Despite the fact that Brodie Smith was in town running an Ultimate clinic, the turnout for Kapow training was good.
We have run a drill for the past couple of sessions that aims to teach the principles of our open field offense, adding in more and more elements each week to make it more game realistic each week. The drops that were a bit of a problem last week seemed to be mostly avoided, with a punishment of singing out loud lines from the popular children's song "how much is that doggy in the window" for drops.
We then went over our two offensive endzone variations. It's good that we introduced these early as they were another source of turnovers last season and I think it's good that we've introduced a second look to vary up our arsenal. We finished off with some five pull and some games, with the aims of practicing the things we had worked on. An additional rule was introduced in that, if the team on offense got into the red zone (20 yards (ish) out from the endzone) then they could take a timeout to setup one of the endzone variants. This worked well in the games as a lot of the endzone possessions resulted in goals, even when the defense had time to analyze and set themselves in appropriate defensive looks each time knowing exactly what the offense was going to look for. One problem we had last year though was transitioning from open field offense to endzone offense and we can't call timeouts every time we need to do that during the season so I think this additional rule may have only been for the first this session to help learning the systems. The concentration was good throughout and it was a good session, and the attendance has been much better this early in the season that it was last year.
Monday, 11 February 2013
Friday, 8 February 2013
Friday Gym
Same routine as on Tuesday. Felt better today, but my shoulder started to ache towards the end. I also changed up some of the weights based on Tuesday's session. Also, the pullup bar was in use pretty much the whole time I was there, which was strange because the gym is usually empty on a Friday, so I subbed them for Lat pulldowns
Warm up:
1 * 15 Internal Shoulder rotations (7kg) - per arm
1 * 15 External Shoulder rotations (7kg) - per arm
2 * 15 Single leg raised Glute Bridge - per leg
1 * 12 Press up holds (4 seconds)
1 * 12 Body weight squats
Foam rolling
Main routine:
3 * 8 Squats (60kg *increase*)
3 * 8 Split squats (50kg) - per leg
3 * 8 Lateral Step ups (12kg *increase*) - per leg
3 * 8 Standing Dumbell Push Press (2 x 7.5kg)
3 * 8 Seated row (46kg *increase*)
3 * 8 Lateral Pull downs (36kg)
3 * 8 Single Leg Swiss Ball Hamstring curls (55cm swiss ball)
4 * 30s Dynamic Plank
4 * Max weighted press ups (5kg) (30, 23, 21, 20)
Warm down:
Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling
Thursday, 7 February 2013
Thursday Yoga
Went down to the basement for yoga as I usually do on a Thursday.
This weeks routine was a little easier than the previous two weeks, but I think it has benefited my stiff hamstrings. It was a good core workout this week. I had a bit of trouble with the bridge pose this week though, due to my hamstrings, but I managed to make it through the whole routine. No pain in the shoulder either which was good. It seems to have healed pretty well since I hurt it.
This weeks routine was a little easier than the previous two weeks, but I think it has benefited my stiff hamstrings. It was a good core workout this week. I had a bit of trouble with the bridge pose this week though, due to my hamstrings, but I managed to make it through the whole routine. No pain in the shoulder either which was good. It seems to have healed pretty well since I hurt it.
Wednesday, 6 February 2013
Wednesday Track session
First 3 weeks are all the same in the Kapow track program.
Warm up:
400m jog plus stretching and muscle rolling
Main part:
(20m sprint full speed > 1 minute rest > 40m sprint full speed > 1 minute rest > 60m sprint full speed)* 3 with 3 minutes rest
Warm down:
400m jog plus stretching and muscle rolling
It was pretty cold tonight! Felt faster than last week and felt like I was quicker to recover from the sprints, but had an aching hamstring throughout, even after stretching it and using my roller.
Shame winter league has been cancelled this week. Haven't played a competitive game of proper outdoor ultimate since November (though the friendly against DED was plenty competitive).
