Dozen's practice schedule has been released by Rec Sports as follows:

Monday 8-10pm Penberthy Field 9

Wednesday 8-10pm Penberthy Field 9

Thursday 8-10pm Penberthy Field 9

Practice will start the first week of school on Monday, August 29th. Both veterans and rookies are encouraged to attend practices starting next week. It is recommended that each player bring both a dark and a light shirt, cleats, a disc (if you have one) and most importantly your TAMU STUDENT ID. We have a very promising season ahead so let's kick it off with strong attendance our first week back!

Dozen heads to Sunny San Diego, California this weekend for 3 days of competing against some of the nations top teams.  Here is a list of the teams that will be competing with us in the order that they are seeded for this tournament. Numbers next to teams indicate their rankings based on their finish at College Nationals in 2010.

(5)Minnesota

(6)California

(14) Oregon

British Columbia

(9)UCSB

Washington

(17)UCSD

(20)Texas State

San Diego State

(19)Kansas

Texas

UC - Davis

Dartmouth

*Carleton GOP

Colorado College

Cal State - Long Beach

Texas A&M

UCLA

Chico State

Arizona

* - Won DIII College Nationals in 2010

Pool play for Dozen on Saturday will look like this:

Round 1: vs. Minnesota

Round 2: vs. Dartmouth

Round 3: vs. UCSB

Round 4: Bye

Round 5: vs. San Diego State

Things to remember for the week before:

1. Eat healthy and eat a ton of carbs starting tuesday.

2. Drink lots of water starting tuesday.

3. Stay loose. Stretch in your spare time to help prevent injury and soreness.

4. Get sleep.

5. Visualize how you will make a difference in a game.

It is important for you to get your mind right this week and be focused in practice.  Make your workouts goal oriented, picture yourself on the field during a big point while you practice and while you workout.  This week of practice will be a big influence to how we play this weekend as a team.  If you put in the time and effort it will reward you.

Weather forecast for San Diego (High/Low - % Chance of Rain, Wind Speed) courtesy of weather.com

Saturday 2/19: 58°/44° - 70%, 10 mph

Sunday 2/20: 60°/44° - 20%, 11 mph

Monday 2/21: 62°/45° - 20%, 10 mph

yetti

These next workouts will be more frequent and more long distance oriented.  The first few workouts were designed to give you a taste of how to force yourself to go to the track and do a workout.  These workouts will require strict adherence and there will be three workouts per week (mon/wed/fri).  This week we will only do wednesday and friday so you will have the weekend to recover in case you get sore from these first two.  It is very important you do these and don't get behind.  The warmup/cooldown and bleachers/step ups/jump ropes will be done in every workout just like the first three.  What will change is the meat and potatoes of the workout.  Here is what you will do for the remainder of the break and what day to do them.

Wednesday, 1/5 - 3 mile run under 20 minutes

Friday, 1/7 - 10 400s (alternating sprint/jog, just like our workout #1)

Monday, 1/10 - Ladders, 100m, 200m, 300m, 400m, 500m, 500m, 400m, 300m, 200m, 100m sprints. Your rest will be very slowly jogging the same length that you just ran (so after your 100 you get a 100 jog as your rest, then after your 200 you get a 200 jog rest, etc.)

Wednesday, 1/12 - 3.5 mile run under 24 minutes

Friday, 1/14 - 8 suicides where 1 suicide is you running 10 yards and back, then 20 yards and back, then 25 yards and back.  Really push yourself on that last 25 yard stretch coming back. Give yourself 15 seconds rest between each suicide.

Monday, 1/17 - 10 200s under 35 seconds each with 40 seconds rest in between.

Wednesday, 1/19 - 4 mile run under 28 minutes

Friday, 1/21 - 2 miles of curves/straights. (sprint the straights, jog the curves)

Have fun, you should want to die after each of these if you are doing them correctly.  You will see MAJOR improvement when you come back in 3 weeks if you follow this like you should.  I really don't want to be the only one to do all of them.

If you play a hardcore couple of hours of ultimate on one of these days, still complete the workouts, but give yourself a little more rest between.  What I would do is do the workout first earlier in the day then go out and play.  You will make great gains this way.

yetti <3

Dominating Elite Player's workout:

Warmup:

-Jog 1 lap, do our regular plyometric workout we do before each practice.

Workout:

-Run 3 miles under 20 minutes (6:40 minute mile pace at the slowest)

-If you are at a track with bleachers, do 5 sets of 8 bleachers (running up and down about 30 rows of bleachers).  If you don't, do about 1000 jump ropes or find a curb and do 4 sets of 2 minutes of step ups.

Cooldown:

-Walk or Jog a 400, then STRETCH.

Not-quite-elite player's workout:

Everyone should be able to do this workout so there will be no alternative. Also, mad props to anyone who actually completed the previous elite workout. I could only do 8 sets of the 400 jog/200 run combo before I thought I was gunna die.  I will try and make the next workouts a little more reasonable, but equally demanding. This 3 mile run workout serves as a recovery workout in order to get ready for the next few.

Dominating Elite Player's workout:

Warmup:

-Jog 1 lap, do our regular plyometric workout we do before each practice.

