Ozone

Good change of direction workout

2009-07-16T11:28:00.001-07:00

Last night, Anna and Sophie and I did a great workout that Anna put together, working on take off and change of direction. I especially liked the "resistance running" where you were being held back by a teammate (can use a towel or a giant rubber band-like thing) while you worked on driving your knees up and powering forward.

dynamic warm up

5x30 yard explosion sprint (jog 5, sprint 25, stop on the end line) - jog back to beginning and repeat

3x"w" run (focusing on getting low, stutter stepping, and powerful change of direction)

3x20 seconds quick feet/cone touches with 20 second rest

quick feet + 10 yard sprint - 2x fwd, R side, L side, facing backwards (get back in line as soon as you were done)

3x of the following:
-sprint 20 yards, 10 yard ladder quick feet forwards (alternate which foot you started with with each rep), side shuffle 15 feet, side shuffle back 15 feet, 10 yard ladder quick feet backwards, 20 yard backward sprint

resistance running
3x15 yards with breakaway

2 sets of:
10 pushups/planks10x each side
dead bug
side plank 30 seconds each side

Julia

2009-07-01T11:23:00.000-07:00

wk of june 22:
tues: modified chest and back
weds: sprints, plyos, abs at grady
thurs: modified legs and back

wk of june 29:
tues: a really really short pushup, pullup, ab workout
weds: track
thurs: ? something w/ arms/shoulders/abs
fri: plyos
sat: I think I'll celebrate our independence by biking everywhere I go on the 4th.

angela.

Sprinting form workout

2009-06-18T14:28:00.000-07:00

Here is the sprinting form workout that Anna and Shimmy and I did last night. I had done something like this with Erin before, and I think it's good b/c I'm sure most of us know very little about good sprinting form.

This is a sprint form workout that I like to do a few times before the club season starts each year. You look really funny while doing it but if you run through it a few times you'll really open up your stride and gain a step or two over the opposition.
----
These will be in the form of 10 sets of 2x40m. Remember these should be fast but short of sprinting. Take a lot of rest in between. 30-40 seconds.

1. Focus on your belly button. Always focus on your belly button when you're running! This keeps you leaning forward with your weight on your toes.

2. Arm form. As before, each arm is pulling a rope and your elbows are moving straight forwards and backwards.

3. Drive your knees. Over exaggerate! Pretend your running the 40's and kneeing a 7 foot dude in the groin with each step, if you don't take him down he's gonna beat the shit out of you, so you better get a lot of power behind your knee!

4. Kick out. When your knee gets to it's highest point kick your toe all the way out. Try to reach as far forward with it as you can. (Don't forget: Belly button, arms, knees!)

5. Drive down. When your toe gets all the way out drive the ball of your foot towards the ground as fast as you can. This is what's gonna get you the extra distance in your stride. If it takes your legs a long time to get down you'll lose all the drive and just waste all that energy.
These next few are to keep you from losing your forward momentum. Any bouncing up and down or tetanus you experience while you're running is causing you to work way harder than you need to!

6. Keep your eyes on the prize! By now you're probably bouncing a lot. Pick a point on the other end of the track at eye level. When you run this set keep your eyes fixed on that point and try not to let your head bounce at all. Keep doing all that other ridiculous looking stuff.

7. Limp wrists. This goes for the rest of your body too. If you're not using it to propel you forward and its tensed you are wasting energy! Before you run this one wiggle your jaw and shake your wrists. You're probably pretty tense by now. Relax! (belly button, arms, knees, kick out, drive down, level head!)

8. Breathe! After all this you're probably breathing sporadically down the track. Let's focus on that now. Your body will take in enough oxygen on its own so don't worry about that, focus on breathing out regularly. For the next set breathe out on every third foot fall. Left, right, out, right, left, out, left, right, out. Keep doing all that other stuff too.

9. Put it all together at 90%! Belly button, arms, drive with the knees, kick out with the toe, drive down quickly with the ball of your foot, eyes on the prize, limp wrists, and Breathe!

10. The last set kick it up a notch think about your form but this is to tie it together at full speed (95-100%). You should feel your stride open up even after this one run through.

We finished with some abs and the air alert workout for the week.

