Alternative Power-focused session
uap-pre-season-1
This is a fun workout to try for those already familiar with the UAP. It can be used as an alternative power focused workout during a preseason or in-season phase of the UAP. Laying out is one of the hardest ultimate skills to teach - I think there are some fun ways to train in the gym for laying out on the field (Leslie Wu published a great article on teaching the layout.
As Leslie wrote, the explosive triple extension (ankle/knees/hips) is one of the keys to a good layout. We can practice that by doing power movements like Hang Cleans or DB Snatches, and also by doing hops up on a short box to emphasize extension at the top! There's a significant overhead component as well, strengthening the shoulder and its surrounding areas to provide stability when you hit the ground (i.e. less shoulder separations). And the core component is huge - being able to utilize thoracic (mid-back) extension instead of lumbar (low back) and being able to stabilize successfully will make your layouts stronger and help reduce injury risk.
Warm Up
- Inchworms
- Mid-Back Sweeps
- Face down, forehead on hands - inhale deeply, exhale fully and right at the end, lift just your upper chest off the floor. Move from the mid-back and relax the shoulders. Add a sweep side to side after you do a few reps.
- Crab Table (elevated bridge, picking up one foot at a time)
The Workout
- 3 x 4 DB High Pull
- 3 x 4 DB Snatch
- 45 seconds of Crawling Patterns in between sets of 8
- 2 x 1 minute each side, alternate exercises
- Landmine Press
- Step Up with hop (mid-foot on a box, step up and do triple extension - if you feel comfortable, take your arm overhead, alternating arms, and if that feels good, add a hop at the top)
- 2 x 45 seconds each side, alternate exercises
- Bench Hip Extensions
- Plank Pull
Practical
- 4x Crawl to layout (thanks Leslie!)
- 5x Sprint from floor (for when you miss the layout but have to get up and play D
- 1 minute of Elevated Deadbugs (do on the floor if you can't maintain neutral spine!)