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Complete Multidirectional Movement Workout

endurance training log Sep 29, 2011

Leading up to sectionals I was having some problems with my hamstring wanting to seize up every time I would sprint more than about 15 yards.  Fortunately, I rarely have to do that on the ultimate field as a handler.  Unfortunately, this made my workouts leading up to sectionals a little more challenging.  My solution was to rest my hamstring by doing only workouts that didn't cause the cramping feeling.

This multidirectional movement workout worked great for keeping my edge on fitness and allowed me to move without doing more damage.  Last week I showed you my lateral movement workout.  This multidirectional movement workout was done directly after.

Multidirectional Movement Workout

Each movement was done at about 80% intensity for 30 seconds followed by 30 seconds of jogging.  I repeated this cycle of 5 movement three times for a total of 15 minutes.

I will freely admit that some of this looks goofy, but it is effective.


1.  Backwards Skip

2.  Shuffles

3.  Run and Look for Disc

4.  Backwards Run

5.  Diagonal and Stop

And how does this workout make me feel?

I should warn you that this workout can be very rough on your calves.  If you're going to try this type of workout, start gradually.  Try one cycle through after  a shorter version of whatever you normally do for conditioning and see how you feel the next day.  If you are playing ultimate 4 days a week, you are already getting plenty of multidirectional movement and your time might be better spent on other things.  I am currently only playing on the weekend and not able to run in a straight line.  This is hopefully different than your current situation!

This workout is really ideal for transitioning between the off season and getting ready for your first tournament. 


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