Humpfreeze

Scrimmage vs. Barrio on Saturday

2009-06-05T13:20:00.000-07:00

Short notice, but Barrio's coming up on Saturday. We'll scrimmage them after our Saturday morning practice.

So: Practice 11 a.m. - 1 p.m.

Scrimmage 1 - 2 p.m.

It'll all be at Thorpe — North softball field is the 1st choice, then the muddy soccer field.

Sweet!

Here comes the rain again

2009-05-30T14:59:00.000-07:00

Practice was rained out today. That's a bummer because the weather seems to have been against us nearly every practice. Of course we can't choose the weather conditions we play tournaments in. So the unholy wind, cold, and/or wet conditions will be good for us or something. But like eating our veggies when we were five, it still ain't fun.
It's also a bummer being rained out because we only have one practice a week while the very fun and excellent Flagstaff League (FUEL) is in season. While each practice is important it feels like our one a weeks are even more so and even more of a bummer when it rains us out. But we have track workouts on Tuesday at 4:30pm at the NAU track to look forward too.
Just three weeks from the Flagstaff tournament and I can't wait to line up with my HumpFreeze squad.

Wednesday May 20 practice

2009-05-22T14:49:00.001-07:00

We had: Andy, Shakey, Ian, Shimoni, Mason, Nockels, Lawrence, James, Aaron, Jake (hurt, left), Jee, Bala, Jasmine, Allie (hurt), Flaimy (hurt)

We did: warmup, throws, mark drill, huck-tos, sideline dump drill, scrimmage

This was our best practice yet. Sloppy conditions, but we had the most numbers and the most intense scrimmage we've had all year.

The mark drill was our usual triangle with one marker. I saw a few too many high-release and low-percentage throws trying to get the break off ... Remember, this drill is about making solid throws for breaks if you can, and taking the easy, open option if you can't.

The huck-to drill was BRUTAL. But I really liked it; we'll definitely do it again. I guess it's not a real huck per se, just an out throw to space to a cutter. It could be as short as a 15- to 20-yard throw. But both players have to keep moving, keep focusing on the catch and the throw. Like Bala said, this play is nearly impossible to stop in a game situation. You cut in, get the disc, dump it, and immediately cut deep. No way your defender can keep up. Booyah.

Sideline dump drill. We split into two groups, and the groups did slightly different variations of the drill. But the fundamental theory is the same: you're trapped on the sideline with the disc and you're trying to dump it. For upline dump cuts, you must throw the disc to space: out in front of your dump. Otherwise, the defender will eat up your dump throw. Also of note: the dump receiver has to cut hard to get open, just like a cutter from the stack. You can't just sit and wait and expect a perfect throw, you've got to get open by cutting hard.

Like we said before, the scrimmage was very intense. We had 5s, a much closer simulation to a real game than we've had in a few weeks. We played a game to 3, followed by a game to 7. Both went to universe point. We saw some great things by both teams (taking advantage of defensive miscues, HOT endzone D, patience near the end zone, dumps and swings, solid marks), but also some things to work on (decision-making, communication, making easy catches, throwing into poaches, giving up breaks). Overall, a great, great scrimmage. Good adjustments by both teams, and good focus and intensity.

We also changed up our practice schedule to accommodate the start of the league. Look for it in a future post.

Saturday May 16 practice

2009-05-22T14:38:00.000-07:00

We had: Andy x 2, Eric, Ryan, Nockels, Jee, Allie, Cricket, Taydro, Jasmine, Brittany (left)

We did: warmup, throws, 20-10s, in & out huck drill, scrimmage.

I don't like doing 20-10s, but damn they're good practice. The thrower is constantly throwing to space, and the runner has to constantly focus and make good catches and throws. The quick stuff — throwing and going — is really good practice. I saw some pairs way too far apart. Remember, you should never be more than 15 yards from your thrower in this drill.

We worked on timing of our cuts with the in & out huck drill. Also, quick movement: the initial thrower doesn't just watch the throw, he or she sprints up to the in cutter to get the disc back. Then the cutter going deep should be open on a deep cut. A couple times, the deep cutter took off too early and was too deep by the time the thrower was ready to throw. Also, this deep cut was often too angled. We're trying to cut almost directly out, not out at a 45-degree angle. But other than that, we had some really good connections.

