represntating my high school.

HELLOO BUDDIESS!!! =)

HI EVERYYYBODYYY!! My name is Javier Aguilera, I'm a Spanish boy very enthusiactic about sport, who studies in Saavedra Fajardo (Murcia), the besssstt hiiigh schoool eveeeeer . So firstly I would tell all of you the purpose of this blog, whome I hope you will enjoy:

This blog is made for a P.E. task. It consists in a PTP (Personal Training Proyect where I will show you all the information about my 6 weeks training plan, where what stands out the most is running. So that beacuse of my love to running and all of you; amateur or experienced runners, I will try to give you some good tips to run, as many as possible. It doesn't mater if you aren't from my high school, anyone is invited here to see the page =) , comment, make some questions, give your opinions and give some tipss jejeje. Thank you! And enjoy it .