12/26-12/28

So I got a little lazy and forgot to keep this up to date.
12/26-track workout also ran stairs at my high school football stadium. Then threw for a good hour.
12/27-Hat tournament in the morning picked up the win here, street soccer tournament in the evening picked up the win there. 2 for 2 on the day.
12/28-

12/13

12/13-Lift
-bench
-biceps
-triceps
-standing shoulder press
-should exercise
-back extensions
-side extensions (or whatever they are called)
-foam rolled a lot

12/7-12/12

12/12-
12/11-Final #1
Lift
-squat
-calf raises
-hamstrings
-bulgarian split squats
-abs
12/10-
12/9-Lift
-bench
-triceps
-biceps
-db row
-shoulder exercises
-back extension
12/8-Last day of tryouts. One of my best practices of the year. Everything was feeling great. Its so nice to be healthy
12/7-

12/1-12/6

12/1-1st day of tryouts
12/2-
12/3-2nd day of tryouts
12/4-this day sucked
12/5-
12/6-Lift
-squat 225 I am getting there jack your going down
-hamstrings
-calf raises
-back extension
-foam rolling

11/28-11/30

11/28-Pickup ultimate
11/29-8 hours driving to get back to school
11/30-Lift
-squat
-hamstring
-single leg lunges
-calf raises
-abs workout

This was my first lower body lift in a long time. My knee was not hurting at all so thats a good sign. Tonight is tryouts and I can't to see who steps it up big time.

11/22-11/27

11/22-
11/23-
11/24-work
11/25-work, pre-turkey day football...pretty sure I received a mild concussion here
11/26-Turkey day pickup
11/27-Phul winter league & soccer tournament

I went out and got myself a knee sleeve thing. It has really helped just give a little extra support and now my knee isn't bothering me at all during anything. Afterward I can still feel it stiffening up a bit but nothing bad. Early in the week taking it easy on it to helped. Can't wait to get back to school and have tryouts next week. Time for people to step up. This is the beginning of what could be a very special year for Illinois Ultimate.

11/16-11/21

11/16-
11/17-Armory practice
11/18-
11/19-Armory practice
11/20-8 hour drive back home
11/21-Lift
-bench
-pulldowns
-triceps
-biceps

11/3-11/15

11/3-Armory Practice
11/4-
11/5-Armory Practice
11/6-
11/7-
11/8-
11/9-Lifting
-Bench
-DB Rows
-Curls
-Triceps
-Shoulder stuff
-Foam rolling
11/10-Armory Practice
11/11-
11/12-Armory Practice
11/13-
11/14-MLC. Did really bad today 0-4. It was rough when we had 2 teams coming the day before and had so many drops we could only field one team. At least I had an entire bed to myself.
11/15-So the second day of MLC was canceled due to rain. At least we didn't to play in really crappy weather

10/26-11/2

10/26-practice (knee started to hurt again ended up sitting out by end of practice)
10/27-
10/28-went to practice, but didn't participate
10/29-
10/30-
10/31-
11/1-
11/2-lift & first indoor practice tonight
-bench
-db rows
-triceps
-biceps
-shoulder exercises
-foam rolling

tonight will be interesting. I am looking forward to seeing how many make the commitment and show up. It seemed like that a lot of people had conflicts with our practice times this fall. Hopefully everyone will be able to make our new practice times and keep coming.

10/15-10/25

10/15-Vet Practice
10/16-
10/17-No wisco
10/18-No wisco
10/19-practice
10/20-Lift lower body, still feeling sore from the weekend took it light
-squat
-calf raises
-hamstrings
10/21-lots of hw and studying skipped practice
10/22-chem exam during practice
10/23-
10/24-Glory Days
10/25-Glory Days

10/12-10/14

10/12-practice
10/13-Lift
-bench
-db row
-biceps
-triceps
-shoulder exercise
10/14-a cold and wet practice

Team X for the weekend. 11 am start.

10/10-10/11

10/10-
10/11-Lifted
-Squat (200 lbs for the first time ever)
-Hamstring
-calf raises
-abs
-lots foam rolling

looking forward to practice tomorrow

10/8-10/9

10/8-vet practice canceled
10/9-Lift
-bench
-triceps
-shoulder press
-biceps
-back&side extensions
-used the foam rollers a ton, legs were hurting.