The scrimmage went well, once we figured out our cone situation. Cricket had some badass hucks — having our girls huck can completely change our game. Nice job everyone.

Wednesday May 13 practice

2009-05-16T10:02:00.001-07:00

There: Allie, Jee, Flaimy, Erin (late)

Andy, Shakey, Mason, Shimoni, James, Jake, Eric, Nockels (late)

We did: warmup, quick-throws, quick throws + running, cut drill, endzone O off stoppage, endzone fast break, scrimmage

I'm digging the quick-throw drills. I like the idea: Catch, turn, throw, all as fast as you can without rushing. Good drill, and good warmup. The cut drill is kinda boring and repetitive, but it simulates the Ho stack SO WELL that we have to keep doing it. Some famous baseball player once said, "Baseball should be called 'Adjustments.'" For some reason that quote reminds me of this drill. You learn from what you did last time, and use it to your advantage the next time. If you get burned deep last time, don't let it happen the next time. etc.

Endzone O was a little hairy. Both teams had trouble scoring. We could chalk it up to amazing defense, but the real story was that we made bad decisions and poor execution. Of course, we don't have an Official Endzone Strategy yet, much less any Set Plays. So our struggles weren't unexpected. Some things we can do better next time, both from a stopped disc, and on the fly:

1) Get the disc off the line. From the corner cone, we spent too much time looking for cuts that weren't there and not enough time looking for our dump & swing.

2) Communicate. Sure, the defense knows our names, too, but if I call "ALLIE!" then everyone knows it's her cut, and things can develop from there. If there's no call, no one cuts or everyone cuts and it can get sloppy. Let's look to make a call.

3) Try to break, but make a good decision. It's really hard to stop a good break throw for a score. We had some really nice one-throw scores in this drill, which are great for the offense. But some of the attempted breaks should not have been thrown. Low percentage.

Oh yeah: on defense: Nice job holding the mark. Could communicate more, too ("Strike!" "Up!) and "No Break!" calls especially).

The scrimmage was pretty one-sided, but nice job on both teams fighting through. We won't always play evenly matched games. When we're playing a crummy team, we have to stay focused and play up to our level, not down to theirs. And when we're getting blown out (yes, it will happen), it's up to us to keep the competitive mentality and focus on one point at a time.

Sweet. League starts soon. We gotta talk about that.

Saturday May 9 practice

2009-05-11T13:19:00.001-07:00

There: Andy x 2, Ian, Shimoni, Jee, Jaffe, Kristine.

We did: warmup, quick throws, quick run & throws, huck-tos, scrimmage

We learned: Shimoni LOVES to quick throw drill. It can be very effective: You catch the disc, turn and throw it quickly. The idea is not to hold it too long, so the defense can't get set. Practicing that quick movement will help us in games. Of course, it's possible to rush things. We don't want push passes or swilly throws. We're staying controlled with these throws; we're trying to cut down on "transition time" from catching to throwing. So you catch the disc, control it, change grip, turn, step out, get low, throw. All in less than a second.

Then we added running to the drill. So you throw, run toward your throw, catch it, turn, throw, follow your throw, etc. Same idea, but there's running involved. There's a lot more going on now, and I noticed everyone was rushing a bit. Being quick is good, but being accurate is more important.

The huck-tos worked (again) on quick movement, and catching and throwing when tired. It got a little hairy with the wind. Next time we do this drill, I want everyone to focus on running full sprint, both in and out.

Te 3x3 scrimmage put our drills into play. The quick throws and quick cuts were key. 3x3 is basically a full-time fast break. It's impossible to clog, so you can run pretty much wherever you want. both teams did well at employing the quick stuff.

Wednesday, May 6 practice: DEFENSE!

