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Jane’s Weekly Program

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Goals

1. Maintain weight
2. Improve strength and flexibility for key ultimate frisbee movements
3. Prevent common injuries in ultimate frisbee
4. Improve cardio endurance for long game points

Training Focuses

• Knee stability

• Ankle and hip mobility

• Leg strength and sprint speed

• Cardio endurance

• Shoulder mobility and stability

• Rotational core strength

• Agility and balance

Improve strength and flexibility for key ultimate frisbee movements

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.

1. Endurance and sprints

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.

2. Cuts and changes in direction