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Training Documentation

Offence principles

Defence principles

Skill development

Off-season development

This document is a guide for planning your upcoming season and includes tips for goal setting, physical conditioning, mental preparation, game analysis and nutrition.

 

Physio: Injury prevention and rehabilitation

This is a set of documents covering common injuries in ultimate and the rehab process.

 

Strength and Conditioning

Following an S&C program will prepare your body for a season of ultimate and the rigours of a tournament weekend. By building strength we can prevent injuries and develop strong muscles to improve athletic performance. As the season progresses we aim to translate strength into the powerful explosive actions required for ultimate (sprinting, pivoting, diving, jumping, throwing). If you have your own program designed for ultimate then great, otherwise start here:

 

Running program

No point spending all your time in the gym if you can’t run. This program is a 16 week progression starting at a relatively easy pace and building towards on pitch performance. Build a cardio base, prepare your body for sprinting and improve your linear speed and acceleration.

 

Speed, Agility, Quickness

These workouts focus on the technique and footwork involved in linear and lateral speed as well as quick changes of direction. They should be performed on grass with boots on and involve some disc based drills. These workouts are ideal for approaching the peak of your season.

 

Disc based workouts

Want to play on the O line? You’ll need to have skills. These progressive focussed throwing sessions are designed to develop your throwing skills in game situations. They should be perfomed with focus and intensity to provide on field conditioning.

  • Phase 1 – Fundamentals: Focuses on fundamentals but still relevant to all levels of experience
  • Phase 2 – Dynamics: Develop your throws against a force and focus on moving in and out of throwing positions
  • Phase 3 – Range: Improve consistency and distance of lead pass throws
  • Phase 4 – Versatility: Learn to select a throw for a given situation and execute first time
 

Other resources

This spreadsheet compiles a list of online training resources for ultimate.

UK Ultimate

 

Worldwide Ultimate

  • WFDF: World Flying Disc Federation (World governing body)
  • EUF: European Ultimate Federation (European governing body and European ultimate championship coordinators)
  • Ultimate Central: Find teams and tournaments worldwide
 

Ultimate Media