Julia

2009-06-17T14:59:00.000-07:00

so, last wk (wk of 6/8):

mon: i only did 100 burpees (of the 400 i had accumulated up to this, officially the last day)
tues: modified p90x chest and back - lots of burpees w/ diff hand positions, pullups and modified pullups w/ diff hand positions

and then more burpees
weds at grady:
2x big steps
2x little steps
2x one leg hops little steps
5x double leg hop w/ turn, 1 rep = hop up w/ 90degree turn, hop down 90deg, back up, back down
2x lunges up top part
10 burpees
20x run stance squat w/ switch (face same way but jump and switch which leg is forward)
20x lunge split jumps
10 burpees
20x run stance squat switch 180s (switch the direction you face; 10 each turning left/right)
2x 20 lateral ski jumps
10 burpees
2x 45 degree bounds w/ absorption, 10 forward, 10 back
compass jumps (twice around the compass for each leg)
10 burpees
5x squatting leapfrog (2 hops forward, 2 back)
5x lateral triple hops up steps (start facing up the steps, hop up turn to face right, take two lateral hops up steps to the left), both directions
stretch
(it was sort of a random workout - just did whatever i thought of next. i might've listed them in a diff order than i actually did them, and it's likely i left some stuff off. but that was basically it. jumping.)

and then more burpees when i got home

thurs: the last 75 burpees of the challenge. yes, i finished 3 days late.

this wk (wk of 6/15).

i am sick. but... today was overjoyed to have a ton more energy than yesterday.

weds: warmup, getups and starts

the 10 sets of 2x40m w/ form focus thing amanda got from asa. man did i look and feel funny.

abs (20 each except where specified: in & outs, bicycle, hip rock & raise, wide leg situps, oblique v-ups (10 each side), fifer scissors, mason twist, crunchy frog)
thurs: prob plyos

fri: something upper body, abs

but it depends on whether I feel shitty

angela.

El Diablo Workout

2009-06-04T11:08:00.001-07:00

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

Statesboro Tourney

2009-06-01T06:45:00.000-07:00

Thanks again to everybody for coming out this past weekend and congrats to all the folks who are coming to Statesboro. Hopefully everybody is feeling good today - take care of those bodies! Drink lots of water and eat well and get ready for this weekend - should be a great time.
Some more specific information about the weekend.

Teams:

Ozone X - Cram it Up the Cram Hole
Ozone Y - Ram it Up the Ram Hole
Touche
Layuma
Alloy

Dinner: Christopher's, a local restaurant owned by an ultimate player, is catering a dinner at the fields Saturday night. We are still working out the menu, but please plan on joining us at the pavilion after the games complete on Saturday. We will have a men's and women's long pull contest during dinner.

Schedule: Games will begin at 10:00 on Saturday and last until roughly 6:00. Fields will be open until 4:00pm on Sunday for practices and/or additional scrimmages. Time of Ozone tryouts on Sunday will be determined this week but will occur on the Statesboro fields.

Format: We will have a round robin among the 5 teams on Saturday.

Tryouts

2009-05-19T17:06:00.000-07:00

Open tryouts -

Saturday, May 30 3 pm - 6 pm
Sunday, May 31 10 am - 1 pm

Open tryouts will be held at North Atlanta High School.

After that, we will be inviting players to play in a tryout tournament in Statesboro, Georgia (a 3 hour drive) the next weekend - June 6/7. More details to come about the tryout tournament since we are still working out the details, but we will let people know early in the week so they can make the arrangements to head down to Statesboro.

If you have any questions, email ozone.captain@gmail.com.

workout discussion

2009-05-07T13:54:00.001-07:00

Hey, it's angela. Just wanted to start another workout discussion thread. I like all the suggestions - i like when someone tells me what I should be doing, so keep em coming. But I definitely think about what I could be adjusting workout-wise to improve my chances out there on the field. maybe this can help direct our team's workout/fitness goals I guess. Just want to hear people's thoughts mostly...

Ok, i'll start.

