This is the workout I've done twice (as the coach of the SCU women's team and way back when in the final year of Special K) to great success. It builds sprinting endurance, which is needed for ultimate, and better than just "putting in miles."
Several people asked for it today, so I modified it for starting this week. It'll get you in good shape for the season, front loading at the beginning of the season so that you can maintain fitness and work on speed in the second half of the season. The workouts start easy, but are rather hard at the end of the season. Worth it though.
There are three workouts a week, which should be done on days when we don't practice. The schedule assumes you'll be playing ultimate twice a week also. If you can, run these in the morning (running in the morning will train your body to be ready to move in the morning at tournaments), though DOING the workout is more important than doing the workout in the morning.
The three workouts are: straight sprints, shuttle sprints and "long" distance running. You can substitute sprint-8 workouts for the distance running. I've put days in the workout (Monday, Wednesday, Friday), but you should adjust the days to what works best for you.
IF YOU MISS A WORKOUT (travel, illness, work, life, they happen), run a make up workout as soon as you can (within a day or two of the scheduled day). If you cannot do a workout at all, skip the workout and continue with the schedule. If you skip two workouts in a row, don't skip the week, redo it.
The straight sprints consist of multiples of 20m, 40m, 50m and 90m sprints. For each of these, sprint down as hard as you can. These are 95% sprints, not jogs, not runs, but SPRINTS! After ending the sprint, immediately turn around and jog back to the starting cone. This is a good jog, lift your knees, use your arms. When you're back at the starting cone, start your rest time.
The shorter distances (20m and 40m) you are working on your acceleration. Keep good form. Lean from the hips, use your arms. Breathe.
For the shuttle workouts, there are three types of runs: a stinker, a stinkette and a suicide (or eye/I of pain, if you use that term). These runs are done so that you can FINISH the workout. You want to run as hard as you can (start the first ones at 70% in the beginning so that your final run's 100% time is the same as your first run's 70% time).
Concentrate on form on the stops and starts. This means, two steps before a cone, pump your arms really fast. This will cause your feet to start moving faster, which will enable you to plant, sink into the step and turn quickly. Talk to me at practice if you want more details on this.
For this workout, put markers (cones) at 0, 5m, 10m, 15m, 20m, 25m and 50m.
Start at the 0 cone, sprint 50m out and back 3 times in a row for a total of 300 m. If you are feeling really ambitious, do this in under 1 minute 5 seconds. Rest one and a half minutes afterwards. On the last one, pick up the 50m cone.
Start at the 0 cone, sprint to the 25m cone and back 6 times in a row for a total of 300 m. If you are feeling really ambitious, do this in under 1 minute 10 seconds. Rest one and a half minutes afterwards.
Start at the 0 cone, run 5m out and back, then increase to running 10m and back, 15m and back, 20m and back, and 25m out and back. Rest 25 seconds afterwards.
A sprint-8 is:
This workout is done without cones. You will need a stop watch. Start your watch and sprint as hard as you can for 30 seconds. At 30 seconds, stop and rest for 90 seconds. You can walk back to your starting point, but reaching your starting point isn't important. You can just stand around, if you'd like. Repeat the 30 second sprint as hard as you can followed by 90 seconds of rest seven times, for a total of eight sprints.
This workout finishes in 14.5 minutes, not including warmups, so use this when you're in a hurry.
The workout schedule
The workout schedule, 3/01/10 - early June
3/01/10 Monday 7x20, 5x40, 3x50, 3x90 3/03/10 Wednesday 1 stinker, 2 stinkettes, 3 suicides 3/05/10 Friday 2 mile run or sprint-8 3/08/10 Monday 7x20, 5x40, 3x50, 3x90 3/10/10 Wednesday 1 stinker, 2 stinkettes, 3 suicides 3/12/10 Friday 2 mile run or sprint-8 3/15/10 Monday 7x20, 5x40, 4x50, 4x90 3/17/10 Wednesday 1 stinker, 2 stinkettes, 4 suicides 3/19/10 Friday 2.5 mile run or sprint-8 3/22/10 Monday 8x20, 6x40, 4x50, 4x90 3/24/10 Wednesday 1 stinker, 2 stinkettes, 4 suicides 3/26/10 Friday 2.5 mile run 3/29/10 Monday 8x20, 6x40, 4x50, 4x90 3/31/10 Wednesday 1 stinker, 2 stinkettes, 4 suicides 4/02/10 Friday 2.5 mile run or sprint-8 4/05/10 Monday 8x20, 6x40, 4x50, 4x90 4/07/10 Wednesday 1 stinker, 3 stinkettes, 5 suicides 4/09/10 Friday 3 mile run or sprint-8 4/12/10 Monday 9x20, 7x40, 5x50, 5x90 4/14/10 Wednesday 1 stinker, 3 stinkettes, 5 suicides 4/16/10 Friday 3 mile run or sprint-8 4/19/10 Monday 9x20, 7x40, 5x50, 5x90 4/21/10 Wednesday 1 stinker, 3 stinkettes, 5 suicides 4/23/10 Friday 3 mile run or sprint-8 4/26/10 Monday 10x20, 8x40, 5x50, 5x90 4/28/10 Wednesday 1.5 stinkers, 3 stinkettes, 5 suicides 4/30/10 Friday 3 mile run or sprint-8 5/03/10 Monday 10x20, 8x40, 6x50, 6x90 5/05/10 Wednesday 1.5 stinkers, 3 stinkettes, 5 suicides 5/07/10 Friday 3 mile run or sprint-8 5/10/10 Monday 12x20, 8x40, 6x50, 6x90 5/12/10 Wednesday 1.5 stinkers, 3 stinkettes, 6 suicides 5/14/10 Friday *Regionals 3 mile run or sprint-8 5/17/10 Monday 14x20, 9x40, 7x50, 7x90 5/19/10 Wednesday 2 stinkers, 4 stinkettes, 6 suicides 5/21/10 Friday 3 mile run 5/24/10 Monday 14x20, 9x40, 7x50, 7x90 5/26/10 Wednesday 2 stinkers, 4 stinkettes, 7 suicides 5/28/10 Friday 3 mile run or sprint-8 5/31/10 Monday 16x20, 10x40, 8x50, 8x90 6/2/10 Wednesday 2 stinkers, 4 stinkettes, 7 suicides 6/4/10 Friday 3 mile run or sprint-8
Maintenance: repeat or increase the last week, as needed. The maximum runs should be:
20x20, 15x40, 10x50, 10x90 4 stinkers, 6 stinkettes, 10 suicides