Michael Carrera, MSc
Had enough of playing Frisbee with your dog? Want to toss that disc with people who, like you, love the exhilarating feeling of pushing their bodies and working as a team? Then, ultimate Frisbee may be the sport for you.
Had enough of playing Frisbee with your dog? Want to toss that disc with people who, like you, love the exhilarating feeling of pushing their bodies and working as a team? Then, ultimate Frisbee may be the sport for you. Since its inception in the United States in 1968, ultimate Frisbee has evolved into an organized sport that is played in men’s, women’s, and mixed leagues in more than 42 countries. How to Play The game is played with two teams of seven players, who throw the disc from teammate to teammate until a player catches it in the opposing team’s end zone to score a point. Games are played to 15 points and usually keep players moving for an hour and a half. Players must stop running when they catch the disc and they can take a maximum of 10 seconds to decide which teammate can successfully catch the disc and carry the play toward the end zone. Ultimate Frisbee combines the continuous play of soccer with the rapid direction changes of basketball and the aerial passes of football. The big difference is that ultimate Frisbee is a noncontact sport. Participating is easy and all you need is workout clothing, a pair of good running shoes or cross-trainers, and of course, a Frisbee. Getting Started To play ultimate, you’ll also need a reasonable level of muscular strength and endurance, as well as cardiovascular fitness. If you are active and follow a structured resistance and cardiovascular training program three to four times a week, then you are probably ready to jump right into a game. Learning the rules will come with a little practice. Refine your fitness to match the physical requirements of the sport by following the cardiovascular and resistance circuit training program in the “Ultimate Training Plan” sidebar. Final Words Remember that your workouts are only as good as your recovery. Ultimate Frisbee competition is fatiguing, so you need to give your body 24 to 48 hours between games, depending on your intensity level. Ultimate Frisbee is a fast-paced sport that is a wonderful way to maintain your level of fitness. To enjoy all the benefits the sport has to offer, start slowly with one game a week and work on strengthening your body and improving your skills. Tossing a Frisbee will take on new meaning. Ultimate Training Plan Use this training plan to develop the speed, agility, leg power, strength, and aerobic capacity you’ll need to play ultimate Frisbee. Do these exercises two or three days each week, alternating step 1 and step 2, or combine step 1 and step 2 for a longer workout. Step 1: Train your heart While playing ultimate Frisbee, you run, jog, and sprint up and down a 70-metre field. Prime your cardiovascular system before the event by training 30 to 40 minutes two or three times a week as follows:
While running outdoors or on a treadmill is ideal, performing your workout on an elliptical machine can help decrease joint impact and stress. Step 2: Train your muscles If you want to be fast on the ultimate Frisbee field, then you need to be strong. Circuit train the main muscles used while playing to improve your strength, abdominal fitness, and power. All you need are dumbbells heavy enough that the last repetition is challenging. After jogging on the spot or skipping for 10 minutes to warm up, perform three to four sets of each of the following six exercises:
Complete 20 to 30 repetitions of the abdominal and lower back exercises and 8 to 10 repetitions of the other exercises.