I've always thought that 600s and 800s are way overkill, and sometimes I just thought that was because I was lazy. Anything up to 400s are I think useful, and I agree that speed endurance is totally something we need. But like the huddle article suggests (well from what I skimmed of it, ooh what nice histograms you have), a lot of what ultimate is about is strength and power. Change of direction. Quickness in your first step. How fast you can accelerate to your top speed. How to best work on all those things exactly... hmm. Things I've been thinking about... doing a lot more dynamic multi-muscle group strength stuff (introducing some new exercises for my muscles to get used to - some crossfit stuff some p90x stuff), doing a lot of starts and suicide type stuff at the track, making my core and back stronger than they've ever been, focusing on keeping a low center of gravity all the time at practice... i dunno... thoughts?

this wk for me:
monday - stadiums, jumping, abs
weds - at the track: 200, 150, 100 x2... it started raining kinda harder, but not sure I would've done more anyway b/c i was feeling tired (aka wussy)
thurs - gonna try to get through p90x's ab ripper x...
fri - i dunno yet...

oh yeah, and it is day 68 for burpees... i only have 7 leftover from yesterday.

Additional Stadium Workout

2009-05-06T07:00:00.000-07:00

We are meeting at Grady Highschool at 7:00 pm every Wednesday to workout together. Come on out!

Deb is adding one more stadium-type workout (this appears to be a fairly difficult one so I would not do this your first time out). Another note - when I travel and am staying in a hotel with a crummy gym, I often do stairs as my workout, and this looks like one that would be a great no-gym option. Just bring something that has a timer on it - you're not going to be able to count this in your head.

7 sec sprint up stairs, 33 sec rest x 7
10 sec sprint up stairs, 50 sec rest x 5
15 sec sprint up stairs, 75 sec rest x 3

few minutes set break, then repeat

Pre-Season Workouts

2009-05-02T09:49:00.000-07:00

Alright gals - time to get up and get moving! Let's remember that the most important thing is to just get out there and do SOMETHING. Even a quick interval workout followed by some lifting for 20-30 minutes is better than nothing.

Running: Interval training: http://rivaltraining.blogspot.com/2005/12/cardio-interval-training-basics.html. You've got to remember that you should be working as hard as you possibly can over the period of the interval.

First Week Out: 4x90 seconds as hard as you can/90 seconds walking or rest
2: 5x60 seconds as hard as you can/50 seconds walking or rest
3: 6x45 seconds as hard as you can/30 seconds walking or rest
4: 7x30 seconds as hard as you can/20 seconds walking or rest
5: 8x20 seconds as hard as you can/10 seconds walking or rest
6: 10x20 seconds as hard as you can/10 seconds walking or rest

Should start in late June (or earlier if you're feeling good): If you haven't been training, your first 2 weeks should be easy day/medium day/easy day. Then after that, do easy/hard/easy or medium/hard/medium weeks. Sample Workouts:

Easy day

8 100m or
6 200m or
4 400m or
pyramid 100m, 200m, 300m, 400m, 300m, 200m, 100m

Medium day

10 100m or
8 200m or
6 400m or
pyramid 100m, 200m, 400m, 600m, 400m, 200m, 100m

Hard day

12 100m or
10 200m or
8 400m or
the medium day pyramid twice.

The workout itself should be preceded by at least 800m (2 laps) warmup, thorough stretching, and plyos. After the workout, at least 800m cool down and stretching.

Stadiums:
Most everybody seems to suggest stadiums as a good thing to be doing in May/June. I found lots of different workouts, but here are some pretty good ones from Godiva:

First Day Out (12 total stadiums): 2 big, 1 small, jog to the other side x4

Medium Day (16 total stadiums):

3 big, 1 small, jog to the other side
2 big, 1 small, jog to the other side
2 big, 2 small, jog to the other side
1 big, 1 small, jog to the other side
1 big (sprint), 1 small, jog to the other side
1 big (sprint), 1 small, jog to the other side
1 big, jog

Big Day (20 total stadiums):

3 big, 1 small, jog to the other side
4 big (alternate sprint and jog), 1 small, jog to the other side
2 big (jog then sprint), 2 small, jog to the other side
2 big (jog then sprint), 2 small, jog to the other side
2 big, 1 small, jog to the other side

Lifting:
You should be doing high reps and multiple sets: 5 sets of 20 reps with 30 seconds of rest in between each set. It is important to only take 30 seconds of rest to maintain a high heart rate.
Here are some other suggestions from our backlog:

Toe touches - standing straight up with feet shoulder width apart touch each toe with the opposite hand and make sure to keep the legs straight.

