Footbag training regimen?

[Iron Clad Ben]

Hi All, this is my first post on modified. I have been a casual "hackysacker"on and off for about 14 years. I found footbag.org about seven months ago and started teaching myself Freestyle (only trick before that was the "jester"). I started getting really serious about Freestyle 2 months ago and my game has progressed fairly nicely. I can hit all the fundamental 1-adds, and most of the 2-adds.

What I'm looking to do now is put together an outline (doesn't have to be set in stone) of what I want to be doing when I set aside 30-60 minutes a day to shred. Progression is my goal. If you're not growing you're dying. Progression is fun. Main two things are have fun and get better.

Stretching 5 mins
-Need to spend a good 5 minutes doing this thoroughly. I admit I don't always. GF suggested taking yoga to improve my flexibility and balance?

Warm-up 3 mins
-No delays, only kicks. Try to hit 30 consecutive to start.

Fundamentals drills 10 mins
-Alternating toe delays, hit ten in a row
-Alternating inside delays, hit ten in a row
-Alternating legovers, hit six in a row
-Alternating clippers... can't hit these consecutively well, yet, only individually. 10 clippers on each side, try to alternate if possible.

New moves in progress, close to mastering 10-15 minutes
-ATW (FS)
-Far legover (FS)
-SS Legover, SS and FS
-Outside delays, mainly need work on FS
-Mirage SS and FS
-Reverse Mirage SS and FS
-Osis, SS and FS
-Pixe and Fairie, SS and FS
-Ducking clipper

Experimentation / have fun 10-15 minutes
-Do whatever I want
-Attempt some entirely new stuff

Final run 10-15 minutes
-Blazing consecutives runs, try to get the heart really pumping. Need to work on my physical endurance.

Closing stretches 5 minutes
Make sure I didn't pull anything.

Thoughts and comments much appreciated. THANKS

[Chim-Chim]

Looks like a good regimen. Mine is -

warmup
stretch
drill fundamentals
string fundamentals
drill new tricks
try hitting fundamentals out of new tricks, and vice versa (kind of a warm down)
stretch

When I practice I set a number of tricks for myself to hit.. usually as a warmup ie

25 clippers BS
25 atw in BS
25 illusion BS
50 clippers BS
50 atw out BS
25 illusion
25 clipper BS
25 atw in bs
10 infinity > infinity BS
etc..

I usually give a new move 10-15 minutes.. I think you can learn them faster if you concentrate on each one for longer, instead of 1-2 minutes on each.

Warming up before you stretch makes it much easier, and a warm down before you finish can keep your muscles from tensing up much.


welcome

[shredzilla]

EXCELLENT EXCELLENT EXCELLENT Topic. The hardest thing for me is creating a good footbag training regimen. But over the weekend I got some good tips, and these tips here are of great help as well. I haven't set up a complete regimen yet, but I may just use your formula and tweak it a little to suit my ability. Thanks!

[Mchaz]

I have read that one should always warm up before stretching.

http://www.netfit.co.uk/warm.htm

So yeah, it seems like a good idea to do some light exercise before stretching. That's all I have.

[Iron Clad Ben]

Thanks for the feedback dudes.

Hit my first real Osis today. I had hit it before a few times before but it always felt like I was bulls***ing it. This time it just felt right.

The fact that I had a routine really allowed me to be introspective and analytical when I was working on my new tricks. I spent my time really aware of what my body and mind were doing. I was in the zone. I noticed I wasn't bending my support leg when I was doing the delay part of the Osis. The next time I tried it, BAM hit it like I'd been doing it for years. It was a great feeling.

[Lackey82]

Yeah man that feeling is and the way one tends to hit new shit out of it is a driving force behind footbag. Nice!
I need to start working my flip osis... those consecutive drills sound like a good plan.