Training

[Rich S]

there are lots of post about training.

let this post be a sum of all these ideas.

people post the drills that you do at training and i will write it up to a concise mini manual.

lets not post stuff like 'year that's a good drill' if people think a drill is very good or very bad PM me.

looking for drills for....

fitness, breakout, end game scenarios, snap shooting, etc, etc

try not to repete posts

if the posts are good enough hopefully a mod will sticky this thread

 

[Rich S]

ill start off with one for back players endgame:

have 2 back players on the backline.
the opposing team position themselves behind bunkers up to the 50 line.
the attackers have 2 minutes and only a hopper of paint to win, while the defenders have a pot to hold off the attack.

gives good practice communication, crossing up, and paint control

 

[jinx76]

next would obviously be snap shooting

practice whilst training and as much as possible at home as it is possible to do it in front of a mirror if u like.

try it 10-20&30 metres apart and in dif positions as in knees and standing,keep practising till it is second nature and as this is one u can do at home in front of the mirror u have no excuses to not be superb at it!!(don't worry what ure mum thinks when she walks in on u in front of the mirror marker in hand bobbing about like a nutter)

thats our second bit of advice from this team(robbo's article obviously lol) and that is a drill for all players as in all positions.

Front,Mid and Back and as has been said before there is no such thing as a back player anymore so think about that if ure like me overweight and gonna start getting left behind by the pack like.

movement when it is required especially from the back playersalso practice ure call i know it sounds silly but when on the training pitch everygame u should be louder and clearer than the game before.

my 2p's worth am not the jedi master like robbo but just my thought's

regards

 

[Dark Warrior]

I'm taking this all in, come on more

 

[Gyroscope]

Fitness

OK, this is the no fun part. It can be done four or five days per week for free, though.

Give yourself 30 minutes to stretch and do some power exercises.

1. Sit crosslegged and roll your head forward, to the right, back, to the left, and back around in slow neck circles. After several rotations, change direction.

2. Roll your shoulder independently forward and together forward several times, then back.

3. Place your hands on the ground next to your hips. Extend your legs directly in front of you, and pike your body up, lifting your hips straight up. Try to keep your knees straight and touch your toes to the ground. Hold for 10-20 seconds. Repeat at least 3 times.

4. Extend your legs and reach for your toes. Hold at maximum extension for 30 seconds. Each time you exhale, relax the muscles that hurt and lower your upper body forward. Keep your head up and looking over your toes. Repeat 5 times.

5. Bring your legs in and touch the soles of your feet together. Bring your feet as close as possible to your crotch, then try to slowly press your knees toward the floor. When your knees won't go lower, extend your body forward, face up, looking forward, back straight. Hold 30 seconds per repetition, repeat at least 5 times.

6. Kneel with feet beneath your backside, knees pressed to the floor. Lean back, keeping your knees together. If your head touches the ground, try to relax and allow the top of your back to touch the ground. 20 seconds per, 5 times.

7. From same kneeling position, lean forward, lock hands together and lift back behind you and up. Keeping arms straight, try to point arms forward. Keep your butt on your heels. 20 seconds per, 5 times.

8. 20 crunches, feet resting on the ground.

9. 20 crunches, feet and lower legs elevated 90 degrees.

10. 10 crunches, legs lifted straight up in the air; try to touch your toes.

11. Lying on back, bridge up. Place hands above shoulders, fett slightly apart, and push the body up in an arch. Go up on the balls of the feet. Walk your hands in toward your feet and try to staighten your limbs. Do this at least three times for 30 seconds. When that becomes easy, do push-ups upside down in this position.

12. Lean forward and stretch out the lower back after that.

13. Straddle splits: put your feet as far apart as possible. Press the soles of your feet flat against the ground. Your toes should point forward. After 20 seconds, turn you toes up, so that they point straight up. You legs should naturally slide out another inch or two. After 20 seconds, go back to the first position, with feet flat. Then toe up, then flat. Gently set your self down behind, feet still spread apart.

14. Lean to the right, hands extended over the head, palms straight up. Keep your shoulders turned to the front. The stretch is in the side of your back. Hold on each side for 20 seconds, with ten repetitions per side.

