Here's a quick skeleton of what we went through tonight.
Repetition equals learning.
OFFENSIVECONTINUATION
Physical Aspects:
1) Getting to a ready position, facing a sideline to allow cuts in or deep
2) Running while seeing the field, knowing where the disc is (reading your defender with peripheral vision)
3) Anticipating throws and moving as the disc is in the air (ok to go early, not to go late)
Individual Cutting:
1) Sweet spot: Where you can both cut for the continue OR for the initial thrower. This is a spot you have to get to in order to create flow. Usually downfield of starting spot, and in between lanes.
2) Clearing: 3 Fast steps out of the lane (more important than running hard all the time, and this will set you up for deep looks and to see the field)
3) Holding: Keeping defender occupied on sideline (allowing space for middle players to cut), ready to
attack as a fill-in cut in the middle or going deeper for the continue....On our toes!
Team Cutting:
1) Attacks; increasing our scoring by making every attack eat up more yardage (and stringing attacks together by resetting to the handlers).
2) Going deep; putting the disc out into space aggressively to score goals, get more yards, and avoiding diagonal throws straight to a cutter. Put it out in front. Everyone is a thrower in this offense. Aggressive turnovers are better than dump-swing turnovers.
3) Cut quickly, rather than pretty or in the 'perfect' spot. Don't be afraid to quickly go to the dead side...make the marks earn their paychecks.
4) Keep your head up, and win the loose throws (It's NOT LUCK...it's SKILL)
2.5.07
mlu article
Referees in Ultimate?
Major League Ultimate at Potlatch
Potlatch is Seattle’s groovy get-down time, when the Fish all scatter to different co-ed teams, dress up fancy, and enjoy the heck out of having most of the country come to play in our backyard. This year’s difference was the introduction of Major League Ultimate. The folks at MLU invited 60 of the top players from around the country to form 4 teams for a mini-tournament at the same field site. The catch: Games would be played under experimental rules and with referees!
From Sockeye, 7 players joined the Northwest Wolves team. Sam CK, Moses Rifkin, Alex Nord, Chase SB, Jeremy Cram, Lou Burruss, Roger Crafts and myself joined with 2 guys from Rhino (Portland’s open team) and 7 monkeys from Furious George. I was stoked to play with such a talented group…I have played in the past with Brian Snyder from Portland but only played against the others. Would we mesh with longtime opponents? Would it be 2 teams operating separately in one jersey? What would the SW, SE and NE teams be like?
With no practice, the first games were critical in trying to gel and simultaneously figure out the rules. There was a 2-point line: Any huck greater than 50 yards into the endzone was worth double! This seemed to change the game more than the referees, and it forced most of the teams to come down in some sort of junky zone which allowed easy yardage but prevented huge throws. It was a big advantage for us to have the tall kids in the back…it seemed like our median height was well above 6’….and trying out different freelancing zones was pretty interesting.
Referees can do a lot of good things for the game. The stall count was silent and counted by the referee from 1-7 (instead of the usual 10). This made for some exciting seconds just before the stall count finished, as defenders scrambled to cover that last receiver and force the uncontestable stall count violation. The game seemed cleaner in general now that players could foul out of a game, like basketball. The referees were admittedly inexperienced, but got much better and more adamant about their calls by the end of the tournament, and you could expect to get whistled for any obvious fouls….we tried to test the limits of what they would see, and for the most part, if you could get away with it in a basketball game, you could get away with it in the MLU.
The other teams were obviously talented, but I think we benefited a great deal from having played with many of our teammates. We only had 3 teams represented, while other squads had 4-6 teams…this probably helped a lot. Playing with our archrivals was definitely a singular experience…players like Furious’ Cruickshank (an amazing handler and defender) were really easy to jibe with. Winning helps, of course, but for the most part I think we were all pleasantly surprised with how well Fish and Monkeys mixed on the weekend. I don’t expect that our games for the rest of the year will be any less hard fought, though….in jest, Lou and Lugsdin mentioned after the final game that we were all allowed to go back to hating each other at midnight of Sunday. Heh heh. A special bonus for me was playing with Aaron Richards, who I have been playing against in Ultimate since high school (Corvallis High v. Crescent Valley…go Raiders!) through college (Oregon v. Oregon State) and then in numerous Portland v. Seattle games, to say nothing of tons of co-ed tournaments. In all that, this was our first time playing together, and it was fun to finally be rooting for him, as well as tossing him a couple of swilly blades to watch him sky his defender.
In the end, we beat a very athletic SE team in a close final, 16-14. Lou Burruss might have to accept the mantle of “Best Player Not Playing this Year” as he moves down to Oregon. The MLU showed some good things, but will probably not be a success until the rules are successful in big games between non-“allstar” teams…practicing teams will be more focused and able to take advantage of the rules better. I’ll be looking forward to watching the next one!
Major League Ultimate at Potlatch
Potlatch is Seattle’s groovy get-down time, when the Fish all scatter to different co-ed teams, dress up fancy, and enjoy the heck out of having most of the country come to play in our backyard. This year’s difference was the introduction of Major League Ultimate. The folks at MLU invited 60 of the top players from around the country to form 4 teams for a mini-tournament at the same field site. The catch: Games would be played under experimental rules and with referees!
From Sockeye, 7 players joined the Northwest Wolves team. Sam CK, Moses Rifkin, Alex Nord, Chase SB, Jeremy Cram, Lou Burruss, Roger Crafts and myself joined with 2 guys from Rhino (Portland’s open team) and 7 monkeys from Furious George. I was stoked to play with such a talented group…I have played in the past with Brian Snyder from Portland but only played against the others. Would we mesh with longtime opponents? Would it be 2 teams operating separately in one jersey? What would the SW, SE and NE teams be like?
With no practice, the first games were critical in trying to gel and simultaneously figure out the rules. There was a 2-point line: Any huck greater than 50 yards into the endzone was worth double! This seemed to change the game more than the referees, and it forced most of the teams to come down in some sort of junky zone which allowed easy yardage but prevented huge throws. It was a big advantage for us to have the tall kids in the back…it seemed like our median height was well above 6’….and trying out different freelancing zones was pretty interesting.
Referees can do a lot of good things for the game. The stall count was silent and counted by the referee from 1-7 (instead of the usual 10). This made for some exciting seconds just before the stall count finished, as defenders scrambled to cover that last receiver and force the uncontestable stall count violation. The game seemed cleaner in general now that players could foul out of a game, like basketball. The referees were admittedly inexperienced, but got much better and more adamant about their calls by the end of the tournament, and you could expect to get whistled for any obvious fouls….we tried to test the limits of what they would see, and for the most part, if you could get away with it in a basketball game, you could get away with it in the MLU.
