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Fitness Town Sponsors Furious George

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Furious Welcomes Its New Partners by Getting Very Tired

 

We asked ourselves how we could best welcome Fitness Town into our fold of sponsors.  Ultimately, we decided on a no-nonsense, nose-to-the-grindstone display of how we like to use their equipment.  So three of us went out to the fields and we filmed an instructional video based on our workout that evening.  We are imperfect athletes, but we work damn hard.  We hope this inspires you to go out and to work hard as well.

Brought to you by the numbers
7 – Bobo Eyrich (in spite of a shattered collarbone)
17 – Max Hunter
27 – Alex Davis

Thanks for this video goes to
Fitness Town – all equipment featured comes from Fitness Town
The Athlete Factory – for continued technical feedback and workout design
Jointworks Chiropractic – for their continued work on Bobo Eyrich, the most perennially injured talent we have ever seen

Summary

A stationary thrower makes leading passes to a receiver sprinting back and forth between two points ~20m apart.  The receiver begins each round with a set of roughly 3 light lifts (e.g., power cleans, snatches, thrusters).  The receiver then finishes the round with roughly 4 consecutive sprints, receiving and returning a pass from the thrower at the end of each one.  The receiver continues alternating between lifting and sprinting for an interval of 1-3 rounds before taking a rest.  The receiver should then take a few minutes to recuperate, or may replace the thrower in the drill.

Background

The “pendulum drill” is a classic ultimate exercise with many variants
stressing slightly different skill sets.  The common core mechanic of
the drill requires a thrower to practice well-timed passes to a
receiver accelerating laterally in front of him.  This is one of the
most challenging touches a thrower will ever need to put on a given
throw.  The receiver’s job varies, but in addition to catching discs
and giving himself a workout, the receiver should likewise challenge
his skill set whilst fatigued.  Traditional variants include emphases
on fast catch-and-release transitions or on give-and-go footwork – as
always, it is your choice.

However, ultimate players are generally decent runners, and they are
not terribly quick to tire from running alone.  Furthermore, adding
more running to a player’s already running-stacked agenda is not
likely to make them significantly better runners or jumpers.  The
drill is designed in such a way that a receiver who wants to avoid
catching and throwing errors is likely to ease off on his running
component.  This is an undesirable feedback loop from the standpoint
of pure conditioning.

Thus, it is an interesting notion to add in exercises we are generally
bad at and from which we can still benefit.  Weightlifting and
powerlifting (especially) are good examples.  With a few lift
repetitions, a typical ultimate player can send his heart rate
skyrocketing — ensuring a high standard of exertion — and also
benefit from the demands on core stabilization, strength, and power.

Weightlifting, powerlifting, sprinting, catching and throwing is not
an obvious marriage of skills, but they provide useful feedback into
each other when mixed.  An explosive lift demands a certain amount power to
execute correctly, so the player is required to meet a certain minimum
output just to complete that component of the drill.  Working at this
power output, the finesse of catching and throwing reminds the athlete
of the importance of also being able to do something useful and
sport-specific at the same time.  Additionally, many lifts  will exhaust the
arms if players compromise their technique; their throws will suffer in turn,
providing immediate feedback.

It is not a drill necessarily optimized for any single skill, but as a
package, it has obvious focus, conditioning and finesse-under-fatigue
benefits.  Experiment.  Have fun with it.

No monkeys vomited in the course of filming this motion picture.  But they came awfully close.

Alex Davis

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