Ultimate According to JJ: Analyzing Statistics and Probabilities of Disc Control

This point was brought up in a discussion between attempting the home run strike versus the option of working the disc up the field.

These same statistics are used on Basketball, soccer, etc where ball-exchange is required to move towards the score. Best described this way:

There is an inherent risk with every pass; every time a disc exchange occurs from one O player to another. If you have to complete ten 15 yard passes to go 50 yards overall; or one 50 yard pass – which has the highest return value.

Now that depends on a few things, the two situations are:
1. What percentage do you assign to each 15 yard pass – let’s say 90% just for the sake of argument?
2. And what percentage do you assign to the 50 yard pass – let’s say 60% for the sake of argument? I think I will make 6 out of 10 passes that I decide to throw that are about 50 yards long. Doesn’t sound like a percentage anyone can live with; does it?!?
So, what are the chances of your team going 50 yards? Well this is easy with #2, it is 60% - we have already said, we will complete that pass 6 out of 10 times. What about #1; well that is easy also if you know probabilities and mathematics: 35%! Surprised? Ok – you can plug in any numbers. I would guess that I might make 6 out of 10 50 yard throws that I decide to throw. In our come-to drill, we often got closer to 96% completion (without defenders). But let’s assume, for the sake of a number that is 6% better, a 96% completion rate. Is the long game still the better gamble to go 50 yards? Answer: short game, with a 96% completion rate, we will now go 50 yards 66% of the time. So now the short game has a better expected outcome. Look at the difference between a 90% completion rate and a 96% completion rate – 35% vs 66% over 10 throws!

So there IS a break-even point. This is why national level teams must stress having 95% or better completion rate within the area of the come-to drill. You have to be > 95% inside 20 yards. Making decisions and owning the throw you decide on. Outside of 20 yards, you need tools to maximize your output there. These are isolation and separation and then putting the pass out in front of your receiver. This helps increase whatever the percentage is for > 20 yard passes. It is simple math.

Now, don’t forget about other intangibles, such as:
i. If I turn the disc over in my half of the field versus at the far end in their endzone – the risks of their travelling the distance of the field and scoring is much less if they have to go 70 yards. And then the trade-off of the percentage of the time that they turn it back over and give you the short field! This tends to add a few percentage points to the long throw and take a few away from the short game! This is called playing the field-position game in the NFL.

Think about it like poker. You are supposed to calculate EV (Expected Value) of every bet based on odds of many things that you must place probabilities on; e.g. the chance that they have a winning hand, or are on a draw. Pot Odds vs bet you are being asked to make. And so on. Anyone is sadly mistaken if they think this cannot be applied to all aspects of everything – yes – even disc control in Ultimate.

Now with that said and that you now understand the importance of disc control; I taught, above all else on offense, throwing skills and the skill of giving you the tools to increase your completion rate.

By Jeff Jones
(edited and complied by Jimmy Donnellon)

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CSUN guest author Tim Morrill’s article in Skyd Magazine

Athlete Benchmark – Sandy Jorgensen, DC Scandal:

full article
Excerpt: Sandy had a busy year last year as she graduated from the University of Wisconsin where she played for Bella Donna who finished 3rd last season in the College Championships. She also made a splash in the Club scene with the DC girls of Scandal who finished 6th at Sarasota. Sandy ran through the performance testing with Tim Morrill at both championships events, scoring in the 90th percentile on all the tests. Though Sandy is an elite athlete, she has had to work hard to get to where she is. Sandy has made a habit out of smart and consistent training. At U of Wisconsin Jorgensen participated in Varsity Track and Field. Her weight training was directed by strength and conditioning coach Kesha Benzing and helped her to make strength and power gains while mastering her Olympic lifting technique. Sandy is currently busy in the weight room striving to increase her strength/power in an effort to take the DC girls of Scandal to the top of the Women’s Division.

full article

I hadn't heard of Skyd Magazine before yet I enjoyed surfing through their great information and insight on Ultimate. I especially liked the Pre-season Top 20 Rankings for the College Division; Open: 1. Pittsburgh 2T. Carleton 2T. Colorado 4. Florida 5. Minnesota & Women: 1. Oregon 2. Santa Barbara 3. Wisconsin 4. Stanford 5. Sonoma State

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Rules of Pickup: Last Back

In Colorado Springs we play by a simple “Last Back” rule at pickup. This simply states that once a team is gets scored on, the first seven on the line to receive the pull are on the next point. The “Last Back” rule is usually instigated by an individual on the sideline by yelling “Last Back” followed by a race to the line. The number may vary based on how many are playing and by gender as well. If pickup is five guys and two women on the field, then it’s the first five guys and first two women to the line who play the next point.