The other teams were obviously talented, but I think we benefited a great deal from having played with many of our teammates. We only had 3 teams represented, while other squads had 4-6 teams…this probably helped a lot. Playing with our archrivals was definitely a singular experience…players like Furious’ Cruickshank (an amazing handler and defender) were really easy to jibe with. Winning helps, of course, but for the most part I think we were all pleasantly surprised with how well Fish and Monkeys mixed on the weekend. I don’t expect that our games for the rest of the year will be any less hard fought, though….in jest, Lou and Lugsdin mentioned after the final game that we were all allowed to go back to hating each other at midnight of Sunday. Heh heh. A special bonus for me was playing with Aaron Richards, who I have been playing against in Ultimate since high school (Corvallis High v. Crescent Valley…go Raiders!) through college (Oregon v. Oregon State) and then in numerous Portland v. Seattle games, to say nothing of tons of co-ed tournaments. In all that, this was our first time playing together, and it was fun to finally be rooting for him, as well as tossing him a couple of swilly blades to watch him sky his defender.
In the end, we beat a very athletic SE team in a close final, 16-14. Lou Burruss might have to accept the mantle of “Best Player Not Playing this Year” as he moves down to Oregon. The MLU showed some good things, but will probably not be a success until the rules are successful in big games between non-“allstar” teams…practicing teams will be more focused and able to take advantage of the rules better. I’ll be looking forward to watching the next one!
Viva flatstack writeup
Horizontal Stack
Offense
Cutting Concepts
Basic Cutting: You are free to cut in your lane (or fourth of the field width). Cuts are live in either of the nextdoor lanes. Cutting across 2 lanes should be infrequent. Deep cuts from any position are valid, and should try to go towards the endzone (the line of the cut should go through the end-zone space.
Step, Boom Cutting: Isolating players in the middle of the field, where they can use quick steps to make short, direct cuts and start the offense. This is a tough position to be in for a defender, so we want to put defenders in this situation as often as possible.
Clearing from the middle: After middle players cut, they can use the outline fourths of the field to clear to. Clearing should be fast and aware: See the field to anticipate cuts and read the defense.
Filling the middle: Wing players (starting in the outside lanes) can fill the vacated middle lanes to set up additional cuts. Get to the dangerous spots, attack from there.
Side Cutting: When the disc moves to the sideline, the wing player must move IMMEDIATELY, otherwise the offense bogs down. The wing player can cut deep along the line, deep across the field, or in towards the middle. The wing player should not cut directly towards the disc, unless they have an easy catch for 15+ yards.
Handling Concepts
Basic Handling: Try to maximize the amount of time that the disc is in the middle of the field, when possible. Keep the disc moving. Create dump lanes with motion when possible.
Be ready to throw! Long windups will kill throwing lanes and invite effective poachers. Cock a throw and switch when needed, be ready to release quickly if necessary.
Handler Cutting: When possible, handlers should be in motion at stall 4, making aggressive cuts up the line or for the dump. Motion handlers do not necessarily need to wait for an engaging signal from the thrower. Determine which handler goes first by feet: run to ready-spots and attack.
If everything else is equal, go up the line for the dump cut.
Dishy Cuts: If possible, present a target for downfield players to throw sideways or backwards dishy passes. This keeps the disc in a players hands that is unmarked a looking towards the endzone.
Blow through: When a downfield receives the disc, one of the handlers must replace that player downfield. Usually, that handler will return to handler again within 1-2 throws. Sometimes that handler will stay as a cutter if the disc moves from cutter to cutter, and does not reset through the handlers. Handlers are free to go deep if a good opportunity arises with good separation, as this can create new looks for the O and can be unpredictable (on the negative side, though, only 1 handler should bust deep at any given time).
Communicate: When possible, handlers should talk to each other to determine early who is the A and B handler. Also, keep attention on the thrower whenever possible: the dump cutting scheme is great against a perfect D, but often there are easy swing and dump passes available…if standing and catching works, then there is no reason to cut, yet.
Drills
Middle Cutting 1v1: Step Boom setup with 1 thrower, a mark, and a cutter/defender pair. Work on getting the defender off balance and making an immediate move. This drill might only be helpful as a review.
The Pulse Drills: Setting up small, repeatable, common game situations. These can be done with or without a live defense. Running these without D gives more reps, and is especially effective if throwers are willing to pump fake to ‘covered’ cutters.
Variations:
Thrower and two middle cutters.
Thrower, middle cutter and wing cutter (same side)
Thrower, middle cutter and wing cutter (opposite side)
Throwers, middle, 2 wings, immediate middle deep cut
Throwers, any # of cutters, handlers (dishy cut and continuation)
3 Handlers from the middle
3 Handlers from the sideline
Throwers, any# of cutters, handlers (swing throw and immediate wing cut)
7v0 offensive reps
Caterpillar Handling Drill:
Make a sectioned field about 50 yards long, divided into about 7-8 sectionas. Play 3v3, with the offense only being able to move from one section into the very next section (although the O can go backwards as far as they want).
Focus on getting to a wide attack position, and going up the line whenever possible. If an upline cut is unsuccessful, wheel around and look for either an inside out throw, or a swing throw, or even a swing throw from the next dump.
Defense:
The Mark:
Theory: More of the active area of the field is in the middle, so marks need to shift to take this away. This shift is usually to a more straight up mark (About 6 inches removed laterally from the center-line of the thrower).
Extra Benefits: Fewer cutters are available to the thrower, so momentary break mark looks are less dangerous. On the other side, allowing a good thrower to stare at the downfielders without pivoting is a huge offensive advantage. By jumping around on the mark and forcing more pivoting, we can force throwers to pay attention to beating the mark instead of delivering throws, without giving up obvious advantages.
Forcing straighter up also allows better control on huckers and more pressure on upfield dumpcuts. It puts a bit more pressure on the downfield defenders to follow cuts to the dead side, but not so much that they should be out of position of not relying on the mark.
Defending cutters downfield:
Theory: The flat stack offense puts cutters in a position to cut immediately, instead of having to leave a stack to move. This opportunity for quick cuts (like Step;Boom moves) means that we, as defenders, need to be ready to stop the first step. If we can stop the first step, we can drastically disrupt the offensive rhythm.