2009-05-11T12:59:00.000-07:00

There: Andy x 2, Shakes, Jee, Allie, Kristine, Ian, Lawrence, Bala, Rosi (hurt), Mohini (baby), Eric, Erin Young

We did: Warmup, throwing, mark drill, go-tos, in-or-out cut drill, sideline dump drill

We learned: The go-tos are all about explosiveness, on O and D. It's hard to make up that step on D, but if the cutter slows down at all, you're right there to D it. On O: quick movement. Can't slow down, especially when cutting in. The thrower: try to throw the disc where the cutter is most likely to catch it. If the defender is on one arm, throw it to the other arm.

The cut drill went great, and we'll definitely do it again. It's the closest cutting simulation to a game situation. You can cut in or out, break side or force side, and the defender has to try to shut you down. Tips for offense: Take what they give you. The best thing you can do is get away from your defender. Watch your defender's hips. Once they turn one way, go the other. Running directly at defenders can put them on their heels, making it easier to separate yourself. Tips for defenders: Watch the cutter's hips. Stay close — don't let them have a free cut. Use your body. Stay on your toes.

The sideline dump drill worked on dumping and dump defense. On O, it's crucial to throw these throws to space. Whether it's up the line or back, a defender will always be close. So throw it where only your teammate can catch it. Same cutting principles apply to cutting for a dump: Get your defender on the heels, watch for the hips to commit, and bust. On D, communicating is key. "Strike!" calls can help if you're beat upline. Try to shut down one option, and be ready to get in a good position to stop the swing.

May 2 practice

2009-05-05T00:31:00.000-07:00

We had: Andy Wade, Andy Werness, Ian, Shimoni, Nockels (didn't cleat up & left early), Shakey (late)

Jee, Flaimy, Allie, Rosi (hurt)

We did: warmup, dynamics, buildups, controlled throwing, new (but unimproved) mark drill, snake drill, huck drill, 3-on-3.

We tried a new version of the mark drill. The idea is to better simulate a game scenario, but I'm not sure we accomplished that. Really, this is more of a warmup drill than anything else. The idea is pretty simple: The mark is trying to stop a break, and the thrower is trying to get one off.

The snake drill went pretty well — even when the wind picked up, it made us focus even harder on making better throws and catches. This drill works on quick throws and quick cuts while still maintaining control. Like Shakey says, "Be quick but don't hurry." Especially in the wind, if you don't stop your cut, plant your feet, step out and get low on the throw, you won't make a good throw. And, as always, we're running through discs on our cuts.

The huck drill was also affected by the wind, but we made the most of it. Good throws to space. On the cuts, if the disc was floating, we talked about timing your jump to catch the disc at the highest possible point. That's good practice in any drill, especially trying to read a swilly disc in the wind.

The 3-on-3 felt like a constant fast break for both sides. It reminded me of the quick-turn drill we did last Wednesday. Give-and-goes worked well. We had a couple silly drops, something we can each work on eliminating. With the smaller field, "hucks" weren't really an option, although we did have some nice throws to the back of the endzone. Lots of touch was required.

We established a new rule: IF YOU'RE HURT, DON'T PLAY. Please still come out to practice (Be cool like Rosi!). But if you tweak something or for whatever reason can't go 100 percent, don't feel obligated to be the 7th on the line. It's up to each individual to make the decision, but please, please don't push yourself and aggravate an injury. You are by no means letting the team down by not playing in the scrimmage.

Big news coming up on Potlatch a Saturday cookout after practice.

Saturday practice, 11 a.m., Thorpe

2009-04-30T15:49:00.000-07:00

That's 11 a.m., May 2, at the Lower Thorpe Field (aka Lakeside Softball Field).

Some of us will be there at 10:30 to jog and throw. We're starting our group warmup at 11 a.m., so don't be late. Lots to talk about (hucks, dumps, marks, league, tourneys, Jaffe's illegitimate son)

April 29 practice

2009-04-30T15:23:00.000-07:00

We had: Andy Wade, Shakey, Ian, Lawrence, Eric, Shimoni, Bala (& baby) Nockels (late/work), Mav (left early/foot still buggin), Jake (didn't stay long/school)

We did: warmups, throws, longer throws, mark drill, Shakey's fast-break drill (which turned into endzone fast-break drill), huck drill, more throws after we were beat.

