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Physical Training And Fitness
Standard training exercises are described elsewhere in the Academy under the Training Programs section.
See your health care professional about exercises and stretches intended to promote recovery from injury.
Links to some general medical websites are provided below.
Articles
Physical Training and Fitness (General)
- Optimizing Personal Athletic Performance: Although the website noted here focuses on cycling, it offers performance tips (nutritional, training, and equipment) that are extensible to other sports. http://www.cptips.com/toc.htm
- Exercise Physiology: A series of articles exploring the physiological methods and mechanisms underlying performance and training. http://home.hia.no/~stephens/exphys.htm
- Gatorade Sports Science Institute: A repository of information on all aspects of sports science, including a coaching corner (membership is free). http://www.gssiweb.com/
- Stretching and Flexibility: A technical overview of the principles of stretching, with examples http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching.pdf
- Sprint Training: A programme to improve your sprint endurance and sprint recovery. http://www.ultimate.org.nz/pages/skillsTraining/sprint.htm
- Core Training: The core is the source of power and creating greater strength and stability in the core is vital to improving your performance. http://houstonultimate.org/Articles/Core_Conditioning.pdf
Plyometrics
- Powering “UPS” (Training for Vertical Jump Using Plyometric Exercises): To increase your vertical, plyometric exercises may be just what you need. Plyometrics involve hopping, bounding, and leaping exercises as invented by the famous Russian researcher Verhoshansky. http://www.chasingplastic.com/archives/issue-pages/v1i2/powering-ups.htm
- Plyometric Training Program: An introduction to Plyometrics with exercises and a training plan. http://www.spinalhealth.net/plyometrics.html
DVD's
The Ultimate Fitness: Fitness Training for Ultimate Players DVD (by Bryan Doo and Dan Cogan-Drew) focuses on fitness training for Ultimate players. Thirty-nine exercises from warm-up to cool down help to improve your flexibility, speed, agility, quickness, and core strength.
Articles
- Nutrition: Are you the type of athlete who wouldn’t be caught without an energy bar or two in your bag when heading to an Ultimate practice or a game? If so, you aren’t alone. http://www.chasingplastic.com/archives/issue-pages/v1i2/nutrition-3.htm
- Nutrition: Tournament days, fat reduction, water, carbohydrates, and protein. http://www.chasingplastic.com/archives/issue-pages/v1i1/nutrition.htm
- Nutrition and the Athlete: Easy-to-read research papers on various aspects of nutrition for athletes. http://www.afda.com/showcontenti.php?page=links#skills
- Nutrition Guidelines: Guidelines for pre-, during, and post-training nutrition, including sports drinks, food groups, and carbohydrate (CHO) loading. http://www.ultimate.org.nz/pages/skillsTraining/nutrition.htm
Injuries
Ultimate players experience plenty of injuries. The general treatment for just about any sprain, strain, or muscle tear is RICE, which stands for: Rest, Ice, Compression, and Elevation. First, get off the injury. Then, apply ice in an ice bag for 15-20 minutes, wrapped around the injury, while elevating the injury above the level of the head. If the injury seems exceptionally severe, the best thing to do is see a professional about it. Seeing a doctor who specializes in sports for any serious injury is highly recommended.
For injuries which are a result of the chronic wear and tear that Ultimate can give to the body, a general ice-massage after practice and games is beneficial. As a matter of fact, old and new injuries alike feel much better if ice is applied shortly after the conclusion of the workout.
Common injuries include:
- Forearm strains.
- Shin splints.
- Sprained ankles.
- Knee injuries, including the Anterior Cruciate Ligament (ACL).
Women who are pregnant are strongly encouraged to consult their health care provider for information and recommendations.
Articles
- Dr. Pribut’s Running Injuries Page: Advice on a variety of sports medicine topics. http://www.drpribut.com/sports/
- SportsMedWeb: An educational site designed for endurance athletes. http://www.rice.edu/~jenky/
- The Physician and Sportsmedicine: Personal Health Articles written for the active individual on exercise, nutrition, injury prevention, and rehabilitation. http://www.physsportsmed.com/personal.htm
Women: Knees at Risk: “At first glance it seems like women are doing a lot of things wrong on the field. In reality, lowering your risk only comes down to improving a few techniques in landing and pivoting, as well as some leg strengthening exercises.” http://www.chasingplastic.com/archives/issue-pages/v3i1/knees-at-risk.htm- Shin Splints: Advice for those experiencing pain in the lower leg. http://www.ualberta.ca/~ultimate/shinsplints.html
Articles
- Sports Psychology: A series of articles that seek to show you how to use your brain to its greatest effect in controlling your body to give optimum sporting performance. http://www.mindtools.com/page11.html
- Team Synergy: An article about team goals and cohesion, communication, roles, and building group synergy in Ultimate. http://www.chasingplastic.com/archives/issue-pages/v3i1/team-synergy.htm
- Wayne Gretzky-Style 'Field Sense' May Be Teachable: "Athleticism is impressive but essentially prosaic, a matter of muscle. But vision is something else, something more elusive. " A researcher with the US Olympic Committee reasons that Gretzky-style magic is teachable. http://www.wired.com/science/discoveries/magazine/15-06/ff_mindgames
Football Cleat Design and Its Effect on Anterior Cruciate Ligament Injuries: A 3 year study on cleat design.
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