Second September ASA class for me.
Well, I have less than two weeks to get ready for Regionals. Though I'm pretty sure I'm not going to make it, I'm sure as hell going to give it my best shot.
I'm not supposed to play ultimate yet (the risk for a really serious injury instead of merely a serious injury is too great), I played yesterday. Kris said I looked pretty good, but every step was hard. I am out of shape.
So, in an effort to get back into shape quickly, I joined Kris at ASA today for the MVP class. This is the second to last one for me before Regionals.
We were joined today by Scottie and Mitch. Mitch was pretty loud and obnoxious, though somewhat entertaining. Scottie was a little more serious. G tried to instill a strong sense of work ethic in the two of them ("Be the player the coach can turn his back on."), but they weren't really self-motivated. Still they were entertaining. Both play on the Vikings (some local, possibly travelling, baseball team).
Started off with ladders. Because Scottie and Mitch were also doing the ladders, we did two sets of 1/2 ladders (nine squares instead of 2x9 squares) for warm up. We did the usual, nothing new.
Note to Self: I should get up and do ladders hourly. See if that helps my aerobic capacity.
Next, we did the eye of pain (read: shuttle run at 5, 10, 15, 20 and 25, forward and backward (i.e. no turning around like in a suicide)). We did 4 sets.
Next, we did did frog hops to one legged balances, to explode into a sprint. G set up cones every 6 feet or so. We started at one end, and did two legged jumps to the next cone, bounding up as soon as we landed. At the last cone (there were about 25 yards of bounding), we landed on one foot, and settled into a one-legged squat. After holding that squat for two seconds, we exploded into a sprint.
We did two sets of these landing on the right foot, two landing on the left foot, then 4 more landing on the foot G called out just before we landed.
Next, we went back inside (those were all in the back parking lot), and did a 5 station lower body workout. The stations were:
- Hop onto a single lift aerobics step, hop onto the other side, that's one. Hop back onto the step, then off the other side. That's two. Do 20 (10 each leg).
- Hop over the step. As soon as you land, jump back over to the other side. I stuggled with this one. The longest streak I had was only 8 jumps.
- Next was jumps off a 1' box, land and spring up to a 2' box. Do 12.
- Next was the shuffle over a 1' box. Essentially, put a foot on the box, the other on the ground. Spring up, and switch which foot is up, and which is on the ground.
- Last was toe touches for 30 seconds (Kris had 45 seconds).
We did this set of five exercises three times. Ugh.
Next was leg presses and squat jumps. We did 2 or three sets of these, I don't recall.
Abs came next. Once again, I wasn't able to complete all of them. In particular, I couldn't do the partner leg throw downs. Too much torsional exertion.
My shins here. My ribs hurt. But I feel good. I'm exercising again! After 4 weeks off, it feels good.