9/26-10/7

10/7-Practice
10/6-Lifting
-Squat
-hamstring
-single leg lunges
-calf raises
-wrist
10/5-Practice
10/4-Regionals
10/3-Regionals
10/2-Travel
10/1-
9/30-Practice(didn't do everything knee was still a problem)
9/29-Maybe lifted can't remember
9/28-Practice(didn't do everything knee was still a problem)
9/27-
9/26-

So Forge placed 6th at regionals. We failed. Not much else to say. This year was a great chance for us with having 3 bids to nationals and we didn't come to play. Its upsetting how we were beat, but there will be plenty to build on for next year. If there is a next year for me. It ended up costing me a lot of money to play with Forge and I don't know if I can make that kind of commitment again. I have a whole year to think about it though. Knee still isn't a 100%. I am having very little to no pain when I push it now but still I think its more mentally affecting me then anything. No wisco next weekend.

9/24-9/25

9/25-Lift
-Bench
-Standing shoulder press
-single arm db curls
-triceps
-a bunch of different wrist lifts
-more curls with bar this time
9/24-Vet practice


-knee is starting to finally feel good again. Still not going to run on it for a few more days but stairs are not painful anymore, which is good news. My plan is to be back Wednesday for practice.

9/16-9/23

9/23-practice (went, but didn't participate in anything knee is still bothering me)
9/22-lift
-Bench
-shoulder raises
-chin ups
-tri-pulldown
-lat-pulldown
9/21-practice (went, but didn't participate in anything knee is still bothering me)
9/20-Sectionals NJ
9/19-Sectionals NJ
9/18-Travel& D&B
9/17-vet scrimmages (lost a close one to boston record now 0-2, but there was a huge improvement from everyone compared to the first week)
9/16-practice

Sectionals was disappointing. We had one goal and that was to beat pike or whoever was going to end up playing us. We came out in the game unprepared and couldn't match the intensity. It was frustrating for me because I went to our field early got myself prepared and up to speed and could see in the first few points I played that I was more into this game then any other. Then I get my knee taken out on an upline and boom down everything went for me. Continued to play but my movement was really restricted. Taking at least this week off of anything lower body, and I am going to try to ease my way back into things next week so I am ready for regionals.

9/10-9/15

9/15-Lift
-Squat
-Bulgarian split squat variation
-Leg Curls (the hamstring ones don't know the actual name for them)
-Calf Raises
-Bench
-Curls 10xno weight, 5x5 lbs, 5x10 lbs, 5x12.5 then work my way back down in one rep
-Triceps
-DB rows
9/14-Practice
9/13-Drills&Throwing for 1.5 hours
9/12, 9/11-trying to get ahead for the next week so I wouldn't miss to much going to sectionals.
9/10-Vet Practice

my bad 9/5-9/9

yeah sorry I have no been updating this at all for a while. A lot of busy times and just being to lazy to post stuff. Regardless here it is.

9/9-Practice
9/8-Lift
-Bench
-rows
-curls
-shrugs
-triceps
-twists with medicine ball
-3 point sit ups
9/7 Throwing
9/6 Throwing
9/5 Club practice

July 29- August 4

Wednesday July 29-Went to pickup but unhappy with number and rain I did a little workout instead. Can't fully remember everything but involved short sprints and shuffles. Also like we did at forge practice the one day with sprinting ten yard then cutting back to the line then sprinting 20 yards. I did this the whole way to 30 yards and added someone throwing a disc to me on my cuts back in. This is how I did them at school and are just used to them this way. Then I did 25s slow for first 15ish then faster last 10.
Thursday July 30-Forge scrimmage with Impulse
Friday July 31-Travel
Saturday August 1-New York Invite
Sunday August 2-New York Invite
Monday August 3-off, went to the pirate game
Tuesday August 4-Forge scrimmage with Impulse

