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Training and Practice Programs Introduction Ultimate expects at least a basic skill level. While most people have tossed a Frisbee backhand, forehand (flick) and hammer throws are often a new experience. View the Skills Development page in the Academy of Ultimate for descriptions of both fundamental and advanced skills that are indispensable to effectively play the game of Ultimate. Every level of play, whether beginner, intermediate, or veteran, should have a prepared game plan. Drills and scrimmages as part of a regular Ultimate Frisbee training program will develop both individual skills and cooperative team performance. Practical flying disc training programs are suggested below. The Academy also describes numerous practice drills that you can run to effectively guide your Ultimate training program. Topics This page presents flying disc training programs and practice routines for improving your game of Ultimate. The Academy's Drills & Skills Development section is organized by the following subjects: Training Programs Sample Practice Program Sample Clinic Programs (Coming soon ...) Outreach (Coming soon ...)

Warm-up (Pre-Game or Before Practices)

Pre-game routines are helpful in reducing the uneasiness that sometimes precedes tournaments. By repeating the same jog, dynamic stretching, and drills that precede practices, the mind set and body of the players will be better prepared for tournament play.

The warm-up should be gradual, but thorough. Start with a 10-minute jog, followed by 5 to 10 minutes of dynamic stretching.

Some teams enjoy stretching together in a circle. Although dynamic stretching is highly advised, certain players will need to spend extra time on certain muscle groups (some will have groin problems, sensitive knees, or recovering ACL's). If possible, match your practice times with the first game of the next tournament. Ideally, your team should have two training sessions per week for 6 to 8 weeks before a tournament or event. Endeavour to maintain one or two training sessions during the tournament season. A three-day rest period before the event is beneficial.

Sample Dynamic Warm-up

Exercise	Dist/Reps/Time	Sets	Image	Link
Jog slow laps around the field	10 minutes	1
High Knee Hug	8-10m	1
Straight Leg Dead Lift	8-10m	1
Step, Lunge, Twist	8-10m	1
Carioca (Cariocies or Grapevines)	8-10m	2
Butt Kicks (B-strides)	8-10m	2
High Knees (A-strides)	8-10m	2
3 Steps Forward; 2 Back	8-10m	1
Back-Pedaling	8-10m	2
Dynamic Stretching
Neck Roll	5 each direction	1
Arm Circles	8-10 each direction	1
Trunk Rotations	6-8 each direction	1
Lateral Squats	10-12 each direction	1
Leg Swings	10-15 each direction	1
Spiderman	5 each side	1
Inchworm	5-8 full inchworms	1

Warm-up (Mid-Game)

Here are some suggestions to use between games to warm up again (or on your Wednesday night double-header).

1. Neck roll
2. Arm circles
3. Truck rotations (lower back and hips)
4. Lateral squats
5. Leg swings (using partner for stability; hamstrings and hip flexors)
6. Spiderman
7. Inchworm

Cool-down

After a practice or game, you usually stay awhile to cheer and talk, or just socialize. Use this time to recover through static stretching for 15 to 20 minutes (60% intensity). This can aid in lactic acid removal by up to 50%. First jog around the field slowly for about 5 minutes. Stretch all the major muscle groups. Do NOT overstretch (hold each stretch gently at 30% intensity for 45 to 60 seconds). Work longer on any muscles that are stiff or sore. You will feel better in the morning if you pay particular attention to these muscles.

1. Calf stretch
2. Hip flexor stretch (one minute each side)
3. Hamstring stretch
4. Glute stretch
5. Chest stretch

Many of the above stretches are described at the BC Coaches site.

Conditioning

Many of the following exercises are demonstrated in the DVD Ultimate Fitness: Fitness Training for Ultimate Players.

Speed Exercises

Exercise	Dist/Reps/Time	Sets	Image	Link
Arm Action	:20 - :30 sec	2
Foot Drives	8-10m	2		foot_drives.mov
Falling Starts	8-10m post fall (5 reps)	2
Flying Starts	30-40m	2
Back Pedal Recovery		1
Resisted Running	15-25m (3-5 reps)	1
20m Chase Sprints	20-25m	4-6

Agility Exercises

Exercise	Dist/Reps/Time	Sets	Image	Link
Heiden Hop	4-6 each direction	2-3
Power Skips	8-10m	2		1-2stick.mov
1-2 Stick	4-6 each direction	2-3
T-Drill	T-Drill distance 5, 5, 10	2-3
Box with Tennis Balls	2-3m between cones	2-3
Man-in-the-Middle	8-10 fakes (or :30 - :40 sec)	2-3
Shadowing	15-25 sec	2-4

Quickness Exercises

Exercise	Dist/Reps/Time	Sets	Image	Link
Scramble-Ups	4-6	2-3		scramble_ups.mov
Ball Drops	5 each foot lead	1-2
Knee Tucks & Quick Sprints	5 knee tucks 5 sprints	2-3

Functional Strength Development Exercises

Exercise	Dist/Reps/Time	Sets	Image	Link
Squats	12-15	2-3
Band Squats	12-15	2-3		band_squats.mov
Split Squats	8-12	2-3
Hip Extensions	10-15	2-3
Push-Ups	Any amount	2-3
Push-Up Variations	8-10 with variation	2-3
Superman	10-15	2-3
Abdominal Crunches	10-20	2-3

Sample Practice Programme

An effective sports practice session requires a balanced regimen (skills training, drills, strategies, and physical conditioning). This programme only touches on the fundamentals of a successful training routine; it does not encompass every aspect or depth of physical development. Nevertheless, careful attention to physical fitness will minimize the risk of injury while maximizing individual and team potential. We have included several Ultimate Frisbee agility exercises, as well as those to improve speed, quickness, and strength.