I want to emphasis the point that the “Last Back” rule is only enforced on the team that is scored on. Many times people will run on the field yelling “Last Back” to the team who had just scored; this is a no-no. The players on the field when their team scores have the option to take a sub or not, once a player on the scoring team requests a sub, then it is the first person to the line to replace them.

We use “Last Back” to allow anyone willing to play the chance to choose for themselves to get in. At times you may not get to the line due to your speed to the line but next time you can stand closer to the line to assure your place. This rule also rewards the players who score. If you want to play longer; score!
This is also a rule that allows for new players to jump in without having to be picked on a team or offending anyone.

So when you come out to pickup abide by the “Last Back” rule; just get on the field and play.

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Off-Season Training: A Simplistic Model


by guest author: Tim Morrill NSCA-CSCS, ACSM-HFS, USA-W

Phase 1: GPP
Your Post-season is wrapping up. You have had enough of yoga, disc golf and sitting on your ass. You have read our last post “Making the most of your post season,” you have set goals and now you are ready to attack those goals with fierce persistence, focus and intelligence.

Once again, it’s time to jam as we move into our next period; the Off-season.

Step 1: Scheme/ Periodize
Start by breaking your off-season into phases or mesocycles. Each phase serves a purpose and has a certain training goal. Your first phase will be GPP. That is General Physical Preparation. We need to get back! We need to groove some movement patterns and build a work capacity.

GPP phase serves 3 main purposes:
1. Build a work capacity/ a fitness base
2. Groove (or learn) some movement patterns
3. Prepare the muscles, ligaments and joints to endure the more intense phases to follow

“Ya OK… what does that mean.” Well, it means you need to do high reps and low weight.

Step 2: Know the basic movements
Before you can put a program together and start lifting you will have to master a few exercises slightly technical exercises. No need to over complicate this stuff, stick with these simple movements.
Lunge Variations
Front Squat
Dead Lift
Clean

Scenario 1: "I have never done this stuff before, what the heck is a squat." That’s OK, you are in the off-season. Contact a coach, learn the movements, perform them for a lot of reps until you have the pattern down, then begin to add weight.

Scenario 2: I am experienced lifter and you are calling 'Lunge Variation' a slightly technical exercise, I am so done reading this blog post." I hear that, let’s move on.

Step 3: Check out this example of UNI’s training
AmmUNItion Ultimate is currently in a 4 week anatomical adaptation phase.

Here is last Thursday’s workout.
Piece 1: Clean Complex
X 2
12 Reps Each - with a barbell
-Front Squat to Press
-Deadlift
-Clean Pull
-Power Clean
-Power Clean to Front Squat

Piece 2: Metabolic Leg Series
X 1
Crossover Lunge x 15 Each Leg
Thruster (front squat to press) x 25
Jump Squat (no barbell) x 10

Piece 3: Barbell Upper Body Circuit
3 X 8 (non-stop)
Upright Row - Bent Over Row - Shoulder Press - Push Up
Piece 4: Plank Variations/ Abs

Pretty simple huh! It's not tough stuff. These guys are novice lifters and I only have them for 45 minutes 2 X a week. It’s simple, it’s effective. There is no need to get any more complicated.
Here is an explanation of each piece:

Piece 1: We are reinforcing the movement of the Clean with high reps. Typically you would not use these high of reps with Olympic lifts. However, it makes sense in this phase.

Piece 2: Gas out the legs. Build that capacity to do work.
Piece 3: Hit a little upper body push/ pull.
Piece 4: Hit some pillar holds and abs.

Step 4: Follow these basic principles and write your own program

Now, try UNI's workout or make your own. Just follow these rules…
1. Groove your technical movements, gas out the legs, hit some upper body, hit some pillar.
2. Start out light weight. As you adapt, each week, add some weight and decrease the reps slightly.
3. Follow this format for 4 - 8 weeks.
Strength is not the goal of this phase. Therefore, keep the reps high and the weight relatively low. Finish your 4 - 8 weeks and you will be ready for the next Phase 2: STRENGTH.

Step 5: Jam
Don’t just jam blindly… Jam hard, with intellect and with your long goals on your mind.

Tim Morrill NSCA-CSCS, ACSM-HFS, USA-W
Strength and Conditioning Coach / CSUN Alumni
Morrillperformance@gmail.com

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Basics of a Horizontal Stack

The other night at pick-up a “newer” player to ultimate asked me to help him understand when to cut so to be more efficient aka not run so much.

