PT on the Net

Ultimate Frisbee Training: Advanced Workout 1 of 3
Program Template
Trainer : Rish, Phil

Introduction

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Ultimate Frisbee is a high intensity sport that requires a certain level of physical conditioning for an athlete to compete at a competitive level. It would even be advised for the weekend warrior to develop some sort of training program to decrease the risk of injury and increase their level of enjoyment.

There are man factors to consider when developing a training program for ultimate frisbee. Below is a short list of skills required to successfully participate in this sport.

- Total body speed, power, and quickness

- The ability to quickly and repeatedly change direction

- Jump and reach in all planes of motion, with greater range of motion while maintaining balance and stability

- Quick recovery from anaerobic stress

- Explosive power throughout the core

The goal of the Advanced Ultimate Frisbee Training Program Set is to develop all those skills and fine tune the more advanced movement patterns required for an athlete participating in higher levels of play. Also, the goal of this program set is to incorporate some corrective/restorative exercises to help decrease the risk of injury caused from over-use and high intensities.

The goal of the Advanced Cardio Program is to increase speed, quickness and anaerobic recovery, while maintaining cardiovascular endurance.

Perform the Ultimate Frisbee Advanced Program 3x/week with at least 48 hours rest between workouts. Try to perform at least 4 days/week of cardio (includes play time), with 1 day/week in the form of some other athletic or cross training activity.

Please pay special attention to the notes section found in each exercise to perform this workout correctly.

Warm Up

Complete 5-10 minutes of light cardio and the first 2 exercises of this program.

Cardio Program

Activity	Intensity	Duration	Comments
Sprints	85% Max	20x, increase distance 10 yards for each sprint	After every 5th sprint, quickly jog for 5 min. then continue (ke

Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Medicine Ball Soccer Touches	Exercise	3		30 sec.	moderate	moderate	follow notes
Medicine Ball Twisters	Exercise	3		30 sec.	moderate	moderate	follow notes
Core-Tex Multiplanar Side Plank	Exercise	4 sets (2 each side)	15		controlled	moderate	30 sec.
Back Extension on Stability Ball - Throw and Catch	Exercise	4 (2 each side)	15		explosive	moderate	30 sec.
Crunch – supine jackknife	Exercise	4	15		fast	moderate	30 sec.
W Drill	Exercise	8 sets			fast	high	none
Butt Kick	Exercise	8 sets	3 reps		explosive	high	none
Tilt (Sagittal), Shuffle (Sagittal plane with Turn), Shuffle - 180° turn	Exercise	8 sets			fast	high	none
Tricep Extension - Low/High Cable	Exercise	8	2 each side		explosive	85% RM	30 sec.
Resisted sprint take-offs	Exercise	10	2		explosive	90% Max	30 sec.

Cool Down

Complete 5 minutes of light cardio and 5 minutes of stretching/dynamic movement.

MEDICINE BALL SOCCER TOUCHES

Reps :		Sets :	3	Intensity :	moderate
Tempo :	moderate	Rest :	follow notes	Duration :	30 sec.

Preparation :

Start with the feet more narrow than shoulder width and pointing straight ahead, knees are bent and the chest remains high during the movement.
Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous system.

Movement :

This movement involves repeated skip hops using a medicine ball as a touch target.
Stand in front of a medicine ball.
Take one foot and place the forefoot on top of the ball.
Quickly jump and switch feet – the ‘new’ foot should touch the top of the ball as the other foot hits the ground.
See the video that accompanies this text and observe the fluid nature of this movement.
This exercise causes a lot of fatigue so start with a short duration before progressing.

Notes :

Perform this exercise as a compound set with Medicine Ball Twisters. Perform exercise rest as prescribed, then advance to the next exercise. After completing 1st set, rest 1 minute. After 2nd set, rest 45 seconds. After 3rd set, rest 30 seconds.

MEDICINE BALL TWISTERS

Reps :		Sets :	3	Intensity :	moderate
Tempo :	moderate	Rest :	follow notes	Duration :	30 sec.

Preparation :

Maintain good posture with shoulder blades retracted and depressed and good stability through the abdominal complex.
Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous system.

