{"id":416,"date":"2023-03-06T18:25:27","date_gmt":"2023-03-06T18:25:27","guid":{"rendered":"https:\/\/playultimate.co.uk\/?p=416"},"modified":"2023-06-02T23:44:21","modified_gmt":"2023-06-02T23:44:21","slug":"week-4","status":"publish","type":"post","link":"https:\/\/playultimate.co.uk\/index.php\/2023\/03\/06\/week-4\/","title":{"rendered":"Week 4 &#8211; Single Leg Throwing"},"content":{"rendered":"\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-block-group-is-layout-constrained\">\n<h6 class=\"wp-block-heading\">Focus:<\/h6>\n\n\n\n<p class=\"has-small-font-size\"><strong>Week 4:<\/strong> The focus for this week is to break down the throwing action and try to increase core engagement when throwing.<\/p>\n\n\n\n<p class=\"has-small-font-size\">As we continue in Phase 1 you should be pushing yourself to perform at and outside of your comfortable throwing limits. In this phase we want to be making lots of mistakes we can learn from<\/p>\n\n\n\n<h6 class=\"wp-block-heading\">Aim:<\/h6>\n\n\n\n<ul class=\"has-small-font-size wp-block-list\">\n<li>Increase core engagement when throwing<\/li>\n\n\n\n<li>Removing reliance on windup for throwing.<\/li>\n\n\n\n<li>Improve the power of release.<\/li>\n<\/ul>\n\n\n\n<!--more-->\n\n\n<div class=\"lightweight-accordion wp-embed-aspect-16-9 wp-has-aspect-ratio has-text-color has-background\"><details><summary class=\"lightweight-accordion-title\" style=\"color:#ffffff;background:#222828;\"><span>Throwing<\/span><\/summary><div class=\"lightweight-accordion-body\" style=\"border-color:#222828;\">\n\n<p class=\"has-small-font-size\"><strong>Activity:<\/strong> Single Leg Throwing<br><strong>Focus:<\/strong> <\/p>\n\n\n\n<ul class=\"has-small-font-size wp-block-list\">\n<li>Twisting at the core to generate power for a throw<\/li>\n\n\n\n<li>Removing instability when throwing<\/li>\n\n\n\n<li>Maintain Balance, before during and after the throw.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-small-font-size\"><br><strong>Description:<\/strong><\/p>\n\n\n\n<p class=\"has-small-font-size\">Standing on your pivot leg only throwing normal distance throws with a partner.<br>You are aiming for a smooth release on the disc and a consistent flight. <br>This can be used as part of any other focus throwing as a way of removing other variables on your throwing,<\/p>\n\n\n\n<p class=\"has-small-font-size\">Link: <a href=\"https:\/\/www.youtube.com\/watch?v=1f_3waJFNGo&amp;ab_channel=RowanMcDonnell\">https:\/\/www.youtube.com\/watch?v=1f_3waJFNGo&amp;ab_channel=RowanMcDonnell<\/a><\/p>\n\n<\/div><\/details><\/div>\n\n<div class=\"lightweight-accordion wp-embed-aspect-16-9 wp-has-aspect-ratio has-text-color has-background\"><details><summary class=\"lightweight-accordion-title\" style=\"color:#ffffff;background:#222828;\"><span>Catching<\/span><\/summary><div class=\"lightweight-accordion-body\" style=\"border-color:#222828;\">\n\n<p class=\"has-small-font-size\"><strong>Catching Drills<\/strong><\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>Two Hand Catches<\/strong><\/p>\n\n\n\n<p class=\"has-small-font-size\">No matter where the throw goes, make sure you get two hands to it for the catch. Try to get your body behind it whenever possible. Practice catching with both hands on top. Throwers, make the receiver work for these.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>One Hand Catches<\/strong><\/p>\n\n\n\n<p class=\"has-small-font-size\">Catch with your right hand for 10 throws in a row, regardless of where the thrower sends the disc. Then do your left hand. As a thrower, start easy, then make it more difficult for them.<\/p>\n\n\n\n<p class=\"has-small-font-size\">The aim is not to encourage lazy one-handed catching, but to ensure we have practiced, so that when we are at full stretch, catching with one hand is not uncomfortable.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>Late Eye Pickups<\/strong><\/p>\n\n\n\n<p class=\"has-small-font-size\">Throw to a partner that is standing either eyes-closed or facing away from you. About a third of the way through the flight of the disc, say \u2018Now\u2019 so that your partner can find the disc quickly and catch it. Give progressively less time to find the disc each throw. Vary throw shapes.