We didn't have any women besides Bala and Mohini. Rosi showed up at the end, after class. Not sure if the Jines were wrecked from Regionals, or if everyone's really worried about finals or both. Women are a huge part of our team, and the transition from playing women's to playing mixed will take several weeks. So we missed an opportunity to get better.

In any case, we're gonna start picking up the intensity at practice. Which basically means we're starting to take it more seriously — that means showing up on time, focusing and not goofing off during drills, talking about drills and how we can improve. But most importantly, it means showing up to practice. Showing up — even if you're hurt and can't play, or if you can only be there for 30 minutes 'cause of class — shows a hell of a lot of commitment to the team. Everyone has made sacrifices to be there every week, so you can, too. I know there's a lot going on, but if you absolutely can't make it, call me or Shakey.

The drills: Ian and I talked about the mark drill after practice. Maybe there's a way we can have it simulate a game more realistically. The fast-break drills were interesting. It simulates a turn near an endzone, and the defense has to respond immediately (calling the force, pointing at who they're defending, not getting broken). The offense is trying to punch it in with one throw.

The huck drill went great. We had our offense start with about 10 feet of separation, and we completed at least 75 percent of our hucks. We noticed that the throws don't have to be perfect, just in-bounds and in front of the cutter. Also, the earlier you throw the huck, the better.

It's also really hard to throw when you're tired. You start to lose the fundamentals (stepping out, getting low, lots of spin, follow through, etc.) So throwing when you're tired can really help simulate throwing on the fourth game of a tournament.

April 22 practice

2009-04-29T15:37:00.001-07:00

Late on the writeup, but here's what went down:

Present: Andy, Shakey, Ian, Andy, Shimoni, Lawrence, Mason, Eric. Late: Nockels. Left early: Mav

Jee, Paula, Flaimy, Claire. Cheerleaders: Bala & Mohini.

What we did: Warmup, throwing, sideline drill, huck drill, scrimmage.

Lawrence's sideline drill: one person marking for five throws. One person on the sideline shouts "Strike!" or "No break!" when a cutter goes break side or open side. This was a great way practice our communication. Remember that when you're marking, you're not just watching the thrower and adjusting your body position, but you're also listening to teammates on the field and off. A strike call near the endzone can save us a point.

Huck drill: We had some problems reading hucks at Uomo Donna, so we're gonna try to work on this at lots of practices. It was super windy this day, but it's good to practice going up for discs in the wind. We also noticed that it was better to throw early and let the disc hang than to wait too long.

A really important thing we noticed: all our girls had REALLY good hucks. I mean, despite the wind, everyone had a couple of on-the-money puts. Sometimes our girls tend to shy away from making the big throws in a co-ed game, but this shouldn't be the case. Keep hucking, ladies!

Practice on Saturday was blown out — plus a lot of our players were at college regionals. But starting next week, we're going two practices a week: 4:30 Wednesday, 11 am. Saturday. And we're starting ON TIME.

Time to bring the A-Game.

Uomo Donna: HOT HOT HOT

2009-04-20T21:05:00.001-07:00

Uomo Donna was a lot of fun, a lot of great playing, and a lot of HEAT. What we didn't have was a lot of players. Note for the rest of the summer: We need to bring more players to tournaments! Here's the skinny:

The roster: Shakey, Andy 1, Andy 2, Jaffe, Mav, Eric, Jake

Jee, Paula, Kristine, Allie, Kerry

Megan, Alina

SATURDAY

We came in seeded 3rd overall and the top seed in the C pool. (Note: I don't remember all the scores exactly)

Game 1: HF 10, ABQ 9. Always nice to beat a regional rival. We were the first ones at the fields (something we should have done on Sunday, too ...), so we were ready to play early. We got up 3-0, but they tied it up quick by getting a cross-gender huck. I think we took half, then started to inch away near the end. We had started late (obviously), and the soft cap went on at 9-7 or so. They scored the last point after hard cap went on, so we finished at 10-9.