Here in Colorado Springs, we usually run a horizontal stack sometimes called the H Stack or Ho Stack. Which can be broken down to two lines of players spaced about 15 yards apart; one line of three handlers and one line of cutters spread evenly across the field.

We run the horizontal stack based on the idea of the virtual field and open space. The virtual field is basically the space where a thrower can accurately complete passes. The goal of the offense is to have as much of this space as possible while the defense is set to take away their options. Individual player’s ability can affect virtual field but with all players equal, the horizontal stack opens up a lot of options for the offense as the down field cutters have the deep or in cut available with the defense having to choose which they will deny.

I tell beginners three basics in running the horizontal stack; take what the defense is giving them, cut to open space or if someone else is already cutting to an area, don’t and to always get back to the line if they do not receive the disc in order to open up space for other cuts. When a beginner understands these concepts they can contribute more and can improve their skills more quickly as they participate in the offense.

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Making the Most of Your Post-season

by guest author: Tim Morrill NSCA-CSCS, ACSM-HFS, USA-W

In strength and conditioning we term the period following the in-season as the post-season or the active rest period. Your post –season should last 2 – 8 weeks depending on how beat up you are Physiologically, this is the time for rest and recovery. Be active, yet keep it mellow. Disc golf, yoga and hiking are great active rest options. Psychologically, the post-season is the time for reflection and goal setting. Devising a list of goals should be a detailed and thought out process. Telling yourself, “my goal is to go to Nationals… to get there I am going to play harder” is not going to cut it. You will have to put a bit more thought in than that.

Let’s walk through a logical process.

Step 1: Critically reflect.
Reflect and critically assess your performance this season. Answer these questions. Take your time, write them down and be completely honest with yourself.

-How did I perform this past season?
-What did I do well?
-What did I do poorly?
-What was my best game, my biggest play, how did it make me feel?
-In general what are my strengths as a player/ athlete?
-In general what are my weaknesses as a player/ athlete?
-Do I feel I played up to my full potential this season?
-Do I feel I trained in most efficient manner last off-season to prepare me to play up to my full potential this season?
What did I do for training? What seemed to work? What didn’t work?
This last question is the kicker; the off-season is where the gains/ improvements are made. The in-season is just where they are shown off.

Step 2: Prioritize
Use your answers to prioritize your weakness in order of what needs to be worked on to make the most significant contribution to your team. For example,
1. Throws: I cannot continue to turn over the disc. I need to throw my forehand consistently.
2. Explosiveness: Because I am a receiver, I need to be faster and be able to jump higher.
3. Flexibility: I need to be able to step out further and stretch out to make grabs

Step 3: Set Goals – Outcome and Process
Now that you know exactly what you need to work on you can set an objective set of goals. Sports psychologists use two separate kinds of goals, outcome goals and process goals. Your outcome goal is your final desired outcome. An outcome goal may be to qualify for nationals. Process goals are those smaller steps that will lead you towards your desired out come. Setting process goals addresses your weaknesses directly and allows you to work in increments toward achieving your outcome goal. Perhaps your process goals are to pull a disc 80 yards, back squat 225 lbs, or run a sub 5 second 40 yard dash. The off-season is the ideal period train and worked towards achievement of your process goals.
It is important that you write down all your goals and remind yourself every day. Putting them on the wall or as a comment in this blog post will help to remind you that you have work to do and goals to achieve.

Step 4: Get after it!
As your post-season ends, the off-season begins. The off-season is the time to train and work towards achievement of your process goals. Your training this off-season will be better than the last. Why? Because you have been honest with yourself about what you need to work on, you have prioritized what you need to work on, you know what training tactics worked for in the past and what did not, you have process goals to tackle one by one and you have major outcome goal keeping you clawing day in and day out.

Tim Morrill NSCA-CSCS, ACSM-HFS, USA-W
Strength and Conditioning Coach / CSUN Alumni
Morrillperformance@gmail.com

Comments or questions are welcome.

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What does it take to reach Nationals? (1)


Two nights ago I went out to throw with a teammate, Nate. It was 30 degrees at 8 pm when we started throwing under the lights at Colorado College’s turf field. We began just leisurely throwing and then Nate asked, “You ready?” I was puzzled… Nate then added “You want to do the whole throwing routine, right?”

The players of Swingline, the mixed division team from Colorado Springs, learned 11 months ago that their “throwing routine” would entailed 100 of each of the following: quick throws (five yards apart), blades (20 yards apart as hard as you can), hammers, scubbers, backhands, and flicks. The idea was that we’d get real good at something after doing it 10,000 times.