14. Still holding legs out and apart, turn your body and touch your right foot's toes with both hands. Turn and touch the toes on the left foot. Alternate every 20 seconds ten times per foot.

15. Still leaving those legs out there, lean forward and slowly reach forward. Keep the back straight. Reach forward until your chest lies flat on the ground. Hold for 20 seconds, then come up. Slowly allow your legs to come together. Shake them a bit to restore circulation before attampting to stand.

16. Lie on you belly. Place your hands on the ground at waist height. Arch your upper body up while keeping your hips pressed to the floor. Hold 20 seconds, repeat 3 times. Try to look backwards to your feet.

17. Put one hand behind your head, reaching over the shoulders and down. Reach the other hand up behind your back. Try to lock fingers. Pull. Hold 30 seconds. Switch Repeat 10 times for each side.



There are other ones I do somedays just to mix it up. Do this every day or nearly every day and you will witness a dramtic change in your body. Unless your regimen is already tougher, inwhich case this is nothing. The increased flexibilty makes tiny little bunkers so much easier to play, it is rediculous. Also, the loose, ready energy and increased tone are just cool. The increased strength through your gut and lower back help make leaning out of bunkers more comfortable, and make it easier to pull into cover quickly when snap shooting.

Everybody says that fitness makes things easier. There are many ways to pursue fitness, but this is one way I use, more or less.

 

[Gyroscope]

If you have a team that sits and doesn't move, try this. Put two pods in the back corner bunkers. Put one pod in all the other bunkers. No one wears a harness. Now go scrimmage.

 

[Gyroscope]

Fill two ice chests with pods of paint. Set one at either end of a field. Put a spray bottle and a bunch of towels and paper towels next to the ice chests. Line up all your players, half on one side, half on the other end and the field. Send two out. When oner gets shot, immediately send in another player. Eliminated players get in the back of the line and clean up. Go until one sied can shoot player as they enter the field, then reset. Go until you have no more paint. It is best to have 2 cases per player.

The pace is faster than normal seven man games, but not as intense as X-ball. Peopl are more willong to take chances and get up the field. This is a decent way to brainwash timid players into aggressive attacking players.

 

[Gyroscope]

Learn to shoot and run at the same time.

Set up a target 50 meters away. Run straight at it. Shoot until you hit it as you run. Slowly change the angle you are running at until you are running running at 45 degrees to an approach path.

Your goal should be to hit it as early as possible, at as great an angle as possible. It is much easier to hit something you are running at directly, and it gets easier with every step. Hitting something out to the side is far more challenging.

 

[ices]

Front monkey fitness

Suppleness is important, as you need to get at angles that require arkward positions and strength.

1:Leg supplness

This is by no means hard and can be done anytime.

-Warm up by jogging on the spot or around an area (3-5 mins) (this will improve breathing)

-Move your legs backwards and forwards on the spot (3 mins)

-Rotate your body (side to side) from the waist up (3 mins)

-Again jog on the spot (1 min)

2:Moving into position

-Find a flat surface and sit with your legs facing out from your body

-Slowly move forwards and have your hands edge down towards your toes

Dont worry if you cant reach them yet, you will if you allocate time and effort to it.

Sit-ups, many people hate them, but they give your upper body a good workout and improve the ability of the muscles, hence better performance.

There are several positions for the arms, i suggest spreading them sideways as this disperses the weight better.

If you are confident, have your arms bent at the elbow but the
for-arm below your head with roughly 7 inches apart between the hands.

If you are not reasonably strong enough to hold your weight as of yet, use your knee's as support but not to the point, which the shoulder/arm muscles are having an easy time.

Breath steadily, dont quicken your breathing, it could affect your workout.

Before workout
-Rotate both arms round clockwise and anti-clockwise (3 mins)

-Stretch the arms backwards, upwards and forwards (4 mins)

-shake hands to loosen them up (1min)


If you are using your knee's
-Start with 20 push-upsor if your confident 25-30

-Now do a further 15

-Now go down to 10

If you are not using your knees

-20 push-ups

-Then 15 push-ups

-Then 10 push-ups

If you can do more brifely stretch your arms for at least 1 minute

This will loosen your arms up.

More to follow...

 

[L J]

im learning...keep them coming...