New York Invite- Forge came in with the 10th seed. We had something to prove. Our results at CUT (a tryout tournament for us) were questioned. Our poor Sunday play outside of beating Pony was in question at Boston. Overall it didn't matter much to me as long as we were in the elite bracket which we were. We started off against Goat, a very good team we played in Boston. While Goat was missing some of their big players getting to play them was still good. Goat won on a close game. I was able to stick on their handlers all day. Next game was Sons. Well Forge fucked up we gave them an 8-1 half. After that we decided that we were going to play and the final score was 11-10 Sons. Why do we do stupid things like that ahh. Then onto Rhino. I think every matchup was a win for us. They just couldn't handle us. Score was still close but Forge won 10-8. The last point that was scored on hardcap would prove to be huge for us. Last game of the day was against Pony the team in Boston we had to piss off with coming back down 4-1 on Saturday to winning Sunday morning. They came out firing and we just didn't stay with them. I was pretty happy with my play in this game especailly. It was the last game of the day and I was still feeling great. 2 other handlers were hurt and couldn't play so that brought us down to 5 handlers I was getting a ton of reps and doing good things with them. At one point I played 6ish points in a row where I threw 3 hucks that were scored on the catch or the next throw, and my defense was still good. Forge ended 1-3 along with Rhino and Sons and because we had the best point diff we came away with 3 place in our bracket.
I am not even going to talk about Sunday. The first game and half were good but after that conditions were terrible till we got kicked off the field. In the end Forge came out with tied for 5th place.

July 23-28

Thursday July 23-Forge Practice
Friday July 24-Travel
Saturday July 25-Wildwood
Sunday July 26-Wildwood
Monday July 27-Travel&Kennywood
Tuesday July 28-Lift and there should be soccer later

Lower Body Lift
-Squats 4x10
-Bulgarian split squat variation 3x8 each leg
-Single Leg Curls 3x10
-Calf Raises 3x10
-100 extra squats no weight

Playing on the beach really wore me out and I could tell with this last workout. Instead of trying to do my max drops the weight to about 80 percent and did more reps. Still felt like a good lower body workout.

Now onto Wildwood. Lets just say Friday, Saturday, Sunday, and Monday were the best 4 days ever. The tournament was great, the parties were great, everything was great. Forehand for Foreplay also brought home a trophy for winning our pool which is pretty damn sweet. The whole weekend was amazing and if I started to type it all up would take me way to long. Can't wait till next year!

July 15-22

Wednesday July 15-Pickup Ultimate
Thursday July 16-
Friday July 17-
Saturday July 18-First Forge practice in a long time. I was really looking forward to this. The whole reason I wanted to play club this year was not really just to play club or go to tournaments. I really love hard tough practices and that is what I wanted a bunch of all summer. So far I have been disappointed, this changed Saturday. The hill sprints at the end were fun.
Sunday July 19-4 hours of Forge practice then drove as fast as I could to my summer league games. Got there after the first point was played. First game we lost, second game we won. I felt really really good even after a long weekend of practice. I was able to run my hardest at the very end of the day. After I got home and took a shower though I could barely walk up my stairs. My calves were so tight it was crazy. Heat felt so good.
Monday July 20-Pickup Ultimate
Tuesday July 21-Scrimmage vs Impulse. I was excited to finally get the chance to play my old team. Being that Impulse really changed things for me I was excited about being able to have that same affect on other kids. Playing with only 7 people it was a good workout. We ended up winning but we should have done better. I threw a huck just a bit to far and had another bad huck that was completed. Oh well things to work on.
Wednesday July 22-Pickup Ultimate then Lift
Lift
-Bench (work up to a max)
-Pushups (3X15)
-BD Rows (4X12)
-Face Pulls (4X10)
-Shrugs (4X10)
-Curls (4X10)

July 13-14

Monday July 13-Pickup Ultimate
Tuesday July 14-Lift (Max effort lower body) and going to pickup soccer

Lift-
-Squat worked up to a max set of 5 reps
-Bulgarian split squat (3X8)
-Romanian Deadlifts (3X8)
-Abe circuit (2X)
--Sprinter Sit-ups
--V-ups
--Toe Touches
--Hip Thrusts

I am still doing my lifting based on http://www.defrancostraining.com/articles.html and so far so good. I really like it, and I do feel it working. I can't lift 4 times a week and even 3 is really tough for me at the moment with weekends having Forge practice or tournaments now.

July 11-12

Saturday July 11-Summer League (1-1) Felt great the whole day, but on the first point of the first game I get a lay out D and hurt my thumb on my left hand. Should have got some ice on it early but it really didn't feel that bad. Played Maria's team but sadly didn't win. I blame it on Liz she didn't beat Maria enough. We had low numbers also so lots of playing time. Good training.
Sunday July 12-Summer League (1-1) Today the thumb was not doing so good. I ended up having to tap up, and ever time I was pancake catching I thought I was going to drop it. Won the first game on universe, then played the Moontour team. The one game I really wanted to crush them. We came out on top. Moontour was slow. They have a couple faster dudes but they weren't using them the way they should have. Half is 8-6 then they finally started to work more and for it being the last game of the weekend with low subs my team was couldn't keep up. Overall the weekend was a lot of fun every foul I called was uncontested except one. Jump disc me and jp go up he hits the side of my hand when I am just about to grab it. Goes back we set back up and the same play happens again this time a little better throw and I sky jp again. Knees and my thumb are sore so maybe I will try to rest those up over the next few days

