DAY 1
Day 1 is a 1) ladder workout followed by 2) agility drills, and 3) acceleration done with a pod or before practice.
These drills require a disc and are ideally done with teammates or a partner.
There is NO Day 2 workout this week to allow for extra rest and taper for competition.
IMPORTANT: When doing workouts together, always do agility ladder first, followed by agility drills, then speed exercises, then conditioning to preserve fast-twitch muscle tissue.
Agility Ladder Drills
Instructions
Do a full warm-up with a dynamic portion and simple ladder exercises.
Complete each exercise once all the way through the ladder and jog back to starting position; switch starting legs each rep (e.g. start with right foot, turn right, then turn left when starting with left foot).
Always start slowly to learn proper technique, then increase speed as skill increases..
Use quick, purposeful steps, putting force into the ground and minimizing ground contact time. Keep the chest over or slightly ahead of the feet at all times.
For a challenge try looking up instead of at your feet, or go backwards instead of forwards.
Complete x 4 reps of each exercise, alternating starting legs each rep; rest x 10-30’’ between reps, or complete drills in groups of 3 or 4.
For drills ‘with Disc’, set up a cone at ~10 yards and ~20 yards beyond the end of the ladder. Have a partner ready at the 20-yard cone to throw to the person as the reach the end of the ladder, aiming to catch right at the 10-yard cone.
Accelerators through Agility Ladder
Start facing the ladder in front of you (ladder not shown).
Step with right foot outside the ladder on the right side, then the left foot on the left side of the ladder (outside) a few rungs away (~1 stride).
Then place the right foot in the next rung ~1 stride away, then step with the left foot in the next rung another ~1 stride away.
After the 4th ground contact, accelerate to a full sprint through to the end of the ladder, with foot touches in rungs ~1 stride away.
Once technique is mastered, catch a disc from a partner as you reach the end of the ladder (straight in front of you).
Ladder with Skill #1*: Catch frisbee on one side of the body while running through ladder
·Run as quickly as possible through the ladder (touch both feet in each rung).
Have a partner run next to you on one side as you progress through the ladder throwing the disc to with short, quick passes (catch as many as possible as you run through the ladder).
Alternate the side you receive the disc each rep.
*NOTE: You are running straight with hips forward but turning chest toward partner to catch the disc; your partner can be facing you and side shuffling to get the most reps and catches.
Ladder with Skill #2: Bear crawl & Catch (Hands* in the ladder)
Place a cone or disc 10 yards beyond the end of the ladder.
Have a partner stand 20 yards behind the ladder ready to throw to the player at the 10 yard mark.
Do a bear crawl through the ladder, placing one hand in each rung (run with the feet behind you outside of the ladder in push-up position). *Hands not shown in picture.
When the hands reach the end of the ladder, explode to the feet as quickly as possible and run ~10 yards to catch a frisbee coming straight toward you.
Agility Drills
Instructions
Complete workouts after a general & dynamic warm-up.
Set up cones for each drill.
Complete sets and reps as indicated, staying low during transitions.
For 'with Disc', have a partner stand about ~15 yards back from the end of the drill, and toss the disc to your partner at the end of the drill as instructed.
Rest x ~3-5’ (minutes) between sets.
*Place 5 cones in a square with 10 yards between cones, and 1 cone in the middle).
· x 2 reps each direction
· Work x 10'': Rest x 40'’
Extra 40'' rest after 2
Drill #1: 5-cone Snake Drill with Disc
Set up 4 cones in a square with 10 yards between each cone, labeled cones 1-4 starting on the bottom right, and a 5th cone in the middle of the square
Start in a ready position between cones #1 and #2 on the right side of the square
Sprint forward around cone #1, then sprint diagonally to cone #5 in the middle, then to cone #3 (top left)
Sprint around cone #3 to cone #4 (bottom left), then sprint around cone #4 to cone #5 in the middle
Sprint around cone #5 back to cone #1, then sprint around cone #2 to end halfway between cones 1 and 2
For ‘with Disc’, have a partner stand ~15 yards passed the last cone of the drill. Catch the disc as you approach the LAST cone of the drill.
*Set up cones at 0, 5, 10, 15 and 20 yards along a straight line.
x 2 reps each side
Work x 10’’; Rest x 40’’
Extra 40’’ rest after 3
Drill #2: 100-yard shuttle with Disc
Start at the first cone, sprint x 5 yards and back (10 yards)
Sprint x 10 yards and back (20 yards)
Sprint x 15 yards and back (30 yards)
Sprint x 20 yards and back (40 yards)
=100 yards
*For ‘with Disc’, receive the disc each time you turn back toward the starting line.
*Make sharp cuts with the feet shoulder width apart, hips turned perpendicular to the line, and a slight shin angle
*Plant off the outside foot AT the line, and drive the knee up to put more force into the ground and accelerate out of each cut.
*Decelerate as hard as you accelerated to change directions. Keep the chest over the feet during turns, and turn 180 degrees in 1 step.
Acceleration
Instructions
For Starts:
o Perform these drills over a 10-20 yard distance, jog back
o Rest as indicated, then repeat drill
o Do drills in order, sets and reps as indicated (1 set = x 3 reps of each type of start)
o Rest ~2-3 minutes between sets
Set #1: Falling Starts
o Complete a falling start, accelerate x 5-10 steps, 3-step stop at 20 yards, jog back
o x 6 total starts
o Rest x 10-30’’ between reps
o Extra 60’’ rest after 3
Set #2: Moye Starts
o Moye Start, 4-point, accelerate x 5-10 steps, 3-step stop at 20 yards, jog back
o x 4 reps total
o Rest ~10-30’’ between reps
o Moye Start, 3-point
o x 4 reps total
o Rest x ~10-30’’ between reps
o = 1 Set
o Rest x 2-3’ between sets
x 1 sets total (8 total starts)
EXERCISE DESCRIPTIONS
Falling Starts
Stand with feet together and fall forward until your balance is lost.
At this point, accelerate at full speed to catch yourself
Run to distance indicated
Moye Start
Hold a ‘pike’ position at the hips (hips above the head), with the knees slightly bent, with both hands under the shoulders on the knuckles
Begin a sprint for 20-30 yards in a crouched position
Begin to lean forward and ‘explode’ when the shoulders go beyond the hands
Run for 20-30 yards
For a 4-point start, use both hands
For a 3-point start, use the opposite hand of the forward leg for balance