Defensive Decision Making: Assume every offensive player has 3 cutting lines: In, Out, or BreakSide. Usually we want to allow the first step towards the breakside, since that is the least dangerous cut. Line up on either the In or Out line, putting your body in the way of an immediate move at about an arms length or 2 of distance. This makes the cutter more predictable, as they either have to around you (giving them farther to go) or they have to move away from you (where you are ready to anticipate and win the race). Put your body full on that cut-line, not just near it, and don’t allow them a clear look at a good lane (this way, even if you turn your head to look around, they still can’t just run on their favorite line).
Game Situations: Great deep cutters should probably be ‘given’ the in cut (meaning we give it to them, and then take it away once they show their cards). Great throwers should probably be given the deep cut. Most middle cutters should be forced deep initially, since few offenses routinely want to huck their first throw.
For very fast players, find out where they like to cut first…if they are very fast but want to come to the disc usually, backing them is playing into their hands until they prove they can beat you deep initially.
Be unpredictable: For all other players, try difference D methods and anticipate cuts wherever possible. Try not to make your positioning obvious…this forces cutters to use stall count time to determine cutting angles, rather than using dead-disc time.
Most importantly: Win the initial positioning battles at the beginning of cuts in motion….
Drills:
Marking drills variations:
Bouncing for 3 seconds before starting the mark. This works on marking later in the count, and emphasizes moving your feet.
Emphasize long and low arms (this creates a larger obstacle and makes very good throwers less comfortable.
Counting pivots: Markers get more points for forcing more pivots. This is a great approximation for the flat stack mark in the middle of the field.
Flat stack marking on the sideline: Ready to strike hucks, and stopping inside out throws. The around throw into the middle of the flat stack is a very difficult throw, so it is not our highest defensive priority.
Downfield Drills for Defense:
1v1 Walkups: Starting at stalling –3, let the defender walk towards a stationary cutter. 1v1 for 4 seconds. Emphasize decision making on defense; choose what you want to take away initially, then take everything away later!
1v1 Runups: Start O and D from point A, sprint to point B, then 1v1 for 4-5 seconds or more. Again, defensive decision making is the key…this time on the fly. Point A and B can be anywhere on the field, with Point A usually at a good cutting spot. Mix the angles of this line up to work on footwork in many situations.
Offense
Cutting Concepts
Basic Cutting: You are free to cut in your lane (or fourth of the field width). Cuts are live in either of the nextdoor lanes. Cutting across 2 lanes should be infrequent. Deep cuts from any position are valid, and should try to go towards the endzone (the line of the cut should go through the end-zone space.
Step, Boom Cutting: Isolating players in the middle of the field, where they can use quick steps to make short, direct cuts and start the offense. This is a tough position to be in for a defender, so we want to put defenders in this situation as often as possible.
Clearing from the middle: After middle players cut, they can use the outline fourths of the field to clear to. Clearing should be fast and aware: See the field to anticipate cuts and read the defense.
Filling the middle: Wing players (starting in the outside lanes) can fill the vacated middle lanes to set up additional cuts. Get to the dangerous spots, attack from there.
Side Cutting: When the disc moves to the sideline, the wing player must move IMMEDIATELY, otherwise the offense bogs down. The wing player can cut deep along the line, deep across the field, or in towards the middle. The wing player should not cut directly towards the disc, unless they have an easy catch for 15+ yards.
Handling Concepts
Basic Handling: Try to maximize the amount of time that the disc is in the middle of the field, when possible. Keep the disc moving. Create dump lanes with motion when possible.
Be ready to throw! Long windups will kill throwing lanes and invite effective poachers. Cock a throw and switch when needed, be ready to release quickly if necessary.
Handler Cutting: When possible, handlers should be in motion at stall 4, making aggressive cuts up the line or for the dump. Motion handlers do not necessarily need to wait for an engaging signal from the thrower. Determine which handler goes first by feet: run to ready-spots and attack.
If everything else is equal, go up the line for the dump cut.
Dishy Cuts: If possible, present a target for downfield players to throw sideways or backwards dishy passes. This keeps the disc in a players hands that is unmarked a looking towards the endzone.
Blow through: When a downfield receives the disc, one of the handlers must replace that player downfield. Usually, that handler will return to handler again within 1-2 throws. Sometimes that handler will stay as a cutter if the disc moves from cutter to cutter, and does not reset through the handlers. Handlers are free to go deep if a good opportunity arises with good separation, as this can create new looks for the O and can be unpredictable (on the negative side, though, only 1 handler should bust deep at any given time).
Communicate: When possible, handlers should talk to each other to determine early who is the A and B handler. Also, keep attention on the thrower whenever possible: the dump cutting scheme is great against a perfect D, but often there are easy swing and dump passes available…if standing and catching works, then there is no reason to cut, yet.
Drills
Middle Cutting 1v1: Step Boom setup with 1 thrower, a mark, and a cutter/defender pair. Work on getting the defender off balance and making an immediate move. This drill might only be helpful as a review.
The Pulse Drills: Setting up small, repeatable, common game situations. These can be done with or without a live defense. Running these without D gives more reps, and is especially effective if throwers are willing to pump fake to ‘covered’ cutters.
Variations:
Thrower and two middle cutters.
Thrower, middle cutter and wing cutter (same side)
Thrower, middle cutter and wing cutter (opposite side)
Throwers, middle, 2 wings, immediate middle deep cut
Throwers, any # of cutters, handlers (dishy cut and continuation)
3 Handlers from the middle
3 Handlers from the sideline
Throwers, any# of cutters, handlers (swing throw and immediate wing cut)
7v0 offensive reps
Caterpillar Handling Drill:
Make a sectioned field about 50 yards long, divided into about 7-8 sectionas. Play 3v3, with the offense only being able to move from one section into the very next section (although the O can go backwards as far as they want).
Focus on getting to a wide attack position, and going up the line whenever possible. If an upline cut is unsuccessful, wheel around and look for either an inside out throw, or a swing throw, or even a swing throw from the next dump.
Defense:
The Mark:
Theory: More of the active area of the field is in the middle, so marks need to shift to take this away. This shift is usually to a more straight up mark (About 6 inches removed laterally from the center-line of the thrower).
Extra Benefits: Fewer cutters are available to the thrower, so momentary break mark looks are less dangerous. On the other side, allowing a good thrower to stare at the downfielders without pivoting is a huge offensive advantage. By jumping around on the mark and forcing more pivoting, we can force throwers to pay attention to beating the mark instead of delivering throws, without giving up obvious advantages.