July 6-10

Monday July 6-Pickup Ultimate
Tuesday July 7-Pickup Soccer & Lift (Illinois winter lifting program)
Friday July 10-Lift (Max effort upper body)

Lift-Tuesday
-Squats
-Weighted Chin Up
-Shoulder Press
-Back Extension
-Plate Pinch

Lift-Friday
-Bench worked up to a max set of 5 reps
-Barbell Pushups (3x15)
-Barbell Rows (4x10)
-Face Pulls (4x10)
-Barbell Shrugs (4x12)
-Curls (4x10)

Today was my first day using Stupca's link http://www.defrancostraining.com/articles.html I did the first workout max effort upper body and really liked it. First time I have felt a good workout at least for my upper body. My shoulder wasn't in pain at all but I was still able to push it harder than I have in a very long time.

Summer league tomorrow and Sunday and I am pumped. The fields we used were flooded for the past month and our games were canceled. Lucky for me I wasn't going to be able to go to those anyhow since I had other tournaments. This weekend also includes the match up of the summer, Juice in the Box vs Team Enrique Iglesias, my team vs the team I should have been on/the team I was on... So, let me explain what happen. Pittsburgh's summer league is done with a draft. Another Montour alumni, Betten, was a captain this year and decided to pick all Montour/Moon alumni and current players. GREAT IDEA except another team captain by Liz Clark, and Stephan Frueh decided to pull a fast one and screw over myself and the whole Montour/Moon team. Liz and Frueh drafted two other Montour players and then traded for me. Those assholes. Well this weekend I get to play the team I wanted and should have been on. Expect a writeup on this game.

Forgot to include my Tuesday lift in the post so I went back and put it in there.

June 29- July 5

Tuesday June 30- Pickup soccer
Wednesday July 1- Pickup ultimate
Thursday July 2-
Friday July 3-
Saturday July 4-
Sunday July 5-Mowed both my parent's houses. Then decided to do a little track workout and lift.

Track-
-dynamic warm up
-4x10yd accelerators
-4x20yd accelerators
-4x T Drill
-4x L Drill
-8x 90 turn, 4x 180 turn
-4x 40yd sprint
Lift-
-Bench Press (3 reps)
-Shoulder Press (3 reps)
-Seated Row (3 reps)
-Lateral Shoulder Raise (2 reps)
-Rotater lifts don't know what to call them (2 reps)
-Tricep Pull Down (3 reps)
-Curls (3 reps)
-Pull ups to failure

I was really happy to finally get back to using some more weight on the lifts without any internal pain. I have tomorrow off so I plan on getting back over to my dads and do a lower body workout. On another note down to 145.

June 25-29

Thursday June 25-Off
Friday June 26-12 hour drive to Boston
Saturday June 27- First day of Boston Invite. Forge was not placed in the elite bracket for this tournament, which I can understand after are season thus far. We came out against Wiretap (W 16-14) for our first game. The game was pretty even. I felt that it was obvious that our team was still gelling together. There were some great points, but there were some bad ones too. A terrible point for myself we get the turn and the disc is on the sideline. Stall is getting up there so I start to make a move and then the disc is thrown to me. The throw is high and would have been hard for me to get too. Lucky it went to the far handler. After he has the disc he then proceeds to throw the dump. This time the timing was much better. I have had a lot more playing time with this handler and had a lot better feeling when to move and such. Anyhow the throw is high and away from me again. This is were I completely screwed up. I have always been about attacking the disc anytime I can because you never know if someone else will d it, but on this point I waited a split second thinking he made the throw to the far handler cutting back since that was the throw that just happened. Ahh so then I realize it was to me and I couldn't get to it. Damn then they score. This game also featured some other mistakes on defense as a team that we worked out throughout the game. Our force middle for instance was not looking good at all, but that was just some miscommunications that we worked out. Next game up was against Death Or Glory (W 15-11). DOG came out early and took the lead like 4-1 ish. This team may be an older team but they have sick skill. I had one point matched up against an older guy that I knew I could run faster, jump high, and that I was more agile still this guy got me into the position he wanted and got a few dumps and an upline that I don't want to remember. We came back after we called a timeout and talked about what DOG wanted. Next game and final game of pool play was against Colt .45 (W 15-5). Watching this team warm up if we didn't crush this guys we would have been pissed. A lot of the guys who don't play a ton got a lot more playing time, and they all played pretty good. So we ended pool play 3-0 and then had the chance to play into the elite bracket with a cross over game. Pony went 0-3 in their bracket so we ended up playing them for a spot in the elite championship bracket for Sunday. We start playing and Pony goes up 4-1 then the storms that have been holding west of the fields all day started to get to close. The TD could see lighting and blew the horn. We waited for a good hour and then it was determined to call the games for the day and restart Sunday morning at 8 am ahhh such an early start.

