Adarq.org

why didn't you lay out? what's holding you back?

I might have exaggerated when I said lots of opportunities, but there definitely were at least 5.

Maybe I'm not confident enough and don't commit hard enough. I don't actually remember thinking "I have to get a layout D" during the game very much if at all.

One problem might have something to do with my running technique and trying to take too long strides,good for track, terrible for frisbee. This running technique might also affect my change of direction speed.. Another problem is my overconfidence in my not all that impressive speed. On almost all the layout opportunities, I tried to run through D them, usually getting a hand on the disc right as it was caught.

pretty good sky from the last tourney, SVJ. Not really close to my max, it's very hard and usually not practical to get optimal windup depth in-game

3/7
banded hip drives (standing)
stretching ~20 minutes

3/8
Throws: 200
pre-practice pull throughs for glute activation
practice
-rating: 3/10
-PRE: 4/10
-comments: shin splints... Also I dunno my mental state isn't too good, just feel like I'm not giving it my A game

3/9
practice: really tired, went home to sleep
40m sprints x8 shin splints real bad. bad decision. only broke 5 seconds once, got my work cut out for me

3/10
BW:177 (leaning out cause of poor commuter meal planning.. lol)
Throws: 400 no wind, all releases have top tier accuracy
Machine hip Flexor drives starting at 90degrees: 60 3x10 each leg
SL 45deg hip extensions: 50 3x8 each leg (left leg hip hinge is especially bad, feeling it in the back)
Left leg hammer strength split squat: 135x8, 2x155x8
Right leg hammer strength split squat: 135x8, 155x8, 1x175x8
practice: showed up but only threw cause I think my shin splints are developing into stress fractures

Made it to Spring Break!!! my main goal is to recover my shins. Besides RICE, anyone have advice? also throwing, posture, hamstring GPP, get my nutrition back to decent

Quote

We have been extremely successful with managing shin splints once I implemented heel walks for 40yds x 3 sets done 3 x a week. 

Couple that with ice/stretching the tib anterior/soleus/gastroc, and you will see good results.  Usually doesnt take long to notice improvement, and once youve healed keep the heel walks in as a workout finisher periodically to maintain lower leg health. 

 It really is that simple, dorsi flex your feet as high as you can, walk for 40 yds, rest, repeat. Alternating with toe walks is good for calf and achilles tendons as well, but even without them the heel walks are effective on their own.

old post by LanceSTS

Damn. I remember reading and applying this, I probably even have it written down in one of my numerous collections of notes. That can't have been much more than a year ago. Really gotta be more organized...

Thanks man!

3/11
Superset x4
-Heel walks x60secs
-Standing band hip thrusts x15
-SL band hip thrusts x5(right), x5 (left)

Superset x3
-Band Hip flexor drives starting at 90degrees + 3 sec holds at the top: x10 (right), 10 (left)
-RDL 135 x10 (hamstring strain hasn't gone away completely)

3/12
Throws: ~400
running: 10mins
Went to VA to watch our schools B team play for the entire day. I was pretty close to getting cut from A team because I was injured the entire tryout, so I figured I had shit to learn from watching B team. I was right.

3/13
Superset x4
-Heel walks x60secs
-Band Hip flexor drives starting at 90degrees + 3 sec holds at the top: x12 (right), 12(left)
-Standing band hip thrusts x15
-SL band hip thrusts x5(right), x5 (left)

PNF stretching ~20 mins: Hams, Hip Flexors, Adductors

Goal Progress: 0=no progression, 10= optimal progression
Shin Recovery: 4/10 (icing, daily heel walks, stretching)
Throwing: 2/10 (300 a day)
Hamstring GPP: 0/10 (need to recover first)
Hip Hinge patterning: 7/10
Nutrition: 4/10 (closely monitor sugar, remember to supplement)
Posture: 3/10 (always maintain perfect posture)
Flexibility: 2/10 (daily PNF stretching)

3/16
Throws: 300
-Throws with teammates x1.5 hours

Superset x4:
-Heelwalks 60secs
-Standing band hip drives x15
-SL standing band hip drives x10(R), x10(L)

