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.
Hex is a new offence which most of your team will not have seen or played before – introducing it can be both fun and exciting, but will certainly come with its challenges. I’ve had experience introducing the offence to a variety of teams and players, from primary schools through University level teams to GB, and along the way have learned plenty about how to make the introduction as enjoyable and productive as possible. I hope to share what I’ve learnt with you in this article.
Day 3 was spent in preparation for the upcoming tournament which starts in a day. The teams had two session of Ultimate as usual. The morning was spent doing the drills that was part of the curriculum. In the evening however the coaches had the freedom to devise their own training plan according to what the coaches thought was needed for their team. Many teams choose to run drills that ended in scrimmage with another team. The afternoon was spent painting T-shirts that would serve as jerseys.
Starting the day with Burmese breakfast is pretty rare when we are in our home towns, it’s the last thing we excepted at the Youth Camp. I know I keep talking about the different kinds of awesome food that we eat, but I would rate the food here with a 9/10. Thanks to Kalpesh, a teacher and ultimate player – FountainHead School, who took the effort to take us out for breakfast. A 10 minute drive into the City brought us to a Burmese Settlement (which by itself is pretty rare) in Surat. We got to eat Khao Suey and Aloo Poori .
This is a quick introduction to the first ever National Ultimate Youth Camp at Surat, India.
The Ultimate Camp at Surat is the first of its kind in India. It’s a gathering of about 130 adolescents and 30 coaches for 5 days. These are Beginner to Intermediate level players and they’ve come from all across the country with no universal language for communication. These campers are going to be split into teams of 10 with 2 coaches to facilitate. The camp covers the basic skills and strategy needed to play structured ultimate, like throwing, cutting, vertical stack, Defensive skills and handler movement.
During my recent intern contest I ran, I asked the potential interns to submit their favourite articles to me. In the end I chose 4 interns to work with me – Mark, Edward, Sangeetha and Seth. Check out what they each sent me below:
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.
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.
The goal of this study was to determine if certain throwing techniques for the sport of Ultimate Frisbee were advantageous relative to other techniques. The defense can attempt to force a thrower to utilize a specific throw; knowing the advantages of different throws can influence a defender’s decision to force the thrower to use a certain throw. Motion capture was used to monitor the flight of a disc (Discraft Ultrastar 175g) for three throwing techniques. The two main groups of throws were backhand (BH) and forehand (FH) throws, with the forehand throws divided into a closed forehand grip (CF) and a split forehand grip (SF). Sixteen participants were recruited with experience ranging from 3 years to 8 years based on survey. Throws were analyzed with regards to linear velocity, angular velocity, precession, and accuracy. Players threw a total of 45 throws: five throws for all combinations of the three throwing techniques combined with three objectives: accuracy, maximum spin, and maximum velocity. The order of the nine throwing groups was randomized. Throws were analyzed for linear velocity, angular velocity, precession, and accuracy. Linear velocity was calculated by measuring the distance traveled in the first 0.02 seconds of flight, and angular velocity was measured by calculating the time required for four unique points on the disc to complete one rotation. precession was measured by calculating the average angular deviation from the average normal plane of the disc, and accuracy was measured by the distance between the center of the disc and the target at closest approach using a quadratic fit to the known flight path. There was a very strong linear correlation between linear velocity and angular velocity. There was no difference in linear velocity between backhand and forehand throws, although the closed grip forehand had a higher linear velocity than the split grip forehand. Backhand throws had higher angular velocities than forehand throws for a given speed; there was no difference in angular velocity between closed grip and split grip forehand throws.
Receiving a pull is an area in which a team should be extremely proficient, as it is an event that occurs hundreds of times over a season. It is a mistake to not take advantage of these moments in which the defense is not entirely set. The ideal situation occurs when the offense initiates play from the brick and scores a seemingly effortless, or uncontested, goal.
The Zen Throwing Routine, developed by Ben Wiggins, is a combination of a group of exercises that he found to help develop his own balance and versatility in throwing. He was inspired to put this into a cohesive form as a partner-slash-alternative to Lou Burruss’ Kung Fu Throwing, which is a very effective plan with very different goals.
Kung Fu Throwing is a system developed by Lou Burruss and Mike Caldwell in 2005. He wanted to come up with a structured throwing plan to help developing throwers. As the only two Seattle Sockeye players who lived on Capitol Hill at the time, Mike and Lou would meet often to throw. Lou solicited Mike to help him with this and to their surprise they found that it was an excellent system for established throwers. (They were in their 7th and 9th years on Sockeye.) They did KFT once a week the entire season and Lou’s throws were more consistently on than any other year.
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:
Malissa Lundgren, Ultimate Canada’s 2011 Female Athlete of the Year and one of the captains of the Capitals, a women’s ultimate team from Toronto/Ottawa Ontario, Canada, talks about the unintended consequences of playing in USA Ultimate’s Triple Crown Tour in 2013 because they are talking about offering prize money to the winning teams.
What this means is that they are essentially professional players and as such, health care won’t cover physio and other treatment which is currently covered and for the amount of money that is being proposed to the winning teams, it raises some interesting questions about whether or not it’s worth the cost/risk of traveling to compete.
RISE Up Ultimate, a new venture by Elliot Trotter of Skyd Magazine along with Mario O’Brien and Andy Lovseth, is releasing the first episode of their first season today. I was lucky enough to get a sneak peek at the video and share with my fans what it’s all about.
If you go to their website, http://riseupultimate.com, their mission states that they hope to improve the level of play of Ultimate teams and players through the creation of engaging instructional video resources created by experts.
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!
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!
I’ve been asked this question quite a bit by my fans and so I wanted to give you an outline for what you should be working on in the gym and in your training sessions.
For most of it, I would recommend going to a personal trainer who has experience training athletes and has some sport specific training and knows the fundamental movements as many of these exercises/workouts will have to be done correctly or else you won’t get benefit from them or even worse, you’ll get injured.
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.
This summer, I’m partnering up with the Calgary Ultimate Association. They’re a not-for-profit group focused on growing ultimate in Calgary, Alberta, Canada with their goal being to make ultimate the sport of choice for athletes. They’ve done a great job and along with running a league with over 120 teams, they also have a juniors program (12-18 year olds), a men’s, women’s and master’s team and they run an annual ultimate frisbee tournament called HoDown and SloDown, which has been held for more than 25 years.
In this video, I introduce my trainer, Curtis Howden, and we talk about how I’m training for disc sports competitions with a specific focus on getting more power in my throw. We’re starting by mobilizing my thoracic spine and by getting more rotation, I will be able to generate more power and throw the disc further. I’m really starting to notice the benefits of working with Curtis and in the past few weeks, my throws have been getting longer every time I throw. I will work on getting some videos up that show how I practice throwing and just how far I can throw the different types of discs.
Handler’s at the brick with the disc. Ho-stack setup with 2 dumps and 4 across. A few cuts get looked off, open side dump’s defender sags into the lane. Handler swings to the poached dump and immediately runs up line for the give go.
Give go handlers in this scenario tend to watch the thrower expecting the disc back. Good handlers will still take off immediately after throwing the swing, but will take a quick look over their shoulder at the lane while they’re in motion. Check your shoulder! Why?