Sunday June 28-Second day of Boston Invite. So we arrive at the fields later than we wanted around 7:20 am. Now lets get to the game. We came out strong and not only made up for the 4-1 score after yesterday but took half. After half we kept it up and won 13-12 after they started to come back. This step us up after a bye to play GOAT (L 10-15). That is one solid team. Their hucks were so crisp it was nuts. They also had over 30 guys there and seemed like a small army running on the field after every score. We didn't play our best but it was a good team and good experience to play a team like them. Forge was now put into the 5th place bracket and was lined up to play Sons of Liberty (L 11-15). I am pretty sure that was the scored instead of what was posted on score reporter. Either way the weekend was at an end and you could see it in our play. We were sloppy and not the great. We had a decent weekend, we got some wins under our belts. However we still have a ton of work to do. Some things I would really like to see is more enthusiasm after we score. Every team we played rushed the field after a score and were really loud of the sidelines. Also our focus sucks. Right before our final game against Sons of Liberty and even before our other games it doesn't seem like anyone is focusing on the game ahead. It is frustrating for me.

Monday June 29-Lifting and Pickup after
Bench Press (4 Sets)
Shoulder Press (4 Sets)
Seated Row (3 Sets)
Shrugs (3 Sets)
Lateral Shoulder Raises (3 Sets)
Tricep Pull Down (2 Sets)
Curls (2 Sets)
Pull Ups To Failure (1 Set)

June 20-24

Saturday June 20-First day of No Surf. I was on Forge X and we had 9 people total. Everyone was ready for lots of playing time. Played against Haymaker (L 7-13) in our first game and was sad to see no current Illinois guys on the team. Other games against Madcow (L 8-13), Grand Trunk (W 13-6), and Too Bad (W13-8). I really wanted to come out strong and have solid play throughout the Haymaker game since I was thinking about trying out with them instead of Forge. It was raining all morning and we didn't do a very long warmup. I entered the game still feeling like I was not up to full speed. The rain started to die off at the start of the game, the disc was going to be wet the entire morning. Without doing any drills before our game I also didn't feel to good with any throws. It was pretty obviously that through the first two games everyone was still getting a feel for one another. I also have found out that even people on my own team can take me out of my game mentally. I really like when people give me advise. I feel that I listen to what they are saying and even if I challenge what they are saying in the end we both end up in a better spot. However if I am getting just yelled at mid-point that I just completely lose my focus. This was a big learning step for me. This is not something that I encounter at all and I feel that now after this I can refocus myself just a little faster.

Sunday June 21-Second day of No Surf. We were placed into a 16 team championship bracket. Start off against Rumspringa (W 14-13). While the score in the end was really close we owned the game. The first half was something around 8-3 8-4. After half they start to play a very old zone. At times playing almost man on the handlers and other times playing a true zone. We had a lot of turns off bad decisions. We had to straight points with hammer turns. Our next game was against Spolier (W 15-7). Even with just playing with 9 guys for the whole weekend we were a ton fresher than them. They just couldn't run with us at all. Now to semis. The other forge team was eliminated in quarters and lucky for them Madcow let us play with our whole squad for our game. Finally I could play a little harder with not worrying about the next point. On pulls I was the first one down putting pressure on early. Overall a better game for me than most of the others. I was very close to getting a lay out d but came up a little short. It was pretty evident that all of us were not used to playing with each other. Coming into the last game as 2 separate teams that played with each other all weekend was rough. Just a lot of stupid little things. I am glad we didn't resort back to calling lines based on which team you played for the weekend. I don't think that would have help us at all later. The first half Madcow destroyed us. Again I think this comes with starting to play as one team. The second half they may have been up a break or two but other than that a much stronger half for us. Now I am really looking forward to Boston Invite. I have been wondering how much playing time I would receive when we have a full team but I have been very happy with it. I am not one that wants to play multiple points in a row. I merely want to dominate a point and then take one off then get right back to it.