Warm up:
400m jog plus stretching and muscle rolling
Main part:
(20m sprint full speed > 1 minute rest > 40m sprint full speed > 1 minute rest > 60m sprint full speed)* 3 with 3 minutes rest
Warm down:
400m jog plus stretching and muscle rolling
It was pretty cold tonight! Felt faster than last week and felt like I was quicker to recover from the sprints, but had an aching hamstring throughout, even after stretching it and using my roller.
Shame winter league has been cancelled this week. Haven't played a competitive game of proper outdoor ultimate since November (though the friendly against DED was plenty competitive).
Tuesday, 5 February 2013
Tuesday Gym
After two weeks away, nursing a shoulder injury I was itching to get back into the gym. I was also sent a new workout routine by Kapow and so today was a bit tentative. Moreover, I don't know my own strength (regardless of how strong/weak I am) and some of the exercises I used to do but with differing reps/sets to those specified in the new routine, so I was figuring this new routine out a bit today.
Warm up:
1 * 15 Internal Shoulder rotations (7kg) - per arm
1 * 15 External Shoulder rotations (7kg) - per arm
2 * 15 Single leg raised Glute Bridge - per leg
1 * 12 Press up holds (4 seconds)
1 * 12 Body weight squats
Foam rolling
Main routine:
3 * 8 Squats (50kg)
3 * 8 Split squats (50kg) - per leg
3 * 8 Lateral Step ups (7.5kg) - per leg
3 * 8 Standing Dumbell Push Press (2 * 10kg)
3 * 8 Seated row (41kg)
4 * Max Pull ups (9, 8, 6, 6)
3 * 8 Single Leg Swiss Ball Hamstring curls (55cm swiss ball)
4 * 30s Dynamic Plank
4 * Max weighted press ups (5kg) (20, 15, 13, 11)
All the arm related exercises felt pretty difficult, which is understandable considering I was off 2 weeks with a shoulder injury and I've always had pretty weak arm strength anyway. Still it's only week 1 of the new routine and you've got to start somewhere.
Warm down:
Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling
Warm up:
1 * 15 Internal Shoulder rotations (7kg) - per arm
1 * 15 External Shoulder rotations (7kg) - per arm
2 * 15 Single leg raised Glute Bridge - per leg
1 * 12 Press up holds (4 seconds)
1 * 12 Body weight squats
Foam rolling
Main routine:
3 * 8 Squats (50kg)
3 * 8 Split squats (50kg) - per leg
3 * 8 Lateral Step ups (7.5kg) - per leg
3 * 8 Standing Dumbell Push Press (2 * 10kg)
3 * 8 Seated row (41kg)
4 * Max Pull ups (9, 8, 6, 6)
3 * 8 Single Leg Swiss Ball Hamstring curls (55cm swiss ball)
4 * 30s Dynamic Plank
4 * Max weighted press ups (5kg) (20, 15, 13, 11)
All the arm related exercises felt pretty difficult, which is understandable considering I was off 2 weeks with a shoulder injury and I've always had pretty weak arm strength anyway. Still it's only week 1 of the new routine and you've got to start somewhere.
Warm down:
Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling
Sunday, 3 February 2013
Awesome weekend!
Saturday Morning:
Kapow training was cold and windy, and it was a smaller turnout than in previous weeks. We were working on our offensive structure and teaching the principles to those who had turned up. It was a learning experience for all with some small adaptations to the offense that we played last year. I made a few mistakes, and had the occassional error along with most of the people there, but generally I was happy with my play at this training. Hoping this is the start of me getting back to how I want to be playing, and I'm looking forward to testing my play next week at Winter League.
Saturday Afternoon:
With a session of high concentration in the morning attempting to get my head around the offense and the drills and the fundementals that Kapow were trying to instill, the afternoon brought a little bit of a less mentally taxing ultimate session. Herd were teaching their plays but they were plays that I had learned before and played with other teams (with a couple of small adaptations which I liked). This meant I could concentrate on other things with my play like throws in the wind and having safe hands and throws, as well as defense. I thought I played well in this session as well and it was fun to get to a Herd session again. I am prioritising Kapow this year, but I still enjoy playing Mixed and playing with the Herd and I did have fun at this session.