Game 2: HF 10, Beefcakes & Bombshells 9. Probably one of the most exciting double-game-point wins I've been a part of. Eric had a pair of D's on the goal line that saved the game. It had been neck-and-neck throughout. Both teams played aggressively near the end (Universe point must've had 5 or 6 calls), but we scored the final point for the win!

Game 3: HF 12, Tucson Pickup 2. After our much-deserved bye, we had to play against a team that had zero women. That team really shouldn't have been in the tournament to begin with, but we decided to play 5-2 or 4-3 against their line of 6 dudes. We won pretty handily. Nice work by the ladies, and by the whole team against their zone. Oh, and Eric lays out into a Nalgene, which punctures his face. Enjoy the new lip-piercing!

Game 4: Spartans 10, HF 7. The heat and the lack of depth really start getting to us now. We're even for the first few points, but they get three cross-genders to pull away. Really, we scored the same number of times, but by the end we're just dead.

SUNDAY

Game 5: Paradise Found 14, HF 10. Unlike Saturday, we got going late and didn't get to the fields until 9:30 or so. This didn't give us nearly enough time to warm up, and it showed as we got down early. We lost Kerry after Saturday, so we were down to 3 women on Sunday. This team enforced the 4-3 rule, so our women especially were having to play 3 of every 4 points. We managed to hang with them and get on a late run, but a late CGH sealed the win for them.

Game 6: Jungle Boogie 14, HF 11. A very similar game against a very similar team. We were generally right with them except for a few 3-point runs they went on. We started making a few more mental mistakes (drops & throwaways), which led to some points for the other team.

Both Sunday games were winnable, and with better health, better conditioning and a deeper bench, we would've taken at least 5th. Still, I thought the tourney as a whole was a great experience for us. I personally hadn't played with Andy, Jee, Allie, Eric, Paula or Kerry in a tournament before. Some of us were recovering from injuries, and lots of us haven't played mixed in a while.

So: A great experience. Nice universe point win; flashes of awesome offensive flow; great team bonding and getting to know each other's strengths and weaknesses; and a hundred thank-yous to the Knochel household for putting us up!

Uomo Donna Preview

2009-04-17T01:33:00.000-07:00

What up all you HF fans out there in the InterWorld. Here's your guide to HF at Uomo Donna 2009. It's snowing in Flagstaff tonight, but it'll be 90 degrees in Tucson this weekend!

For the tourney, HumpFreeze has temporarily changed its name to Age of Aquariums. Hermit crabs, electric eels, hammerhead sharks and all sorts of aquatic life should be making appearances. We need to get our hands on some SuperSoakers.

Here's the roster:

Shakey

Andy W1

Andy W2

Jaffe

Mav

Jake

Eric

Kristine

Kerry

Paula

Jee

Allie

Emily

Here's the Uomo Donna 2009 Web site.

We're the Top Seed in Pool C, so third seed overall. We're on Field 5 all day Saturday. Our Saturday schedule (Games to 13, caps at 60 and 70 minutes):

9 a.m.: HF vs. ABQ (3)

10:20 a.m.: HF vs. Beefcakes & Bombshells* (4)

Third Round Bye

1 p.m.: HF vs. Tucson Pickup (5)

2:20 p.m.: HF vs. Spartans (2)

Practice The Second — Indoor Style

2009-04-17T01:08:00.000-07:00

Nice practice Wednesday. The weather's been ridiculous (50 mph gusts?!), so the Field House was a nice break. The indoor tennis court (netless) actually worked pretty well. We had:

Andy1, Andy 2, Mav, Ian, Lawrence, Eric, Jaffe / Paul Nockels, Shimoni, Jake

Kristine, Cricket, Jee, / Allie, Paula, Rosi

Plus a cameo from Bala, Mohini and some fencers and jugglers. (I lost my notes, so I might be forgetting someone ... sorry)

We did: the usual warmups, mark drill, Throw to space (out cut), Throw to space (angled cut), Minis.

We noticed: It's easy to "cheat" in the mark drill by backing away from the thrower. This takes away one very specific angle, but it's not ideal for game situations — other breaks can get off much more easily. So ... the marks should try to stay close to the thrower if at all possible. This will help us improve our marks (and get in people's heads!).

