El Diablo Workout

Last night, Katherine, Amanda, Anna, Brooke, Erin and I met at Grady and did this workout that Anna got from El Diablo. It was good, but not too much - we all agreed it was a good thing to do with a group.

Part 0 - Warm up laps plus active stretching.

Part 1 - Ping Pong (or, as the Chinese say, Ping Pong). Setup 3 cones/markers in a shallow wide V shape. Cones should be about 5 yards apart and make an angle of 135~150 degrees. A thrower stands about 10~12 yards "above" the V, while the runner bounces back and forth from outer cone to outer cone going outside the middle cone. The thrower should put easy passes leading the runner to or just past the outer cones; the runner catches each pass, steps out wide, and throws back to the thrower (flick from one side, backhand from the other), before cutting back to the other cone. We're not going super fast here, but be sure to plant hard and make a decisive direction change around that middle cone. Throw the runner should throw 8 flicks and 8 backhands before changing places with the thrower. Each person should run it 3 times.

Part 2 - Receiver Suicides (or, as the Japanese say, Receiver Seppuku). Cones at 0, 10, 20, 30, 40 yards. Again one thrower and one runner. The thrower stands ~7 yards behind the 0 cone. The runner cuts out to the 10 cone, and as they're cutting back, the thrower hits them in the chest with the disc. Runner catches the disc, keeps running to the 0 cone, throws a nice buttery dump, and cuts out to the 20 cone. Each time as they're turning around at the 10, 20, 30, and 40 cones they should be looking up to find a flat disc in flight, and each time they should run through the catch and bring it all the way to the 0 cone before dumping. The thrower should have some extra discs handy in case anything goes too wayward. Each person runs this 3 times.

Part 3 - Or as the Spanish say, Parte Todd. Four cones in an italic *N*shape, each line segment being ~15 yards, 45~60 degrees between line segments. Pair up with a buddy, and run the N full speed, hard cuts at the corners, staggered just enough to not run into your buddy. After you run, you and your partner each throw 10 outside-in flicks (20 throws per pair). As soon as you're done, run the N, throw 10 outside-in backhands, run the N, 10 inside-out flicks, run the N 10 inside out backhands. The catch - if either you or your partner drops or turfs any of the throws in a set, you stop throwing, run the N, then start that set over again. Hence, you may have to run the N anywhere from 4 to infinity times.

Part 4 - Cover the pull, get the D. Five cones in a straight line 5 yards apart at one end of the field (perpendicular to the length of the field, as if they were along the goal line), we'll call the 5 cones 1,2,3,4,5. Start 70 yards away, full sprint to the middle cone (3), then cut to (4) to (2) to (5) to (1) to (3). Repeat once more mirroring the direction of your cuts (3 to 2 to 4 to 1 to 5 to 3).]

Part 5 - 2x10 burpees, 3x5 standing broad jumps

Part 6 - Cool down, stretch, work on any throws you need for this weekend.

Julia