Forcing straighter up also allows better control on huckers and more pressure on upfield dumpcuts. It puts a bit more pressure on the downfield defenders to follow cuts to the dead side, but not so much that they should be out of position of not relying on the mark.
Defending cutters downfield:
Theory: The flat stack offense puts cutters in a position to cut immediately, instead of having to leave a stack to move. This opportunity for quick cuts (like Step;Boom moves) means that we, as defenders, need to be ready to stop the first step. If we can stop the first step, we can drastically disrupt the offensive rhythm.
Defensive Decision Making: Assume every offensive player has 3 cutting lines: In, Out, or BreakSide. Usually we want to allow the first step towards the breakside, since that is the least dangerous cut. Line up on either the In or Out line, putting your body in the way of an immediate move at about an arms length or 2 of distance. This makes the cutter more predictable, as they either have to around you (giving them farther to go) or they have to move away from you (where you are ready to anticipate and win the race). Put your body full on that cut-line, not just near it, and don’t allow them a clear look at a good lane (this way, even if you turn your head to look around, they still can’t just run on their favorite line).
Game Situations: Great deep cutters should probably be ‘given’ the in cut (meaning we give it to them, and then take it away once they show their cards). Great throwers should probably be given the deep cut. Most middle cutters should be forced deep initially, since few offenses routinely want to huck their first throw.
For very fast players, find out where they like to cut first…if they are very fast but want to come to the disc usually, backing them is playing into their hands until they prove they can beat you deep initially.
Be unpredictable: For all other players, try difference D methods and anticipate cuts wherever possible. Try not to make your positioning obvious…this forces cutters to use stall count time to determine cutting angles, rather than using dead-disc time.
Most importantly: Win the initial positioning battles at the beginning of cuts in motion….
Drills:
Marking drills variations:
Bouncing for 3 seconds before starting the mark. This works on marking later in the count, and emphasizes moving your feet.
Emphasize long and low arms (this creates a larger obstacle and makes very good throwers less comfortable.
Counting pivots: Markers get more points for forcing more pivots. This is a great approximation for the flat stack mark in the middle of the field.
Flat stack marking on the sideline: Ready to strike hucks, and stopping inside out throws. The around throw into the middle of the flat stack is a very difficult throw, so it is not our highest defensive priority.
Downfield Drills for Defense:
1v1 Walkups: Starting at stalling –3, let the defender walk towards a stationary cutter. 1v1 for 4 seconds. Emphasize decision making on defense; choose what you want to take away initially, then take everything away later!
1v1 Runups: Start O and D from point A, sprint to point B, then 1v1 for 4-5 seconds or more. Again, defensive decision making is the key…this time on the fly. Point A and B can be anywhere on the field, with Point A usually at a good cutting spot. Mix the angles of this line up to work on footwork in many situations.
6.1.07
Weekend Practice Schedules
Here are schedules for 2 sets of weekend practices.
Practice Schedule
Saturday, Monroe, 10am-1pm
(This is a late-in-the-year practice, where our offensive and defensive gurus do most of the individual drill planning. This particular schedule is for a single practice, x2 days)
10am Jogging, warmup, stretching
10:25 warmup drills
10:45 water break, intro to Defensive drill set
10:50 Defensive Drill Set
11:20 quick water, break for O drill set (different drills for O team and
D team)
11:40 water break, prepare for Carnage
11:45 Scrimmage, full speed, kick each other's asses and make ourselves
better
12:40 Sprint set conditioning
12:45 Offensive Fatigue Drills; fundamental while tired or under pressure
12:55 FULL cooldown, with cooldown plyos, strict stretching routine, core
exercises
1:10pm Done, BagO
Sunday, 9am-12pm
9-945, Physical warmup, quick strike game to 3.
945 water break
950 warm up drills, fundamentals
1010 Offensive Drill Set (split in O and D teams, doing opposite of
Saturday
10:35 water break
10:40 Scrimmage. no holds barred.
11:40 conditioning, fatigue/pressure drills,
11:55 FULL cooldown.
12:10pm done, BagO
-------------------------------------------------------------------------------
Early Season Weekend Practice Schedule (late July, 2006)
Pre-practice notes:
It is going to be hot. Do what you need to do.
Bring dues ($200).
Bring your Red jersey.
Bring it.
Weekend Goals:
Creation of Sockeye '06 intensity and teamwork
Improve coordination and aggressiveness of individual/team D:
Handler D
Downfield D Fundamentals
Run EndZone offense more efficiently
Strengthen offensive fundamental base:
Clearing & Reaction Cutting
Dump/Swing
Sideline play (facing the middle of the field)
Get 6+ hours of improvement out of 6 hours on the field. Efficiency!
Kick ass and Have fun.
Saturday Schedule:
10AM @ Lake Tye, Monroe: Cleats and sunscreen on and jogging for warmup
1020: Finish warmup, quick water break
1023: Quick footwork drills, warmup throw-run-catch drill(s), new huck drill
1040: Defense: Handler D (D committee's World)
Discussion, fundamental drill, designed handler games
1140: Mandatory Ice, Water, Shade and sunscreen break
1150: Discussion of Offensive fundamentals
2-3 mentally intense drills with live individual OvD
1220: [time and progress dependent] short OvD scrimmage
1230: Endzone offense
quick discussion; Around the Mark throws and Breakmark cutting
Live EndZone scrimmage
1245: Conditioning: Speed Endurance
1255: Recap/Cooldown
Sunday Schedule:
2PM @ Lake Tye, Monroe: CLeats/sunscreen on, jogging
220: finish warmup, quick water break
223: Quick no-disc marking drill, footwork drill, disc skill drill
240: Defensive Focus: Downfield D (D committee's world)
quick discussion, Drills, simulations
340: Mandatory Ice/Water/Shade/Sunscreen
350: Discussion of Flat Stack handling principles:
C-cuts, handler clears, dump and swing, backfield dumps.
3 mentally intense drills
420: [progress depending] Live OvD fullfield scrimmage (no O-team pulls).
