The week so far (Mid-week Ka-pow)

Monday: 3 miles cycling... nothing that interesting.

Tuesday: 4.5 miles cycling and Ka-pow weeknight training.

Training was good, despite only 6 people training. Started with a cutting/throwing drill. Was fine with the cutting, but the throwing was kind of difficult. A little bit of wind, combined with a specific aim for throwing. I usually aim to throw a catchable disc for the cutter to run on to. When I was taught, the idea was that the cutter should always be there if he has cut well and the disc should be catchable. The idea behind this drill was to put it a little further out in front of the cutter with a bit of angle, with the idea being to put it in a place where it is a slightly harder catch for the cutter, but to make it really hard for the defender to get anywhere near. This makes sense at the higher level where the defense is really tight and gives the cutter a better chance to get the disc out of their hands quicker, but I found it a little tough to adjust my throws, and throw the disc a bit harder and with more of a roll. Started with only away/under cuts, but then included deep cuts and a varying force as well, which made it even harder. Something I need to work on.
Second drill was based on man mark defending, concentrating on a cutter's feet in order to follow their movement and put pressure on/block a catch. This included the throwing element from the first drill as well. I felt ok at the defending, but didn't get any blocks.
Because we had quite a low completion percentage, and because the light was going, the decision was made to just move on to the physical punishments for the drops/end of the session.
First was the following drill.

5 press ups -> 30m sprint -> 5 press ups -> (in a pair)10 quick gut passes each at about a 4m distance -> 30m sprint back to start
We did this twice with no rest.

Because of drops in this drill there was another physical punishment/drill to follow. Once you got a hand block in this drill you finished that set and then were out of the punishments.

5 press ups -> 30m sprint -> 5 press ups -> (in groups of three) 3 man break mark drill until someone gets a hand block -> 5 press ups -> 30m sprint back to start

As there was 6 of us, there were 2 of the 3 man break mark drill going on, the other group had a hand block first so they repeated the steps up to the three man break mark drill and did that with Pichler, until I got the second block (after getting fingertips to 2 discs previously) and so I finished the set and was out.

The 2nd repetition was pretty much the same except it changed from the 3 man break mark drill to the 4 man break mark drill (as two people were out from getting blocks). Once someone else got one, he finished the set and then the last three in were supposed to do it again with the 3 man break mark drill until there were only 2 left, who would do further punishments. Unfortunately, one of them got cramp, so the further physical punishments were foregone and instead, the 3 players who had not gone blocks had to serenade the rest with a lovely rendition of "100 bottles of beer on the wall" whilst we were warming down.

It turned out to time a warm down pretty well, and we did get through the entire song, but we must have seemed like some kind of cult, chanting in the middle of the park.

Good training!