Superset x4:
-Banded knee drives starting at 90 degrees+ 3 sec hold at top x12 (L), x12 (R)

Icing ~20 mins
Rolling ~20 mins

3/17
Throws: 300
-Pickup with highschool kids x60 mins
-Throws alone x45 mins

-Heelwalks x60secs x4

Superset x5:
-RDL: 135 x10 (rehab)
-Standing band hip drives x15
-SL standing band hip drives x10(R), x10(L)
-Banded knee drives starting at 90 degrees+ 3 sec hold at top x12 (L), x12 (R)

Icing ~20 mins
Rolling: forgot

3/18
Throws: 300
Frisbee golf: 2 hours. Tied for first! Out of like 10 people. Most drives looking top notch. I really got railed by the wind on some holes.. but made a 40 yard putt.. Into the garbage can I was supposed to hit! Whoo, that's a first.
Tossing: 30 mins. Threw a 90+ yard backhand with the wind. Might have even been 100. Definitely a first.
Pickup: 30 mins

Icing ~20mins
Rolling ~20mins
Stretching ~20mins

2 day home tournament this weekend!

Goal Progress: 0=no progression, 10= optimal progression
Shin Recovery: 5/10
Throwing: 10/10
Hamstring GPP: 1/10
Hip Hinge patterning: 9/10
Nutrition: 4/10
Posture: 6/10
Flexibility: 4/10

3/18 (cont)

+1 hour stretching

3/19

Day 1 of tourney: 4 games
Highlights:
-Got close to max height on a DLRVJ. Caught the disc one-handed in the endzone, but the guy I skied called a salty foul
-Got a layout/SLRVJ hybrid D on a deep shot.
-Went for a chest-high layout D on a dump pass. I was a couple inches away but the guy I was covering dropped it.
-Like 4-5 scores. Good considering I only played D-line. 1 drop, 1 throwaway.
-Didn't get beat deep, didn't get scored on, possibly let a few in-cuts through. Pretty top-notch cutter covering.

3/20

Day 2 of tourney: 3 games
Highlights:
-Got my first straight-up layout D with this team on an in-cut. It was solid.
-My throws were the worst I have ever seen. Dunno if it was wind or just how much I was in my head, but they were very bad.
-Made a unreasonable amount of mistakes that were costly for my team. Mostly playing zone defense.

Literally the best (day 1) and worst (day 2) I have ever played at any tournament

3/18 (cont)

+1 hour stretching

3/19

Day 1 of tourney: 4 games
Highlights:
-Got close to max height on a DLRVJ. Caught the disc one-handed in the endzone, but the guy I skied called a salty foul
-Got a layout/SLRVJ hybrid D on a deep shot.
-Went for a chest-high layout D on a dump pass. I was a couple inches away but the guy I was covering dropped it.
-Like 4-5 scores. Good considering I only played D-line. 1 drop, 1 throwaway.
-Didn't get beat deep, didn't get scored on, possibly let a few in-cuts through. Pretty top-notch cutter covering.

3/20

Day 2 of tourney: 3 games
Highlights:
-Got my first straight-up layout D with this team on an in-cut. It was solid.
-My throws were the worst I have ever seen. Dunno if it was wind or just how much I was in my head, but they were very bad.
-Made a unreasonable amount of mistakes that were costly for my team. Mostly playing zone defense.

Literally the best (day 1) and worst (day 2) I have ever played at any tournament

Not good. We lost all our games except the last one. Our very first game was against the second seed (out of 10), it was pretty close.
I tend to focus more on MY performance rather than worrying about how the team does because MY performance is something I have direct control over. I really need improve on communicating with my team. Because I am extremely introverted that is a pretty large barrier for me..

Quote from: Final Phenom on March 21, 2016, 02:09:13 am

I really need improve on communicating with my team. Because I am extremely introverted that is a pretty large barrier for me..

I'm quite introverted and often end up being a leader type on sports squads when needed. You can overcome this with more experience and the comfort level that comes with it.

Definitely. Transferring schools for my sophomore year and being one of two new rookies on the A team has definitely been difficult, I'm just happy that my team trusts me enough to let me start on D line. Thanks for the encouraging words.