450: Conditioning (immediately after final point)
Quickness/Explosiveness focus
5pm: Recap/Cooldown
Practice Schedule
Saturday, Monroe, 10am-1pm
(This is a late-in-the-year practice, where our offensive and defensive gurus do most of the individual drill planning. This particular schedule is for a single practice, x2 days)
10am Jogging, warmup, stretching
10:25 warmup drills
10:45 water break, intro to Defensive drill set
10:50 Defensive Drill Set
11:20 quick water, break for O drill set (different drills for O team and
D team)
11:40 water break, prepare for Carnage
11:45 Scrimmage, full speed, kick each other's asses and make ourselves
better
12:40 Sprint set conditioning
12:45 Offensive Fatigue Drills; fundamental while tired or under pressure
12:55 FULL cooldown, with cooldown plyos, strict stretching routine, core
exercises
1:10pm Done, BagO
Sunday, 9am-12pm
9-945, Physical warmup, quick strike game to 3.
945 water break
950 warm up drills, fundamentals
1010 Offensive Drill Set (split in O and D teams, doing opposite of
Saturday
10:35 water break
10:40 Scrimmage. no holds barred.
11:40 conditioning, fatigue/pressure drills,
11:55 FULL cooldown.
12:10pm done, BagO
-------------------------------------------------------------------------------
Early Season Weekend Practice Schedule (late July, 2006)
Pre-practice notes:
It is going to be hot. Do what you need to do.
Bring dues ($200).
Bring your Red jersey.
Bring it.
Weekend Goals:
Creation of Sockeye '06 intensity and teamwork
Improve coordination and aggressiveness of individual/team D:
Handler D
Downfield D Fundamentals
Run EndZone offense more efficiently
Strengthen offensive fundamental base:
Clearing & Reaction Cutting
Dump/Swing
Sideline play (facing the middle of the field)
Get 6+ hours of improvement out of 6 hours on the field. Efficiency!
Kick ass and Have fun.
Saturday Schedule:
10AM @ Lake Tye, Monroe: Cleats and sunscreen on and jogging for warmup
1020: Finish warmup, quick water break
1023: Quick footwork drills, warmup throw-run-catch drill(s), new huck drill
1040: Defense: Handler D (D committee's World)
Discussion, fundamental drill, designed handler games
1140: Mandatory Ice, Water, Shade and sunscreen break
1150: Discussion of Offensive fundamentals
2-3 mentally intense drills with live individual OvD
1220: [time and progress dependent] short OvD scrimmage
1230: Endzone offense
quick discussion; Around the Mark throws and Breakmark cutting
Live EndZone scrimmage
1245: Conditioning: Speed Endurance
1255: Recap/Cooldown
Sunday Schedule:
2PM @ Lake Tye, Monroe: CLeats/sunscreen on, jogging
220: finish warmup, quick water break
223: Quick no-disc marking drill, footwork drill, disc skill drill
240: Defensive Focus: Downfield D (D committee's world)
quick discussion, Drills, simulations
340: Mandatory Ice/Water/Shade/Sunscreen
350: Discussion of Flat Stack handling principles:
C-cuts, handler clears, dump and swing, backfield dumps.
3 mentally intense drills
420: [progress depending] Live OvD fullfield scrimmage (no O-team pulls).
450: Conditioning (immediately after final point)
Quickness/Explosiveness focus
5pm: Recap/Cooldown
Defensive Meeting
here are the results from a D-squad meeting...might not be clear at all what some of the issues are, but the general focuses for this past year are there.
Defensive committee discussion:
1. Heads up D
- Need to drill it a bunch. Basic head up drill and 3 versus 3 drill.
- RED = triangle in back
2. Defensive positioning
- Handler cover:
i. In his grill – play physically, pressure enough to challenge the pass and not allow an easy continuation throw or huck
ii. Switch it up – dictate handler’s cutting lanes, offer different lanes and different looks to keep handler off balance
iii. No limbo – poach or don’t poach, sprint through limbo
iv. Dump stunts – no blanket policy, but sideline and field players should know which stunt is in use at any given point of the game. For example, does the marker stop the dump, or pressure the down-field pass? Depends on the opponent or the situation.
- downfield positioning:
i. switching – see above
ii. need to have general downfield positioning discussion at weekend practice with good attendance.
iii. Too much turnstyle
iv. Need to rely on marks more to stop hucks so that comeback cuts can be defended
3. Zone
- need defined positions/zone team
- deeps/wings interchangeable, don’t pass off deep cutter to stationary defender
- deeps may play deep and long more than side to side and should be more conservative than they have been
- wings – own middle of the field, control through major communication with the middle and chasers in the cup. Also, during fast break by offense
(break through cup), wings should not attack an unmarked thrower, but should jump back and to the middle to guard the next receiver.
- trap: communication from trapping mark needs to come early, try to trap on either long swings or those that are angled downfield to allow an easier trap.
- Sideline chatter needs to be more focused
4. Subbing
- As discussed in subbing meeting - Tightening up will allow for better defensive chemistry.
5. Offense
- more defined positions
- call primary cutters
- spread middle cutters
- downfielders stay in lane
- handlers very active, almost constant movement
- bounce quickly and often
6. Vocab
- strike = contest force side
- red = triangle switching in back
- bounce = move the disc
- inside/around = which throw to stop on mark
- attack = cup play man for one throw against spread zone offense
7. FSU
- needs much more practice and explanation
- major purpose: to stop offensive pull plays - containment D
- getting blocks is sweet but secondary
- will add match-up stunts and forcing one way techniques
8. Marking
- more stop continue drill
- need to get to mark more quickly
- attack in close first, but then bounce back to stop step through breaks
- need to practice Force Middle and Straight Up
- attack dump at 6/7 stall count
Defensive committee discussion:
1. Heads up D
- Need to drill it a bunch. Basic head up drill and 3 versus 3 drill.
- RED = triangle in back
2. Defensive positioning
- Handler cover:
i. In his grill – play physically, pressure enough to challenge the pass and not allow an easy continuation throw or huck
ii. Switch it up – dictate handler’s cutting lanes, offer different lanes and different looks to keep handler off balance
iii. No limbo – poach or don’t poach, sprint through limbo
iv. Dump stunts – no blanket policy, but sideline and field players should know which stunt is in use at any given point of the game. For example, does the marker stop the dump, or pressure the down-field pass? Depends on the opponent or the situation.
- downfield positioning:
i. switching – see above
ii. need to have general downfield positioning discussion at weekend practice with good attendance.
iii. Too much turnstyle
iv. Need to rely on marks more to stop hucks so that comeback cuts can be defended
3. Zone
- need defined positions/zone team
- deeps/wings interchangeable, don’t pass off deep cutter to stationary defender
- deeps may play deep and long more than side to side and should be more conservative than they have been
- wings – own middle of the field, control through major communication with the middle and chasers in the cup. Also, during fast break by offense
(break through cup), wings should not attack an unmarked thrower, but should jump back and to the middle to guard the next receiver.
