As an intermediate player I used to wonder why our captains and coaches insist on running the same drills over and over again. Frankly, I found it boring! I assumed drills, like warming up and stretching, was a waste of time. I used to be all about the scrimmage at the end of the training session. I slacked off during drills, didn’t really focus on what I was doing. To me, then it was about doing enough reps before the captain/coach let me play ‘actual’ Ultimate.
The Playspedia drill of the week is called 3 Cone Speed and Catch. This drill is executed with full speed, it works on agility, change of direction, speed and catching on the run.
- Sprint from 10 to 11
- Hard cut to the right, sprint to 12
- Hard cut to the left, sprint into the open field; the handler throws the disc
- Reset; the runner is the handler now
Former Australian cricketer, Adam Gilchrist, hits the nail on the head in his biography ‘True Colours: My Life’.
Gilly explains beautifully about how pushing yourself in training and in practice games is akin to making ‘deposits in the bank’. He cites the example of how they once chased down 315 runs (a big score then!) He says that it was a very useful ‘memory’ to be stored away in preparation for a world cup because if they ever found themselves chasing a challenging score in the world cup, they wouldn’t be lost. They would know what exactly to do because they have been in that situation before. The confidence that they could draw from it was immense.
The 3 person weave drill is great for faking, handler movement, cutting to open space, resetting and seeing the field. The progression is as follows:
- 3 handlers line up horizontally
- 2 cuts up the line, 3 moves in, 1 fakes the pass to 2
- 1 passes to 3, 2 cuts across the field
- 3 passes to 2, 1 slides up the field
- 3 Handlers are back in horizontal
- Repeat the pattern: 3 cuts up the line, 1 moves in, 2 fakes the pass to 3
- 2 passes to 1, 3 cuts across the field