As Nate began flinging blades at me that stung my freezing palms, I was reminded of the beginning of last season. I remembered nights in February; throwing with snow falling in 40 mph winds, nights with 30 adults huddled to learn more about this crazy sport of ultimate in hail and sleet. I remembered that we believed that putting in those hard nights would lead to the warm sun of Sarasota, Florida, where Club Nationals are held every year. Yet, after seven months of throwing, three practices a week, tournament championships and disappointments, we ended far short of our goal ending 10th at the regional tournament held in California and having to watch the championship on my computer with a shoty feed and poor commentary.

So now I look to next year and I have to ask; what did I learn?

I have to work even harder!

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Winter Indoor Pickup

Fountain Valley School has offered their riding arena for indoor pickup on Tuesday nights from 7-10pm starting tonight!!
This will replace the pickup at Cottonwood Park. (Directions to FVS below)
They will need every participant to sign a waiver upon arrival... waivers provided.

Directions to Fountain Valley School of Colorado

Directions from I-25 North or South: Take Exit 135; turn east onto Academy Blvd.; travel east-northeast (road curves) on Academy Blvd. to Bradley Road (1.3 miles); exit to your right, then turn left (using the roundabout) from the exit onto Bradley Road; go east on Bradley Road, and turn right onto Grinnell Blvd. at the four-way stop sign. Go south on Grinnell. The School entrance is on your left about 3/4 mile down Grinnell Blvd., and after the light for Crawford Ave.

Directions from Powers: Go south on Powers to Grinnell Blvd. (1 mile); turn right onto Grinnell; go south on Grinnell and continue through the four-way stop. The School entrance is on your left about 3/4 mile down Grinnell Blvd and after the light for Crawford Ave.

Once at Fountain Valley School:
Make a left in to FVS. Past the guard house, go straight to the stop sign and turn right. Go straight down to the riding arena, which will be near where the road turns. Park on the left.

Ultimate Frisbee Indoor Pickup Colorado Springs

FVS Riding Arena

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Tournament Opportunity and Costume Pickup Photos

Saturday there will be no pickup at Bear Creek because the Springs will be hosting the "One Last Fling" Savage Tournament on Saturday at Bear Creek Park.

There are a few teams looking for a few guys and gals to join their team or we can start one more if you are interested in playing. The team fee is $150 ($15 per player)
Some "snackie" food provided at the fields

Games start at 9am with the finals around 3-5pm.
Savage tournament formats are different than standard team tournaments.
At Savage each team has 10 players with the games played with a five guys and two women ratio. The catch is that each game is played to 7 points with the seven players that start the game play the entire game without subbing. The players that were sitting the a game sub in the next entire game giving other players a rest. Teams do get one injury sub per game.
Trent Simmons is organizing the tournament but if you would like to be added to a team or form a team... contact me (spots are limited)
Come and watch/throw too!

Last Saturday we had Costume pickup at Bear Creek Park.
There was a great turnout with many wearing costumes!
Here is the album on the CSUN facebook page:
Springs Ultimate Costume Pickup Photos
Remember to "Like" while you are there!

Colorado Springs Ultimate Frisbee Pickup Costumes

Halloween 2010

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Swingline 2010 Results

Swingline is the coed team from Colorado Springs. Here are the results from 2010:
Tournament Results this year: 45-18!
8 Tournaments; 5 Finals; 4 Championships!

* Spring Thaw (Colo Springs) 3-2, Champions!
* Bozofest (Bozeman) 4-3, lost in quarters.
* Swollen Toe (Ft Collins) 7-0, Champions!
* Atomic Blast (Los Alamos) 5-2, 2nd Place at Universe Point in the Finals!
* GRUB (Boulder) 3-3, Bitter-sweet! Beat ABQ, and took Liver Punch (Bravo/Air) to universe and lost. Then lost the crossover to Love Tractor!
* Lungbuster (Breckenridge) 7-0, Champions! Beat The Strangers in Pool play and Semis. Beat the Business 13-4 in Quarters. Beat Masteno in finals 13-10!
* Tune-up, round-robin, no championship (Oakhurst Park) 3-1, Beat Kapow 11-10, Killjoy 10-9, Masteno 11-7. Lost to Cougars 4-13.
* Cow Pattie (Greeley) 7-1, Champions! Beat The Cougars (MotU) in Pool play and Finals!
* Sectionals (Denver) 3-3. Finished 4th overall.
* Regionals (CA) 3-3. Finished 10th unofficially. Did very well until we lost our crossover with HI/PartyVan.

Colorado Springs Ultimate Frisbee Team

Swingline at Regionals in CA

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