- trap: communication from trapping mark needs to come early, try to trap on either long swings or those that are angled downfield to allow an easier trap.
- Sideline chatter needs to be more focused
4. Subbing
- As discussed in subbing meeting - Tightening up will allow for better defensive chemistry.
5. Offense
- more defined positions
- call primary cutters
- spread middle cutters
- downfielders stay in lane
- handlers very active, almost constant movement
- bounce quickly and often
6. Vocab
- strike = contest force side
- red = triangle switching in back
- bounce = move the disc
- inside/around = which throw to stop on mark
- attack = cup play man for one throw against spread zone offense
7. FSU
- needs much more practice and explanation
- major purpose: to stop offensive pull plays - containment D
- getting blocks is sweet but secondary
- will add match-up stunts and forcing one way techniques
8. Marking
- more stop continue drill
- need to get to mark more quickly
- attack in close first, but then bounce back to stop step through breaks
- need to practice Force Middle and Straight Up
- attack dump at 6/7 stall count
Pod practice examples
Sockeye Pod Practices:
These are several (3) practice schedules for Sockeye practices during the 2006 year. These are specifically for Thursday practices, when we work in small groups (5-10) in a skill-and-conditioning focused way.
Thursday Pod, 8-2-06
Team Goals: Improve offensive flow, continue marking progress
0:00 Jog, 7-8 warmup plyos, stretch
:15 5-6 faster plyos, 2x 40 yard up-and-outs
:20 water
Warm up drills
:22 Dishy drill with a twist
Flare the initial cut slightly to one side. Handler then cuts underneath
the receiver, to the far side, so the dishy will be slighty behind and to the
back side. Handler should be catching the dishy about 2-3 yards lateral and ~1
yard behind receiver. Fake and throw.
:25 2-line marking drill
Markers should alternate between working on low hands and stopping either
forehand or backhand.
:30 Clearing drill
1 line of about 6 players, same clearing drill as on Saturday, with the
disc moving to two cutters and then to a stationary player (or just to the
ground).
Everyone should do this:
2 times through receiving in the middle of the field (clearing
either side)
2 times through backhand side
2 times through forehand side
2 times through with a force middle near a sideline (reading to
see if there is space to clear up the line, using out-of-bounds space?)
:41 Stop huck with pressure drill
Just like Saturday, stop the around huck with your body (not by lunging or
diving arms) and then pressure the middle throw.
Do this 2 times each as normal, and two times with the cutter/defender
coming from a center stack towards the sideline (which should be harder on the
Offense...)
:46 Water break
:49 Quick 3 Man marking drill, alternate between super shifty marks (forcing as
many pivots as possible) and super-physical-intended-to-help-the-offense
marks). If time is running short skip this part, rather than any other.
:55 3v3 EndZone
Similar to last pod: 3v3 in the endzone, starting either with one dump or
two dumps. Endzone should be 25 yards wide and about 4-5 yards deep.
Defensive focus is on stopping handlers using the footwork we have been
practicing, and communication.
Offensive focus is on working together, dumping and scoring using around
throws.
Rotate the D through so that offense has several (4-5) possessions in a row.
1:10 Conditioning
20x 20 yard sprints
about ten seconds rest between each. Do together if possible. start with
different footwork (sideways, backwards, stagger step each leg) when possible.
1:17 Immediately into throwing
1:20 cooldown/stretch
1:28 done
POD PRACTICE, 8-23-06
Team Goal:
Get back up to speed after ECC tournament and ready ourselves for a strong Saturday practice.
Offensive Goals:
Be more comfortable with dump/swing
Sideline cutting
Defensive Goals:
Vision and Defensive Faking
0:00 Jogging/show easy plyos/stretch
0:15 7-8 harder plyos, 2x 40 yard buildups/water break
0:22 3 man mark drill, 3 times through each variation
[build up to game type marks]
no hands
low
throwers trying to draw fouls
stopping either flick or backhand
0:30 Warm up drills
1) Dishy (mix of normal and outside) 2-3 reps each
2) 2v2 2 line drill (marker/thrower and cutter/D for 1 throw)
Throw can be to live or dead side. Win the middle of the
field. 2 reps each.
3) 2v2 2 line drill....this time, the cutter should cut at least 3-4 yards
into the live side (any angle) and then to the dead side. Throwers are
focusing on throwing the around throw into space where possible. 2-3 reps
each.
0:40: Water Break
0:42: Dump Swing drills
1) 4v0
a) flat Stack
start with 2 handlers, 2 cutters. throw to cutter on a sideline
starting with handler attack, hit either the A or B handler
dump, and then swing to a downfielder on the break side, with or without
hitting the other handler.
work each sideline once at each position.
b) vert stack
start with 2 handlers, 2 cutters
throw to a cutter on sideline. handlers should set up at the A and B
(front of stack). same as before, handers attack and we dump swing,
finishing to a stack cutter on the break side.
2) 3v3
Offensive Drill:
Starting with a disc on the sideline of a 30 yard wide field, play
stall-10 until 5 passes.
O: try to work against the force, moving as far downfield and to the far
line as possible.
Defensive drill:
Same set up, but offense should try to use stagnant 'traditional'
offensive look, setting up a stationary dump and using more throws into
space. Make faceguarders pay for it.
0:55 Water Break
0:57 7v0 Vert Stack Run throughs
Do 2-3 each, go for about 50 yards if possible, work on stack
spacing (ie, staying far away from the sideline and handler rotation).
Running at 75% speed, these are for remembering who is supposed to cut and
for spacing away from the line.
Take a little time between these sets and do fewer, but higher focus,
reps.
1:01 Quick Water Break
1:04 3v3 End Zone Plays (on same 22 by 5 yard endzone)
5 second stall on the first throw. Sets of 3 for each O. go 2-3
each person on O, with different people if possible.