Sunday:
My first taste of competitive Flag Football (and my second ever Flag football session) was a blast. Playing with the Basingstoke team (The Zombie Horde) against the Winchester Sharks and the Reading Lions was a lot of fun. I was leant a jersey, some receiver gloves and a playbook wristband to help me keep up with the playcalling on offense and I was ready and eager to get playing. Our first game was against the Sharks and the first Touchdown of the game was scored be me! It was fourth down and about 15 (no punting in Flag) and it was a hail mary play. I was in the slot on the left and managed to pick up the TD off a tip by another WR who had gone up for it in double coverage. We ended up losing in a high scoring close game 45-40 and I was extremely pleased with my play in my first competitive game. I played both offense (Wide Receiver) and Defense switching between man marking the other teams WRs and playing a sort of safety role in a zone. I had an interception to stop a TD in this game and was generally pleased with both my offense and defense.
The second game was against the Lions who apparently started this team this year and so were slightly less experienced compared to the Basingstoke team. We took a lead on our first possession with a TD and then the defense came up with another Interception and we went up two scores. They got one back but we kept scoring and were in control (28-15) by the half. I got another two interceptions in this game and scored another TD. In the end, considering we were in control of the game I even got a chance to play at Quarter back for a few plays. I was awful going 0-3 passing with 1 Int for 0 yards for a QB rating Mark Sanchez would be proud of (0). I managed to stop the TD off the Interception by getting the tackle though, but I definitely did not feel confident playing QB, but appreciated that they were trying to allow me to try it out.
We ended up winning the game comfortably.
I had a great time and if I'm ever available for further training or games then I'd be really up for it. I've got a pretty busy frisbee calendar, but I'd like to squeeze some Football in.
And tonight: It's the Superbowl!!! An old skunks teammate who spent a year in Southampton as part of his Masters, from Canada is coming over to watch it with some other skunks friends and I've got Monday morning off work so it should be a great night to finish off this great fun weekend of sports!
Kapow training was cold and windy, and it was a smaller turnout than in previous weeks. We were working on our offensive structure and teaching the principles to those who had turned up. It was a learning experience for all with some small adaptations to the offense that we played last year. I made a few mistakes, and had the occassional error along with most of the people there, but generally I was happy with my play at this training. Hoping this is the start of me getting back to how I want to be playing, and I'm looking forward to testing my play next week at Winter League.
Saturday Afternoon:
With a session of high concentration in the morning attempting to get my head around the offense and the drills and the fundementals that Kapow were trying to instill, the afternoon brought a little bit of a less mentally taxing ultimate session. Herd were teaching their plays but they were plays that I had learned before and played with other teams (with a couple of small adaptations which I liked). This meant I could concentrate on other things with my play like throws in the wind and having safe hands and throws, as well as defense. I thought I played well in this session as well and it was fun to get to a Herd session again. I am prioritising Kapow this year, but I still enjoy playing Mixed and playing with the Herd and I did have fun at this session.
Sunday:
My first taste of competitive Flag Football (and my second ever Flag football session) was a blast. Playing with the Basingstoke team (The Zombie Horde) against the Winchester Sharks and the Reading Lions was a lot of fun. I was leant a jersey, some receiver gloves and a playbook wristband to help me keep up with the playcalling on offense and I was ready and eager to get playing. Our first game was against the Sharks and the first Touchdown of the game was scored be me! It was fourth down and about 15 (no punting in Flag) and it was a hail mary play. I was in the slot on the left and managed to pick up the TD off a tip by another WR who had gone up for it in double coverage. We ended up losing in a high scoring close game 45-40 and I was extremely pleased with my play in my first competitive game. I played both offense (Wide Receiver) and Defense switching between man marking the other teams WRs and playing a sort of safety role in a zone. I had an interception to stop a TD in this game and was generally pleased with both my offense and defense.