Monday June 22-Pickup Ultimate
Tuesday June 23-Pickup Soccer
Wednesday June 24-Pickup Ultimate

Boston in 2 days

Well so the one thing I really wanted to work on, my marking, didn't happen. Even though I kept telling myself to not be so close on the io throws it is exactly what I did and got beat on it twice in our final game against madcow. Enough for now sleep is more important.

June 16-19

Tuesday June 16-Pickup soccer, then street soccer.
Wednesday June 17-Pickup ultimate
Thursday June 18-Family dinner
Friday June 19- Other family dinner

This weekend- No Surf and forge has decided to make 2 teams for the weekend. I am on X with 8 other people should turn out to be a long weekend. I weighed myself Wednesday and the official weigh was 149. Which is lighter than I was for most of the college season. Must be doing something right this summer so far, but I can do lots more.

June 6-15

Saturday June 6-Cazenovia Ultimate Tournament
Sunday June 7-Cazenovia Ultimate Tournament/ Street Soccer Tournament
Monday June 8-
Tuesday June 9-45 minutes of throwing/shoulder rehab
Wednesday June 10-Montour Pickup
Thursday June 11-shoulder rehab
Friday June 12-
Saturday June 13-Summer League 2 games lost both
Sunday June 14-
Monday June 15-Montour Pickup

A few things I want to do
-lower body lifting
-second pitt team practice, if allowed
-men's high level pickup downtown
-sprint workouts

Marking

Well to start off maybe I should explain why I started this. Well I felt like I should post anything I come across that I feel is helpful along with what I am up to as well with ultimate (training, practice etc). It is the off season for college ultimate but now is the time to prepare. Illinois won the region last year, we all know how great a feeling it was. We didn't do so well at Nationals. The experience was great, but we didn't play like we could have. That is fueling me for next year. I want to do whatever it takes to make sure we can get back to that stage and do better. Making nationals is no longer enough.

Here is something I found on Carleton's blog about marking. It was really close to what one of my past coach's first taught me but I completely forgot about. My bad Darren.

"I got some great marking advice this tournament, which we shared with the team but at nationals it’s hard to implement fundamental changes like marking technique. Think of a circle on the ground around the thrower, this is how most people mark - their feet somewhere on the circle. When you take away the inside your feet are following this curved line, and then to take away the backhand you shuffle around on the same circular arc. STOP THIS

Take that distance you travel on the arc of the circle from hard inside to around and stretch it flat, it’s long, you are covering a lot of ground if you’re moving on the mark, so to be more effective make this line shorter.

Instead of marking on an arc, mark on this straight line – like when you draw frisbee on a whiteboard the marker is always denoted by a line with force, this is good. This means that when you are taking away the inside you are not right up in people’s shit. You are at the end of the line and actually further away from the thrower than you think. As a thrower, it is much harder to throw an inside with the mark back further.

I break inside by throwing through the mark; it’s easy to throw under a hand – around a leg etc. When the mark is back there is suddenly this wall of mark that is intimidating and cannot really be broken inside

Continue on this line to stop the around. Instead of curving stay on the line, again you are back from the thrower more than you would expect but this stops the around for yardage gain. I’m not talking about a no dump mark just a normal mark.

So you really only have to move on this straight line – the shortest distance between two points. With good footwork this is a great generic mark and stifles non-huckers. I’ve now incorporated this into my mark but I change it throughout the course of the count. If I see the thrower looking past 10-15 yarders I adjust and If I feel they are committed to the dump I adjust."

We all have been told at one point that we when we set up on a mark be about 45 degree angle from the thrower if he is facing straight forward. The problem starts when the thrower begins to fake. I know I tend to get closer and closer and start to move in a circle around them just as what I stole from Carleton says. This is not good. The other problem I know I face is not getting my feet moving. I tend to lean a little to much when I really just need to shuffle more with my feet. Good footwork is really what leads to a good active mark.

So I really have 2 major goals for this summer. One is get better endurance/loss some pounds. This could be huge for me. Even a small loss could allow me to run so much fast, jump so much higher etc. The other is improve my mark. I have been having people watch me and make sure my feet are moving, so I am not just leaning. Now, I will also be trying to keep my footwork like Carleton described above.