1:17 Conditioning
12 x 40yards
sprint 40, walk 40, the walk is the rest
1:22 immediate throwing
1:25 cooldown jog, stretch, done
POD PRACTICE, FIRST WEEK IN SEPTEMBER (after team break)
Overall Pod Goals: Bridge the gap back from the break to the Series
Offensive Goal: Communication and continuation, reconnecting with read
progressions
Defensive Goal: Stop continuation on break side, quickly raise pressure
level, increase defensive intensity
0:00 Jogging/show easy plyos/stretch
0:15 7-8 harder plyos, 2x 40 yard buildups/water break
0:22 3 man mark drill, 3 times through each variation
A change: start each mark by having the thrower and marker close eyes for 1-2
seconds, then both open eyes and start. This is to work on reaction time in a
game situation.
no hands
low
throwers trying to draw fouls
stopping either flick or backhand
0:30 Read Progressions: Quick Reintroduction
a) flat stack, 2 lines. one person gets the disc as the dump sets up...
progression;
[dishy] middle, middle, outside, dump
get 1-2 reps each.
b) vert stack, one line. have someone establish as the stack[master].
progression;
lane, lane, stackmaster, dump
gets 2-3 reps each.
0:40 stop continue cutting drill
like on Saturday, this is an offensive drill to work on timing the
continue cut to the break side.
get 2 throwing reps per person
0:46 water break
0:48 "2.5v2.5 break mark drill" (the extended 2v2 we did on at our last Saturday
practice and our last pod)
the goal of the offense is to get the disc from the line, to the thrower,
to the cutter, to the stationary target. defense needs to contain the disc
on the live side.
use injured guys as stationary targets if possible.
[this drill is slow, but quality. make the reps good, rather than getting a
lot of them.]
1:01 water break
1:04 3v3 End Zone Plays (on same 22 by 5 yard endzone)
5 second stall on the first throw. Sets of 3 for each O. go 2-3
each person on O, with different people if possible.
1:17 Conditioning
10 x 40yards
sprint 40, jog 40
1:20 immediate throwing
1:25 cooldown jog, stretch
1:32 done.
These are several (3) practice schedules for Sockeye practices during the 2006 year. These are specifically for Thursday practices, when we work in small groups (5-10) in a skill-and-conditioning focused way.
Thursday Pod, 8-2-06
Team Goals: Improve offensive flow, continue marking progress
0:00 Jog, 7-8 warmup plyos, stretch
:15 5-6 faster plyos, 2x 40 yard up-and-outs
:20 water
Warm up drills
:22 Dishy drill with a twist
Flare the initial cut slightly to one side. Handler then cuts underneath
the receiver, to the far side, so the dishy will be slighty behind and to the
back side. Handler should be catching the dishy about 2-3 yards lateral and ~1
yard behind receiver. Fake and throw.
:25 2-line marking drill
Markers should alternate between working on low hands and stopping either
forehand or backhand.
:30 Clearing drill
1 line of about 6 players, same clearing drill as on Saturday, with the
disc moving to two cutters and then to a stationary player (or just to the
ground).
Everyone should do this:
2 times through receiving in the middle of the field (clearing
either side)
2 times through backhand side
2 times through forehand side
2 times through with a force middle near a sideline (reading to
see if there is space to clear up the line, using out-of-bounds space?)
:41 Stop huck with pressure drill
Just like Saturday, stop the around huck with your body (not by lunging or
diving arms) and then pressure the middle throw.
Do this 2 times each as normal, and two times with the cutter/defender
coming from a center stack towards the sideline (which should be harder on the
Offense...)
:46 Water break
:49 Quick 3 Man marking drill, alternate between super shifty marks (forcing as
many pivots as possible) and super-physical-intended-to-help-the-offense
marks). If time is running short skip this part, rather than any other.
:55 3v3 EndZone
Similar to last pod: 3v3 in the endzone, starting either with one dump or
two dumps. Endzone should be 25 yards wide and about 4-5 yards deep.
Defensive focus is on stopping handlers using the footwork we have been
practicing, and communication.
Offensive focus is on working together, dumping and scoring using around
throws.
Rotate the D through so that offense has several (4-5) possessions in a row.
1:10 Conditioning
20x 20 yard sprints
about ten seconds rest between each. Do together if possible. start with
different footwork (sideways, backwards, stagger step each leg) when possible.
1:17 Immediately into throwing
1:20 cooldown/stretch
1:28 done
POD PRACTICE, 8-23-06
Team Goal:
Get back up to speed after ECC tournament and ready ourselves for a strong Saturday practice.
Offensive Goals:
Be more comfortable with dump/swing
Sideline cutting
Defensive Goals:
Vision and Defensive Faking
0:00 Jogging/show easy plyos/stretch
0:15 7-8 harder plyos, 2x 40 yard buildups/water break
0:22 3 man mark drill, 3 times through each variation
[build up to game type marks]
no hands
low
throwers trying to draw fouls
stopping either flick or backhand
0:30 Warm up drills
1) Dishy (mix of normal and outside) 2-3 reps each
2) 2v2 2 line drill (marker/thrower and cutter/D for 1 throw)
Throw can be to live or dead side. Win the middle of the
field. 2 reps each.
3) 2v2 2 line drill....this time, the cutter should cut at least 3-4 yards
into the live side (any angle) and then to the dead side. Throwers are
focusing on throwing the around throw into space where possible. 2-3 reps
each.
0:40: Water Break
0:42: Dump Swing drills
1) 4v0
a) flat Stack
start with 2 handlers, 2 cutters. throw to cutter on a sideline
starting with handler attack, hit either the A or B handler
dump, and then swing to a downfielder on the break side, with or without
hitting the other handler.
work each sideline once at each position.
b) vert stack
start with 2 handlers, 2 cutters
throw to a cutter on sideline. handlers should set up at the A and B
(front of stack). same as before, handers attack and we dump swing,
finishing to a stack cutter on the break side.
2) 3v3
Offensive Drill:
Starting with a disc on the sideline of a 30 yard wide field, play
stall-10 until 5 passes.
O: try to work against the force, moving as far downfield and to the far
line as possible.
Defensive drill:
Same set up, but offense should try to use stagnant 'traditional'
offensive look, setting up a stationary dump and using more throws into
space. Make faceguarders pay for it.
0:55 Water Break
0:57 7v0 Vert Stack Run throughs
Do 2-3 each, go for about 50 yards if possible, work on stack
spacing (ie, staying far away from the sideline and handler rotation).
Running at 75% speed, these are for remembering who is supposed to cut and
for spacing away from the line.
Take a little time between these sets and do fewer, but higher focus,
reps.
1:01 Quick Water Break
1:04 3v3 End Zone Plays (on same 22 by 5 yard endzone)
5 second stall on the first throw. Sets of 3 for each O. go 2-3
each person on O, with different people if possible.