Side lunges - with feet spread more than shoulder width apart and toes straight begin to lunge side to side. Has the same movement of the groin stretch

Hip extensions - lie flat on your back on a mat with both feet together and raise your hips and squeeze your glutes together at the top.

Step ups - use an elevated box or stationary bench

Squat with stability ball - put the ball up against the wall and lean back against it. Have the ball in the low portion of the back during the exercise.

Incline press - using the proper dumbbells lower the weight down to 90 degrees and press back up.

Bent over one leg rows - use a barbell or dumbbells bend over at the hip keeping the back straight and bring the weight up to the navel and back to the starting position. Do 10 reps on each leg and switch.

Triceps extension - using a cable crossover hand piece have the hand in a supinated position and the arm at a 90 degree angle and extend straight down and back to the starting position.

Cable curls on balance disc - position yourself on a balance disc with feet together and use a barbell attachment for the curls. Start with arms straight and begin to curl up to the chest.

Bicycles - lie flat on your back on a mat legs bent in the air. Begin by bringing one leg in and touch the knee with the opposite elbow and then switch.

Side oblique extensions - standing straight up with a dumbbell in each hand begin the exercise by leaning down going to the kneecap. Make sure to alternate sides after each repetition.

Ultimate is a Sport - the NYTimes said so!

2009-04-30T07:17:00.000-07:00

Well, at least it's true that it only became valid when the women's division became viable :) http://www.nytimes.com/2009/04/30/fashion/30fitness.html

Atlanta Women's Combine!

2009-04-28T10:28:00.001-07:00

Please come and play THIS SUNDAY at North Atlanta High School at 3pm. The combine is co-hosted by Alloy and Ozone and we'd love to see you there. Facebook event is here.

Schedule is Up

2009-04-27T14:23:00.001-07:00

Our new schedule for pre-series tourneys, etc., is up and going so check it out. We are headed to: Statesboro, Boston Invite, Winston Cup Challenge, and Labor Day in Santa Cruz. Also - come to our combine! Details are on our group page on Facebook.

Welcome!

2009-04-20T11:51:00.001-07:00

Happy 2009 Club Season everybody! It's good to be back, and we are all SUPER-excited to get started representing the south. Welcome to our new blog as well: times have changed, and well, we have too. If you still wanted to read up on old history, I'll include a bit below just to help you get started:

Ozone formed in 1984 and the first tourney they won was Fools Fest in Fredrickburg, Virginia in 1987. Since then, Ozone has been to every club Worlds at least since Toronto in 1991. Furthermore, Ozone has never finished lower than quarters (or equivalent) at Nationals since 1993.

Old History

2009-04-20T11:40:00.001-07:00

1993 UPA Club Championship	Semi-finals v. Nemisis
1994 UPA Club Championship	Finals v. Felix
1995 WFDF World Club Championships	Finals v. Verge
1995 UPA Club Championship	Semi-finals v. Verge
1996 UPA Club Championship	Finals v. Godiva
1997 WFDF World Club Championships	Quarters v. Godiva
1997 UPA Club Championship	Quarters v. Schwa
1998 UPA Club Championship	Semi-finals v. Verge
1999 WFDF World Club Championships	10th place
1999 UPA Club Championship	Quarters v. Fury
2000 UPA Club Championship	Quarters v. Godiva
2001 UPA Club Championship	Semi-Finals v. Godiva
2002 WFDF World Club Championships	Finals v. Riot
2002 UPA Club Championship	Semi-finals v. Godiva
2003 UPA Club Championship	Quarters v. Prime
2004 UPA Club Championship	Quarters v. Godiva
2005 UPA Club Championship	Semi-finals v. Riot
2006 WFDF World Club Championships	Semi-finals v. MUD
2006 UPA Club Championship	Quarters v. Godiva
2007 UPA Club Championship	Quarters v. Fury
2008 UPA Club Championship	Semi-finals v. Riot