WARM-UP
General Activation Exercises: we should jog softly (at least for 5
minutes), running while we change of pace and direcction, and do also some
multi-jumps in a high height(touching our chest with our knees)
Joint Mobility exercises: it’s always really important to
prepare our joints, for frisbee we will
have to focus, especially, on our shoulders, arms and hands.
Streching exercises: we should perform them to avoid
injures. However they has to be
perfomed in a low intensity, no more
than 7 seconds per muscle. Although we focus again on our upper body, we can´t
forget the lower boddy. So that I emphasize the importance of streching psoas,
quadriceps, adductors and calf muscles.
FITNESS GAME
Here we have
a game, where we will be able to improve our speed sprint and speed reaction.
Ø In this exercise or game, which is
very similar to "Steal the Flingsock”, we will have to make two teams of
three.
Ø There will be several plays (one
throw per play), in which, each team
will alternate the attack and defense roles. Both teams will have to give a
number from 1 to 3 to theirs player.
Ø So that a thrower of the attacker
team will have to pass the disc to a receptor of her/his team who will run to
the goal area, in order to score 1 point.
Ø At the same time the person who
throws the disc must shout a number from 1 to 3, in order to make not only the
attacker but also the defender run to catch the disc.
Ø In every round both teams will have
the oportunity of winning a point.
TECHNICAL EXERCISE
In this
exercise we will practise three ways of passing the disc: forehand, backhand
and the hammer. In the hammer the disc is released using a
wrist snap identical to that of a forehand, while he throwing arm is swung over
the head in a similar motion to an overhand throw or volleyball spike.
BACKHAND
Ø This exercise requires three players
in which two players have to pass the disc to each other in three differents
ways, while a defender who is in the middle has to try to catch the disc, while
it is floating. For this exercise, the people who is passing the disc cannot
move, whereas the defender can. However the defender must respect a distance of
2 metres to the thrower or receptor.
INVIDUAL TACTICS
We need
three players to perform this exercise:
During this
exercise each player have to do three roles with a lot of fuency: thrower,
defender and receptor.
This game
consists in a thrower who is being marked by a defender, so that she/he try to
get rid of her/him by pivoting correctly and passing the disc forehand or
backhand to the receptor. After that the receptor become the thrower, the
thrower the defender and the the defender the receptor; and so on….
This is the
order for each player:
Ø Player 1: thrower, defender, receptor
Ø Player 2: defender, receptor, thrower
Ø Player 3: receptor, thrower, defender
COLECTIVE TACTICS
I will show you two of the most common offensive and deffensive strategies which is the vertical stack and and man-to-man.
Vertical stack
THIS IS A
VIDEO I HAVE FOUND FOR MAKING YOU EASIER UNDERSTAND THE VERTICAL STACK ;):
This is the
simplest defensive strategy is the man-to-man defense, where each defender guards
a specific offensive player, called their "mark".
NOW LET’S PLAY AN ULTIMATE MATCH!
COOL DOWN:
That’s
mainly streching our upper body and lower as we did in the WARM-UP but in a
more intensity way (for 20-30seconds) to chill out all our muscles.COOL DOWN: