So I'm looking for some help constructing some running workouts, some working on sprinting and others for endurance. For the summer it will probably be a 3-6 time per week thing. But for 3 weeks before school I'm doing triple days, 2 running workouts 1 weights.
Anyways, they are aimed at improving running skills for frisbee. For those who haven't played, you are doing basically the same thing as wide receivers do in football, but you need more endurance because plays dont stop after one throw, so you'll be running/sprinting most of the game.
I'm pretty good on the weights portion but its running that I need to work on. I was thinking for endurance a split between stadiums(running up and down the bleachers), laps on a track and running long distances on grass(since thats what I'll be playing on) with some ab and plyos mixed in as breaks between laps.
for sprinting I'm going to be doing it mainly on grass with cone drills but I really don't know much beyond that.
Also any agility and foot speed drills on grass would be good too. All of these workouts should be very difficult, to the point where you feel like you are going to throw up after them, and sometimes do.
Thanks in advance
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06-03-2010, 11:19 PM #1
Ultimate Frisbee/ Running workouts
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06-03-2010, 11:36 PM #2
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06-03-2010, 11:38 PM #3
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06-04-2010, 12:29 AM #4
Like most team sports UF is primarily alactic-aerobic (intermittent high/low intensity), so I would recommend extensive tempo runs for improving your aerobic 'recovery' ability (endurance), as I mentioned in this post.
For sprint training (improving speed) - short sprints (5-40yd) with full recovery between repetitions - improving your speed will also have some carry-over to endurance as I mentioned in the above link due to increasing 'speed reserve'.
For plyos check out this article.strengthreview.net
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06-04-2010, 12:37 AM #5
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06-04-2010, 12:52 AM #6
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06-04-2010, 11:21 AM #7
From the UF players I know the workout would be something like this...
Sunday
Pack Bowl
3 hits
Repeat x 50
Monday
Pack Bowl
3 hits
Repeat x 50
Tuesday
Pack Bowl
3 hits
Repeat x 50
Wednesday
Pack Bowl
3 hits
Repeat x 50
Thursday
Pack Bowl
3 hits
Repeat x 50
Friday
Pack Bowl
3 hits
Repeat x 50
Saturday
Pack Bowl
3 hits
Repeat x 50
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06-04-2010, 01:10 PM #8
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06-04-2010, 02:17 PM #9
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06-04-2010, 02:59 PM #10
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