Throwing to space is awesome. Lawrence said it well: The cutter has done his or her job by beating the defender. So the thrower has to his job: throw the disc in front of the cutter and let it linger. ("Do you have to? Do you have to?" — Sorry, couldn't help myself). Seriously, though, it's a fairly simple idea, but difficult to master. We also noticed that it's better to throw earlier than later. The longer you wait, the smaller the window you're trying to hit (both in terms of time and space).

Minis is TOUGH. Tag-team subs are pretty cool, though. I noticed that our team did well when no one held the disc for more than 3 seconds. Throw and go, 'cause you already have half a step.

Uomo Donna this weekend!

First Practice Writeup

2009-04-10T01:03:00.000-07:00

Great first practice yall. I was really impressed with how everyone looked. Maybe we can get those photographers to send us the photos?

In attendance: Andy, Shakey, Jaffe, Ellefson, Lawrence, Jake, Dave Hansen / Shimoni, Dave Chan, Mason, Calvin. Cricket, Kristine, Claire, Kerry, Rosi, Emily, Paula

What we did: Throw, jog, dynamics, sprints, talk about the season, controlled throwing, mark drill, V-drill, sideline drill, scrimmage.

Some points we made about drills:

The mark drill is designed to think about breaking, but only if you have the throw. As Lawrence said, a bad throw is just as bad as a hand block. You have a few seconds to try to get the break off, then you have an easy force-side throw as a bailout.

The sideline drill works on moving the disc off the sideline. Pretty obvious there, I guess, but it's often overlooked: You can do so much more if the disc is in the middle of the field. A dump/swing can open up so much more in terms of downfield options.

The V-drill was fuckin tough. Time to get in shape.

We had a couple people show up late, which is fine. Better late than not at all. And thanks for the phone calls beforehand ... good to have that communication. That said, let's all try our hardest to show up on time and ready to play.

Here's what should happen if you show up late: cleat up, jog, do some dynamics, sprints, and throws. Not just tosses, but controlled throws: 10 inside-out forehands, 10 outside-ins, then backhands, etc. Then find a partner and do the V-drill or a set of 20-10s. That's a sufficient warmup and should get you up to speed.

Uomo Donna next weekend!

HumpFreeze Practices Scheduled

2009-04-06T22:34:00.000-07:00

The first HumpFreeze practice has been set for Wednesday the 8th of April. We will meet at 4:30 at the upper Cardinal Field. The first practice of the season won't be anything too structured and certainly not intense. Our first couple of practices should be loose and mostly just some team tuning for Uoma Donna.

Our first two practices will be the 8th and the 15th of this month, both Wednesdays. After Uoma Donna we will begin two practices a week, with the second on Saturdays.

Tourney Update

2009-03-24T16:44:00.000-07:00

Summer/Fall 2009 HumpFreeze Tourneys:

Uomo Donna (Tucson): April 18-19

GRASS (Broomfield, CO): June 6-7

Flag Tourney (Still needs a name!): June 20-21

Potlatch (Seattle): July 3-5

GRUB (Boulder, CO): July 18-19

Atomic Blast (Santa Fe): July 25-26

Ski Town Classic (Park City): ??? Aug. 8-9, maybe?

Durango Hat: Sept. 5-6

Savage 7s: ????

Sectionals (TBA): Sept. 12-13, 19-20 or 26-27

Regionals (TBA): Oct. 3-4 or 10-11

Nationals (Sarasota, FL): Oct. 29-Nov. 1

Hopu Ka Lewa (Honolulu): Nov. 7-9

2009-03-17T01:03:00.000-07:00

Pickup Wednesday at 5:30 p.m. at lower Thorpe.

Anyone up for a get-back-into-playing shape TRACK WORKOUT on Thursday?

Ah, Spring Break. All the "cool" (i.e. college) kids leave town. Personally, I think Mexico sucks. Can't even beat Cuba in baseball. And has anyone even seen "Traffic"? The whole country is all super-washed out and bright and gritty. Not for me, thanks. Although I do have to give Mexico props for guacamole. A little cilantro, a little lime .... mmmm ....