The second game was against the Lions who apparently started this team this year and so were slightly less experienced compared to the Basingstoke team. We took a lead on our first possession with a TD and then the defense came up with another Interception and we went up two scores. They got one back but we kept scoring and were in control (28-15) by the half. I got another two interceptions in this game and scored another TD. In the end, considering we were in control of the game I even got a chance to play at Quarter back for a few plays. I was awful going 0-3 passing with 1 Int for 0 yards for a QB rating Mark Sanchez would be proud of (0). I managed to stop the TD off the Interception by getting the tackle though, but I definitely did not feel confident playing QB, but appreciated that they were trying to allow me to try it out.
We ended up winning the game comfortably.
I had a great time and if I'm ever available for further training or games then I'd be really up for it. I've got a pretty busy frisbee calendar, but I'd like to squeeze some Football in.
And tonight: It's the Superbowl!!! An old skunks teammate who spent a year in Southampton as part of his Masters, from Canada is coming over to watch it with some other skunks friends and I've got Monday morning off work so it should be a great night to finish off this great fun weekend of sports!
Friday, 1 February 2013
This week
Shoulder recovery is going well. Been cycling 3 miles every day for a bit of cardio.
Got presented with two differing track routines this week. The Herd track routine aims for players to peak over the mixed season and the Kapow track routine aims for players to peak over the open season. Since I'm prioritising Open this year I did the Kapow routine this week (but added a bit on the end from the Herd routine):
Track:
(20m sprint full speed > 1 minute rest > 40m sprint full speed > 1 minute rest > 60m sprint full speed)* 3 with 3 minutes rest
That's week 1 of the Kapow routine. Upon first looking it seemed quite easy, but it's about looking at training at top speed, which I can understand. In previous routines I felt like I was slowing down towards the end, but in this routine it felt like I was maintaining my top speed throughout the workout, and I definitely felt it by the end.
Finished it off with a 100m sprint which is the Herd track workout's end exercise. I didn't have a very precise timepiece, but I did it in around 12-13 seconds which isn't too bad.
Thursday I went to yoga. Was tough and I definitely felt some exercises were straining my shoulder, but I was able to do all of it without any pain. Was a good session and involved quite a lot of crossed leg stretches working hamstrings, which felt good as I've had a little bit of stiffness in them recently.
Making the decision not to hit the gym today (Friday) as I have a full weekend, and I'm planning on going back to my full weekly routine next week if this weekend goes without a setback with my shoulder.
Weekend:
Sat (AM): Kapow
Sat (PM): Herd
Sun : Flag football
Sun (night): SUPERBOWL!!! Gonna be an awesome game and have Monday morning booked off work to watch it.
Also, on a side note, I will be picking up my dad's old bike from my parents this weekend so I will be cycling at the weekends as well!
Got presented with two differing track routines this week. The Herd track routine aims for players to peak over the mixed season and the Kapow track routine aims for players to peak over the open season. Since I'm prioritising Open this year I did the Kapow routine this week (but added a bit on the end from the Herd routine):
Track:
(20m sprint full speed > 1 minute rest > 40m sprint full speed > 1 minute rest > 60m sprint full speed)* 3 with 3 minutes rest
That's week 1 of the Kapow routine. Upon first looking it seemed quite easy, but it's about looking at training at top speed, which I can understand. In previous routines I felt like I was slowing down towards the end, but in this routine it felt like I was maintaining my top speed throughout the workout, and I definitely felt it by the end.
Finished it off with a 100m sprint which is the Herd track workout's end exercise. I didn't have a very precise timepiece, but I did it in around 12-13 seconds which isn't too bad.
Thursday I went to yoga. Was tough and I definitely felt some exercises were straining my shoulder, but I was able to do all of it without any pain. Was a good session and involved quite a lot of crossed leg stretches working hamstrings, which felt good as I've had a little bit of stiffness in them recently.
Making the decision not to hit the gym today (Friday) as I have a full weekend, and I'm planning on going back to my full weekly routine next week if this weekend goes without a setback with my shoulder.
Weekend:
Sat (AM): Kapow
Sat (PM): Herd
Sun : Flag football
Sun (night): SUPERBOWL!!! Gonna be an awesome game and have Monday morning booked off work to watch it.
Also, on a side note, I will be picking up my dad's old bike from my parents this weekend so I will be cycling at the weekends as well!
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