Warm-up:

See Sample Dynamic Warm-up above. As the players warm up, the jog can incorporate warm-up exercises that lend themselves to running (high knees, butt kicks, carioca, etc.) and Last-Man-Sprints. The Give-and-Go Warm-up Drill may also be included. Dynamic stretching should work on all the major muscle groups used in Ultimate, especially the hamstrings, grown, butt, back, calves, and quads). Follow dynamic stretching with several exercises from each of the Speed, Agility, Quickness, and Functional Strength Development sections.

Warm-up Throws and Drills:

Practice forehand, backhand, and hammer throws. Forehand and backhand throws should rotate through IO, OI, and flat throws from a variety of positions and extensions. Advanced players should include Scoobers, push-passes, pulls, and high-release backhand throws. Moving targets are best. Throwers should incorporate fakes before throwing. You can try the following Ultimate Frisbee drills:

• Throwing in Pairs
• 3-Player Marking Drill
• Throwing in Pairs (line throws/corner throws)
• Ping Pong and/or Yo-Yo's (2-person)
• Box (3-person)
• 2-Player Pivot Drill (concentric circles)

Other drills:

• Throwing In Pairs (add long cuts)
• Come-to
• Berkeley Reset
• 2-Player Sideline Give-and-Go
• Dog (2-Player Huck) and/or Apple Drill
• Buddy Cuts
• Flow/Anti-Flow
• 3-Person Weave (zone handler drill)

Skills Development and Strategies

Introduce a new play or work on a particular team weakness. Suggestions for drills include:

• Full Defence Line (5 sets)
• Horizontal Stack with Boulder Cuts (5 sets)
• Apple Drill: Establish one line with receivers and one with defenders (10 sets)
• Handlers and Cup (game to 4)
• Defensive Positioning Drill
• The Seattle Drill (20 throws without a drop)

Short scrimmage

Try a short scrimmage to practice the concepts being working on. Alternatively, use the 10-Pull Drill to work on specific techniques or plays.

Conditioning session

Suitable conditioning examples include suicides, full field sprints, and width (Ladder) sprints.

Short scrimmage

During this scrimmage, players should focus on the new concepts and plays introduced during the practice.

Cool-down

See the Cool-down section above. Use the static stretching session to discuss pros and cons of the day's practice or other concerns.

Drills To Improve Throwing And Catching

• Throwing in Pairs: Stand about 30 metres from a partner, both of you holding discs. Each person throws a forehand disc to their partner. Take one step closer before flicking the disc again. Repeat until you are a few feet from your partner. Then resume your positions at 30 metres from each other and repeat the exercise using backhand throws.
• 2-Player Huck: Stand 60 metres apart (or some other appropriate distance) and practice pulling and skying for the catch. Alternate between forehand and backhand throws. This builds strength and accuracy in your throwing arm and teaches how to read the disc.
• 2-Player Guts: Standing 40 metres apart, play catch while throwing as hard as possible. Alternate between forehand and backhand throws. This builds strength and accuracy in your throwing arm and confidence in your ability to pancake catch.
• 2-Player Speed Throw: Try to get the most throws and catches in 60 seconds. The drill helps to concentrate on throwing and catching.
• 2-Player Sideline Give-and-Go: Practice leading a receiver up the sideline and accelerating after throwing. This drill will also work with defenders.
• 2-Player Pivot Drill: Using two concentric circles, pivot for 10 count, shift one, and continue.
• Ping Pong Drill and Yo-Yo's: Learn to throw by leading a moving target, to catch and throw when tired, and to pancake catch.
• Sweet (Dump-and-Go): Practice accelerating right after throwing, leading the receiver. The drill should be done with one or perhaps two defenders.
• Fake and pivot drill: Uses two lines of players 30 metres apart. Receivers make "hockey stick cuts" with a defender. Learn to fake out a straight-up marker and to break the force. This drill should usually have defenders on the receivers.
• Triangle With Defense: Learn to lead the receiver and to go to the disc. This drill can work with or without a defender. Vary the throwing angle or the cone positions on the field.
• Box (or 4 Corners): Three players learn to lead receivers.
• Bowling Alley: Uses two lines of players 60 metres apart. Learn to throw around the force and to go to the disc. This drill works well with a trailing defender.
• Apple Drill: A hucking drill with two lines of receivers. Learn to throw long and to either run down or sky for a disc. This drill can be simplified by hucking to a single receiver, in which case the receiver learns to read the disc instead of the other receiver.
• Flow/Anti-Flow: Practice timing cuts and clearing effectively. Set up cones where players initiate cuts and where they should clear to after throwing. Receivers begin their cuts when the thrower is prepared to throw. Learn to clear immediately after throwing; do not watch the disc.
• 3-Person Weave: A standard zone handler drill. This drill can also be used with four handlers and a three-man cup or a six-man defence. Learn to run the pattern repeatedly without losing ground.
• Berkeley Reset: A two-on-two mini-game for practicing handler cuts to reset the disc in the case of a sideline trap (squeeze).
• Buddy Cuts: Practice short little throws that can be used to reset or to initiate play.

(Coming soon ...)

(Coming soon ...)