Fitness

5 Great Strength And Conditioning Exercises For Ultimate Frisbee

Frisbee isn’t just something you can pick up and play with your dog on a leisurely Saturday afternoon. Known affectionately to spectators and veterans as Ultimate Frisbee or just “Ultimate,” it’s a demanding sport that requires competitors to be strong enough to cover large swaths of the field and press towards the opposing end zone.

To that end, Ultimate Frisbee coaches like Tom Morrill have designed weight training programs to make their athletes more explosive at the point of attack.

Review: The Foundation & F.U.T.U.R.E.

If you haven’t heard of Tim Morrill, you should take a few minutes and familiarize yourself with who he is and what he does. He’s an innovator and has been influencing and changing the way players train for ultimate.

I have been lucky enough to have a look at both of his products  – The Foundation and Future 1.0 and what follows is my review of both products.

The Foundation

Tim is a student of his craft. He doesn’t just teach it but he also learns it. The Foundation is based on the 4 athletic qualities of: Strength, Power, Speed and Agility. He’s taken all of his learning and has outlined how each quality is defined, measured, conventionally trained and how each quality can be trained without implements.

Glute Strength and Activation

In the third series of strength and re balancing with Master Trainer Elaine Huba, we talk about Glute Strength and Activation. Elaine will discuss the following elements which relate to glute strength and activation:

  1. Activating the glute min
  2. Activating the glute med
  3. Activating the glute max
  4. Bird Dog exercise for glute activation
  5. Mini Band exercise series for glute activation

Hustle Drill – Drill of the Week

The drill of the week is called the Hustle Drill and comes from Playspedia. This is a great drill to work on cutting, catching while tired, running through the disc and throwing while tired.

  1. This is an enlarged display of the drill’s setup. Cones = Red 1-7 and Blue 6-7. The thrower is Blue 1 and the cutter is Blue 2. NOTE: the drill IS NOT run full field. For an average run, I would recommend that cones Red 1-3 be about 5-7 yards apart. This drill can be compacted or expanded depending on the workout you’re looking for.

Shoulder Mobility and Strength

In the second series of strength and re balancing with Master Trainer Elaine Huba, we talk about shoulder mobility and strengthening. Elaine will discuss the following components which deal with shoulder mobility and strengthening:

  1. How to activate the serratus anterior to develop shoulder girdle stability
  2. Working on rotation by stabilizing the glenohumeral joint
  3. Working on muscle activation and stabilization by focusing on the central nervous system
  4. Removing adhesion in the muscles and connective tissues by doing soft tissue work
  5. Strength training to build stronger shoulders

Grip & Wrist Strength Series

Adding in weights as part of your regular workout routine is crucial to being a better ultimate player. In addition to doing power movements like squats and deadlifts, it’s important to add in some balancing work and small muscle work.

Part of that small muscle work deals with wrist and grip strength.

By increasing your grip and wrist strength, you will see 2 main benefits:

  1. In the gym, you will be able to push and pull more weight by having a stronger grip and wrist and you will therefore see more benefits from your workouts.

Elaine Huba – Master Trainer

Elaine Huba, Ultimate Rob’s newest contributor, brings knowledge and experience which will benefit the ultimate frisbee community and help players learn the functional movements which are crucial to improving their performance on the field and preventing injuries suffered from muscle imbalances.

Elaine’s passion for strength development began with her experience in the Olympic Oval where she gained sport-specific training theory under the direction of Olympic level strength and conditioning coaches. In conjunction with current research at the University of Calgary’s Human Performance Lab, Elaine successfully adapts training protocols and techniques designed for athletes into her own, as well as her clients’, training programs, regardless of fitness level.

Increase Thoracic Spine Extension

In addition to getting more mobility from your thoracic spine, it’s also important to gain more extension, which is linked to mobility. By having more mobility and extension, you will have more time to throw the disc which will translate into a longer throw with more power without you having to increase your strength. This exercise uses a foam roller to help you get more extension in your thoracic spine. Try it out, let me know what you think and subscribe to be notified when more videos are added!

Get More Throwing Power

One of the key parts of getting more power in your throw is to increase the mobility in your thoracic spine. Upper body fire hydrants, a thoracic spine mobilizer, is a great drill to get more mobility in your upper back which will give you more rotation, translating immediately into more power when throwing a frisbee, without changing your strength. Try it out, let me know what you think and subscribe to be notified when more videos are added!

Exercise for More Throwing Power

One of the key parts of getting more power in your throw is to increase the mobility in your thoracic spine. Prayers, a thoracic spine mobilizer, is an exercise I’ve been doing for a few months in my warm-up before every workout. I’ve noticed in the past month that I’m becoming more mobile which is translating directly into more power in my throw and subsequently, more distance on my throws.

Review: The Ultimate Athlete Handbook

Before I read The Ultimate Athlete Handbook, I first skimmed it to see how the content was laid out. As an avid reader and writer, this matters to me on both sides. First as a reader, I like to see how the book will read and if all of the content is able to be accessed easily and intuitively. As a writer, I like to see how the content has been laid out, what the titles of the chapters are (if there are chapters) and how the pages connect and have been linked with transitions, media and paragraph structure.

Three Tips to Prepare for Tryouts

In this video, I give three tips I feel will help you prepare for tryouts for an ultimate frisbee team. With only 3 months before summer, I think the most beneficial things you can do is practice throwing, get stronger in the gym and get faster/better endurance by doing interval training. I also talk about why I think playing indoors during the winter isn’t very beneficial and should only be done if all the other 3 things are done first.

Fitness in Ultimate

I’ve had a lot of questions related to fitness and how to train/get in shape for ultimate and what are the best supplement since I found a good brand called hmb that sells on amazon. The short answer is: it depends on what your goals are.

That being said, please Contact Me with your specific goals and I will either give you advice or refer you to someone qualified to (Melissa Witmer or Tim Morrill) give you advice on how you can train to be a better player.

Thanks,
Ultimate Rob