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>Ups<\/strong><\/p>\n\n\n\n<p class=\"has-small-font-size\">Receiver runs away from the thrower, looking back over their shoulder. Thrower puts a high disc up out to the side they are looking over. Receiver attacks the disc and goes up for a high, one-handed catch. Repeat on other side, with other hand. Vary the shape and width of the throw.<\/p>\n\n\n\n<p>Practice Catching High Discs<\/p>\n\n<\/div><\/details><\/div><\/div>\n\n\n<div class=\"lightweight-accordion has-text-color has-background\"><details><summary class=\"lightweight-accordion-title\" style=\"color:#ffffff;background:#222828;\"><span>Additional Resources<\/span><\/summary><div class=\"lightweight-accordion-body\" style=\"border-color:#222828;\">\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Rowan McDonnell 30 Minute Throwing Routine | Ultimate Frisbee Training\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/rpqT8J6BzvY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><figcaption class=\"wp-element-caption\">Rowan McDonnell Throwing Routine<\/figcaption><\/figure>\n\n\n\n<h5 class=\"wp-block-heading has-small-font-size\">Kung-Fu Throwing Activities:<\/h5>\n\n\n\n<p class=\"has-small-font-size\">Article: <a href=\"https:\/\/skydmagazine.com\/2012\/02\/kung-fu-throwing\/\">https:\/\/skydmagazine.com\/2012\/02\/kung-fu-throwing\/<\/a><\/p>\n\n\n\n<h5 class=\"wp-block-heading has-small-font-size\" style=\"margin-top:0;margin-right:0;margin-bottom:0;margin-left:0\">Zen Throwing Activities:<\/h5>\n\n\n\n<p class=\"has-small-font-size\">Article: <a href=\"https:\/\/skydmagazine.com\/2011\/11\/wiggins-zen-throwing-routine\/\">https:\/\/skydmagazine.com\/2011\/11\/wiggins-zen-throwing-routine\/<\/a><\/p>\n\n\n\n<p class=\"has-small-font-size\">Video guide to Zen Throwing:  <a href=\"https:\/\/www.youtube.com\/playlist?list=PLezzWvSJAw_Y9WqN4bE1v6EzatYqh2d0M\">https:\/\/www.youtube.com\/playlist?list=PLezzWvSJAw_Y9WqN4bE1v6EzatYqh2d0M<\/a><\/p>\n\n\n\n<h5 class=\"wp-block-heading has-small-font-size\"><strong>Tuesday Tips &#8211; Improving your throwing<\/strong>:<\/h5>\n\n\n\n<p class=\"has-small-font-size\">Article: <a href=\"https:\/\/ultiworld.com\/2018\/10\/09\/tuesday-tips-top-tips-improving-throws-presented-spin\/?fbclid=IwAR07qjFNkqBkuVgatVMtLFP_JSXZDIA99JLcbXv2iwCi8RIHbkS4LaReQPg\">https:\/\/ultiworld.com\/2018\/10\/09\/tuesday-tips-top-tips-improving-throws-presented-spin\/<\/a><\/p>\n\n\n\n<h5 class=\"wp-block-heading has-small-font-size\">Other:<\/h5>\n\n\n\n<p class=\"has-small-font-size\">Creative throwing: <a href=\"https:\/\/www.youtube.com\/watch?v=1f_3waJFNGo&amp;ab_channel=RowanMcDonnell\">https:\/\/www.youtube.com\/watch?v=1f_3waJFNGo&amp;ab_channel=RowanMcDonnell<\/a><\/p>\n\n<\/div><\/details><\/div>","protected":false},"excerpt":{"rendered":"<p><strong>Focus: <\/strong><br \/>\nIncrease core engagement when throwing.<br \/>\n<br \/>\n<strong>Aim: <\/strong><br \/>\nMaintain Balance, before during and after the throw. Twisting at the core to generate power for a throw<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-416","post","type-post","status-publish","format-standard","hentry","category-throwing-challenge"],"_links":{"self":[{"href":"https:\/\/playultimate.co.uk\/index.php\/wp-json\/wp\/v2\/posts\/416","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/playultimate.co.uk\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/playultimate.co.uk\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/playultimate.co.uk\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/playultimate.co.uk\/index.php\/wp-json\/wp\/v2\/comments?post=416"}],"version-history":[{"count":2,"href":"https:\/\/playultimate.co.uk\/index.php\/wp-json\/wp\/v2\/posts\/416\/revisions"}],"predecessor-version":[{"id":636,"href":"https:\/\/playultimate.co.uk\/index.php\/wp-json\/wp\/v2\/posts\/416\/revisions\/636"}],"wp:attachment":[{"href":"https:\/\/playultimate.co.uk\/index.php\/wp-json\/wp\/v2\/media?parent=416"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/playultimate.co.uk\/index.php\/wp-json\/wp\/v2\/categories?post=416"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/playultimate.co.uk\/index.php\/wp-json\/wp\/v2\/tags?post=416"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}