Bowling Tuesday 3/10/2009

2009-03-05T20:13:00.000-08:00

Sup playas. Let's go bowling next Tuesday (March 10). Pretty good deal: $30 per lane from 9 to midnight. Cheap pitchers, too. I reserved 4 lanes. Let's get the word out.

Uomo Donna update coming shortly

Andy

Airbomb Workout

2009-03-05T13:50:00.001-08:00

Here is the height building, air alerting, fly-bying work out

Leap Ups - stand feet shoulder apart, on balls of feet jump without using
arms quads only. land on toes get balance and repeat.  Idea is slow
controlled jump with just quad and concentrate on sticking the landing to
imporve balance.

Calf Raises - one leg calf raises stand on a step pess up with calf and
then go all the way down so your heel is lower than your toes.  2 of 10
means two sets of ten for each leg.

Step-ups - use something about the height of your knee(needs to be
taller than normal stair suppose to form 90degree angle with you knee
while foot on top) and stable, start with one foot on top of the (step,
cooler, brick, wall) and one foot on the ground.  Without using the foot
that is on the ground push yourself up using only the quad of the leg on
top of the step.  At the peak of your press actually jump up from the stair
so you are completely off the step.  Land with you opposite foot on the
step and bring the other foot down to the ground.  a set of 35 means you do
thirty five step-ups with each leg, you may find it easier to count each step
to 70 rather than every other step to 35.

Thrust Ups - feet shoulder apart, on toes.  use arms quads calves...
everything to jump  up as hard and quickly as possible.  The main focus is
to jump as soon as possible, it should be rapid fire. boing boing boing

Burn-outs - picture jumping rope.  2 inches off the ground each jump rapid
fire using claves only...do not let heels touch the ground until your
finished.

6th exercise:
Only perform these on Wednesdays!!!!

Squat-hops - squat like you are sitting on a low chair, try to get thighs
parallel with the ground and arms extended straight ahead of you.  get up on
you toes and bounce 1-2 inches off the ground, try not to move your ass much
and try to reduce the amount you knees move.  on your last hop of the set
fire out of the position and jump as high as you can landing upright on both
feet.

this one is only supposed to be performed on  wednesdays and only in the
participants do not have knee trouble the days following this exercise. (we
did it for two weeks and all 3 of us had knee pain).

This work out starts off really easy I was doing it with very little
effort...but then you get to the point where you hate to do it...it get
ridiculous.  I am still doing in and I will be on week 11 on monday sean and
sam are on 13.  I would recommend a warm up first we run two miles to get
loosened up, but do what ever you are comfortable with.

The works out says knee soreness is normal and can be loosened up with
rubbing, but if you have knee pain form any of the exercises stop doing
them.

Captains

2009-03-05T13:32:00.000-08:00

Andrew "Shaggy" Wade:

"I love playing ultimate and having fun with yall. The team made some huge strides last year, and I think we can keep improving as a team this summer. I think I'm good at running practices and I consider myself a leader on the field at tourneys. I love teaching new strategies and techniques, but I also know there are plenty of things I can learn from everyone on the team. "

"hey buddy, how's the rubester? Hawaii is pretty sweet."

Benjamin "Shakey-Bottoms" Charlier-Matthews

"Coming off of HumpFreeze second season and moving towards Season 3 has got me reflecting on how far this team came last season. We had fun, we had intensity, we had periods of discontent and we had some great games and some great wins. The most important thing which happened last season though was HumpFreeze became a team. We had setbacks and hurdles to clear but through it all we stayed positive and learned how to play with each other. Not only did we learn to play together but we learned how to play nice and for each other. HumpFreeze kept the spirit high and while we learned to play with each other we elevated our own individual play. "

"I have identified three aspects below which I think will be our greatest allies towards a great happy fun time of a season: communication goes a long way towards all of us feeling like we are moving in the same direction together, commitment is contagious and if actions do speak louder than words than commitment is the 'action' to communications 'words', humor keeps us from taking any of this too seriously."