Ultimate frisbee is a high intensity sport that requires endurance, speed, and quick changes of direction. Just as you build skills on the field, it’s important to work on basic body movements off the field to build a strong foundation, reduce risk of injury, and improve your game.
Improve your run speed and maintain intensity for the whole game by building leg strength, hip and ankle flexibility, and cardio endurance. Build strength in major leg muscles such as the quadriceps, glutes, hamstrings, and calves to improve your running efficiency and power with each stride. This will improve your run speed and reduce fatigue. Ultimate frisbee players can often run 3 miles or more in a single game. Build endurance and speed to out-run your opponents even in a long game.
Stick with your opponent on defense or create separation from your opponent on offense by building the strength and balance for quick lateral weight changes. Develop your leg and core strength to maintain a low, athletic position that allows you to react swiftly on the field. Initiate quick movements with strong hip, glute and thigh muscles. This will help with shuffling to set an aggressive mark, making a jab step for a cut, and reacting quickly to opponents while on defense. Stay balanced during quick side-to-side movements by building stability in your knees and flexibility in your ankles and hips.
Build consistency in your throws by developing leg strength and flexibility, rotational core strength, and torso and shoulder mobility. Improve stability while stepping out for a throw by building core strength and leg strength and flexibility. Efficiently transfer power to your throw by building rotational core strength and torso mobility. Work on shoulder range of motion to enhance forehands, backhands, and over-the-top throws like hammers.