1:17 Conditioning
12 x 40yards
sprint 40, walk 40, the walk is the rest
1:22 immediate throwing
1:25 cooldown jog, stretch, done
POD PRACTICE, FIRST WEEK IN SEPTEMBER (after team break)
Overall Pod Goals: Bridge the gap back from the break to the Series
Offensive Goal: Communication and continuation, reconnecting with read
progressions
Defensive Goal: Stop continuation on break side, quickly raise pressure
level, increase defensive intensity
0:00 Jogging/show easy plyos/stretch
0:15 7-8 harder plyos, 2x 40 yard buildups/water break
0:22 3 man mark drill, 3 times through each variation
A change: start each mark by having the thrower and marker close eyes for 1-2
seconds, then both open eyes and start. This is to work on reaction time in a
game situation.
no hands
low
throwers trying to draw fouls
stopping either flick or backhand
0:30 Read Progressions: Quick Reintroduction
a) flat stack, 2 lines. one person gets the disc as the dump sets up...
progression;
[dishy] middle, middle, outside, dump
get 1-2 reps each.
b) vert stack, one line. have someone establish as the stack[master].
progression;
lane, lane, stackmaster, dump
gets 2-3 reps each.
0:40 stop continue cutting drill
like on Saturday, this is an offensive drill to work on timing the
continue cut to the break side.
get 2 throwing reps per person
0:46 water break
0:48 "2.5v2.5 break mark drill" (the extended 2v2 we did on at our last Saturday
practice and our last pod)
the goal of the offense is to get the disc from the line, to the thrower,
to the cutter, to the stationary target. defense needs to contain the disc
on the live side.
use injured guys as stationary targets if possible.
[this drill is slow, but quality. make the reps good, rather than getting a
lot of them.]
1:01 water break
1:04 3v3 End Zone Plays (on same 22 by 5 yard endzone)
5 second stall on the first throw. Sets of 3 for each O. go 2-3
each person on O, with different people if possible.
1:17 Conditioning
10 x 40yards
sprint 40, jog 40
1:20 immediate throwing
1:25 cooldown jog, stretch
1:32 done.
mental prep tips
[from sockeye internal email list]
Hey guys,
Visualization can help. If you are interested, here are 3 small things you can do that might help for Nationals. This is a quick read, and it might help someone (they work for me).
1) Visualize the little things
Daydreaming about Nationals is going to happen. It can either help you or hurt you, depending on how you focus this spare mental energy.
Example: Half awake, I envision catching a D-goal on a huge sky. I rewind this play in my mind, and, using a little willpower, I force myself to envision the same situation, but this time I shut down the cut, preventing the throw and causing a turnover somewhere else. Or a stall. Now, I am doing a reasonable little thing instead of an unlikely big one.
Why it works: At some point, your mental prep will tell you what to do on the field. If you have prepared yourself to do the little things under pressure, you will; your daydreaming will help you in pressure situations. However, if all you have shown your brain is a highlight reel, your instinct will be to jump 8 feet high over 10 people...and since your brain doesn't know how to make that happen reliably, then it can get confused, and freeze.
Visualizing what you do consistently helps you do that even when it is tough. Or you are tired.
2) Visualize responding to mistakes
Your daydreams are only mostly under your control, and sometimes you will visualize adversity, either to yourself or your teammate.
Force yourself to visualize responding positively to this. Either jogging to the sideline and using your voice to help the next point, or help to a defensive stand. You can do the same thing when you visualize a teammates mistake...see yourself respond by playing better on O or D, or helping your team respond on the field, or by saying something useful from the sideline.
Turn daydreaming 'mistakes' into a useful exercise.
3) Mantras
This one is HUGE for me.
Pick a positive, goal-oriented, short statement. For me, last year, it was:
"I will be calm and focused with the disc at Nationals"
It should be simple to say, and achieveable. Avoid saying "I will not" or setting numerical goals.
Say this mantra to yourself 5 times before you go to bed each night. Feel free to say it at other times...I do it when I feel nervous about Natties or when I wake up.
5 times, physically SAY it (thinking it is much less effective, though it can still help).
Why it works: We have a feedback loop in our brains that actually can convince us that a statement is true if we say it enough. Crazy? Maybe. But it works, and can help your body respond better in crunch time by maximizing your instinct for success.
Hey guys,
Visualization can help. If you are interested, here are 3 small things you can do that might help for Nationals. This is a quick read, and it might help someone (they work for me).
1) Visualize the little things
Daydreaming about Nationals is going to happen. It can either help you or hurt you, depending on how you focus this spare mental energy.
Example: Half awake, I envision catching a D-goal on a huge sky. I rewind this play in my mind, and, using a little willpower, I force myself to envision the same situation, but this time I shut down the cut, preventing the throw and causing a turnover somewhere else. Or a stall. Now, I am doing a reasonable little thing instead of an unlikely big one.
Why it works: At some point, your mental prep will tell you what to do on the field. If you have prepared yourself to do the little things under pressure, you will; your daydreaming will help you in pressure situations. However, if all you have shown your brain is a highlight reel, your instinct will be to jump 8 feet high over 10 people...and since your brain doesn't know how to make that happen reliably, then it can get confused, and freeze.
Visualizing what you do consistently helps you do that even when it is tough. Or you are tired.
2) Visualize responding to mistakes
Your daydreams are only mostly under your control, and sometimes you will visualize adversity, either to yourself or your teammate.
Force yourself to visualize responding positively to this. Either jogging to the sideline and using your voice to help the next point, or help to a defensive stand. You can do the same thing when you visualize a teammates mistake...see yourself respond by playing better on O or D, or helping your team respond on the field, or by saying something useful from the sideline.
Turn daydreaming 'mistakes' into a useful exercise.
3) Mantras
This one is HUGE for me.
Pick a positive, goal-oriented, short statement. For me, last year, it was:
"I will be calm and focused with the disc at Nationals"
It should be simple to say, and achieveable. Avoid saying "I will not" or setting numerical goals.
Say this mantra to yourself 5 times before you go to bed each night. Feel free to say it at other times...I do it when I feel nervous about Natties or when I wake up.
5 times, physically SAY it (thinking it is much less effective, though it can still help).
Why it works: We have a feedback loop in our brains that actually can convince us that a statement is true if we say it enough. Crazy? Maybe. But it works, and can help your body respond better in crunch time by maximizing your instinct for success.
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