Workout:

-25 minute Fartlek run.  This is a continuous 24 minute run in which you moderately jog for 1:40 (about the same speed or a little faster than the pace we jog our warmup lap) and run hard for :20 seconds.  This translates into 12 reps of hard running.  The most important part of this workout is to keep it a continuous run, so don't walk any of it.  If you don't have a watch, then jog a 400 and run a 200 and that will serve as your 1:40 jog/:20 run respectively.  

-If you are at a track with bleachers, do 5 sets of 8 bleachers (running up and down about 30 rows of bleachers).  If you don't, do about 1000 jump ropes or find a curb and do 4 sets of 2 minutes of step ups.

Cooldown:

-Walk or Jog a 400, then STRETCH....or you will be very sore.

Not-quite-elite player's workout:

Same thing as above, except only do 20 minutes worth with 1:45 jog and a :15 run, or if you don't have a watch, 400m jog and a 100m run and you don't have to do the second part with bleachers/jump ropes/curbs.

Dominating Elite Player's workout:

Warmup:

-Jog 1 lap, do our regular plyometric workout we do before each practice.

Workout:

-10 400s alternating jog/sprint (so you will be doing 5 jogging 400s and 5 sprinting 400s). The sprinting 400s should be done under 70 seconds, and the easy 400s should be JOGGED not walked.even if it is at a very slow pace.  This imitates your ability to recover while your still moving.

-If you are at a track with bleachers, do 5 sets of 8 bleachers (running up and down about 30 rows of bleachers).  If you don't do about 1000 jump ropes or find a curb and do 3 sets of 1 minute of step ups.

Cooldown:

-Walk or Jog a 400, then STRETCH....or you will be very sore.

Not-quite-elite player's workout:

Same thing as above, except only do 8 400s and you don't have to do the second part with bleachers/jump ropes/curbs.

Happy running,

yet

Courtesy of Tim-bo Slice

Dozen sent two split teams (X/Y) to the LBJ Pool Play tournament this past weekend at Texas State.  Both teams played great with A&M-Y finishing 3-1 on Saturday propelling them to the power pools and A&M-X went 2-2 after losing to Tuff (Texas) and a hard Texas State split team. Overall A&M-Y went 5-3 beating Sam Houston, Graze-X, Graze-Y, Texas State-X, Texas State-Y, and losing to Rice, Texas State-X (second time we faced them, losing 10-11), and Tuff. A&M-X went 6-2, dominated their Sunday pool, and beat UTArlington twice, Graze-X twice, Graze-Y, and Sam Houston, with their only losses coming from Texas State-X and Tuff.

The rookies at this tournamnet looked phenomenal. Balls to the wall defense, very high intensity, and a willingness to play during the most crucial point of some games.  They were producing D's and making every matchup a personal battle of pride.  It was very encouraging to see the potential of our rookie class, and in the coming weeks these guys will get scary good.

No practice today (Monday, 9/27). Rest your legs, recover, and catch up on homework.  Be ready to work come Tuesday's practice (6-8pm). The Captains will give the rookies a week, maybe two, to prove why they should be on A team. There are about 7 spots open. Show us why it is you we should fill a spot with. Again, great playing. See yall tuesday.

-The Captains.

First practice is tonight at Penberthy! Go to Practices at the top for a map.

We'll be scrimmaging and just having a good time so come out, bring a light and dark, and be ready to have a good time!

Dozen, here are suggested track workouts to get back into the swing of things. There are 5 of them. Do them all and you will not regret it. First, here's the warm up/cool down you should do BEFORE/AFTER EACH WORKOUT to prevent inury:

Warmup:

-Jog 800m

-20 yards of:

 -High Knees

 -Butt Kicks

 -Shuffle

 -Lunges

Cooldown:

-400m jog

-Static streches, focusing on hamstrings

Workouts:

Wednesday, 8/18

-Warmup (above)

-8 400s alternating sprint/jog. On the sprinted ones you should try and hit under 70 seconds. On the jogs go as slow as you want while still jogging (if you can). The jogged 400s are your opportunity for rest. So in total you should sprint the first, jog the second, sprint the third, etc. resulting in 4 sprinted 400s and 4 jogged 400s.

-Cooldown (above)

Friday, 8/20

-Warmup (above)

-3 mile run, no slower than 22:30 (7:30 minute mile pace)

-Cooldown (above)

Monday, 8/23

-Warmup (above)

-Ladders: 500m, 400m, 300m, 200m, 200m, 300m, 400m, 500m with 1:30 min. rest between each. This should be very hard, but well worth it. 

-Cooldown (above)

Wednesday, 8/25

-Warmup

-20 minute Fartlek run (1:30 jog, :30 hard run) = 10 reps

-Cooldown (above)

Friday, 8/27

-Warmup

-8 200s sprint. Your rest will be walking a 200 to return to where you started your sprint.

-Cooldown

If you find yourself wanting to push yourself even more, find some bleachers (25-30 bleachers) and do 3 sets of 8 stadiums/stair runs. This is sprinting up the 25-30 bleachers/stairs, then jogging down 8 times, for 3 sets. Then end with a core workout of your choice.

DON'T INJURE YOURSELF WITH THESE. These are meant to get your endurance/stamina while running hard up, not to pull or strain anything. Listen to your body.

yetti