Movement :

This movement involves a transverse plane hop (back and forth) with opposite shoulder rotation (back and forth).
Start with the hands grasping the medicine ball, arms straight, extending from the chest.
Orient the feet parallel in one direction and turn the ball (and shoulders) in a direction about 90° away from the feet.
The motion involves a rotational hop of the feet (in the transverse plane) back and forth while the arms and shoulders together rotate out of sync with the feet (as shown).
TRAINERS: The faster the athlete/client rotates, the more reaction (force) in the trunk, be aware to rotate slowly at first.

Notes :

After completing this exercise, rest, then immediately repeat Soccer Touches. If all sets have been completed, rest, then advance to the next exercise. Rest: 1st set - 1 minute, 2nd set - 45 seconds, 3rd set - 30 seconds.

CORE-TEX MULTIPLANAR SIDE PLANK

Reps :	15	Sets :	4 sets (2 each side)	Intensity :	moderate
Tempo :	controlled	Rest :	30 sec.	Duration :

Preparation :

Place one elbow and forearms in the middle of the Core-Tex
Body is orientated perpendicular to the floor with one side toward the floor
The knees are extended and the feet are stacked
There should be a direct line from the ankle, through the knee, hip lumbar spine and shoulder
Top arm is placed along the side
Core is engaged and a neutral spine is initially held

Movement :

Arm and shoulder motion of the upper body are used to produce movement of the Core-Tex
Core-Tex can be moved in circular motions, pure rotation, diagonals, side to side or any combination thereof

Notes :

Perform this exercise and the 2 following as a circuit. After completing set, rest 30 seconds then advance to next exercise.

BACK EXTENSION ON STABILITY BALL - THROW AND CATCH

Reps :	15	Sets :	4 (2 each side)	Intensity :	moderate
Tempo :	explosive	Rest :	30 sec.	Duration :

Preparation :

Align the body so that the mid section of the body is on the ball, not the hips.
Maintain good posture throughout the exercise with shoulder blades retracted and depressed, toes touching ground, and neutral spine angles.
Activate the core with a proper drawing-in and pelvic floor contraction.

Movement :

While maintaining total body alignment, simultaneously flex forward in the spine and rotate to one side with the MB.
Extend through the trunk, and rotate in the opposite direction as you throw the ball to your partner, releasing the ball with both hands.
Hold this position until you receive the ball back and repeat the movement.
Other progression - inertia progression: to cable, to tubing.

Notes :

After completing set, rest 30 seconds then advance to the next exercise.

CRUNCH – SUPINE JACKKNIFE

Reps :	15	Sets :	4	Intensity :	moderate
Tempo :	fast	Rest :	30 sec.	Duration :

Preparation :

Position client supine as pictured with arms over head in neutral spine.

Movement :

Perform a crunch with hip flexion reaching toward the toes (as shown).
Timing and Coordination are essential to stay balanced and controlled during this exercise.
TRAINERS: If any low back pain occurs, modify exercise with shorter lever arms and legs.

Notes :

After completing set, rest 30 seconds then repeat Multiplanar Side Plank. If all sets and reps have been performed rest 1 minute, then advance to next exercise.

W DRILL

Reps :		Sets :	8 sets	Intensity :	high
Tempo :	fast	Rest :	none	Duration :

Preparation :

Initiate a thorough dynamic warm-up prior to starting this exercise; this engages the nervous system.

Movement :

Start in an athletic position
Shuffle backwards a few steps, once ideal number of shuffles are taken rotate toward one side and hop onto one leg (if rotating right, hop onto left leg)
Repeat for desired number of reps of the above
Take care to observe the relative timing of this exercise
TRAINERS: If there is pain, loss of balance, of altered neuromuscular control -- REDUCE the speed of the exercise or REGRESS.

Notes :

Start of 4-exercise circuit. No rest until all exercises in circuit have been performed. After time has elapsed, immediately advance to next exercise.

BUTT KICK

Reps :	3 reps	Sets :	8 sets	Intensity :	high
Tempo :	explosive	Rest :	none	Duration :

Preparation :

Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.

Movement :

Start in a squat position.
Explosively extend the legs, simultaneously swinging the arms overhead.
Once in the air, dorsiflex the ankles and kick the heels to the butt.
Land on the toes, and then heels.
Absorb force with triple flexion(at hips, knees, and ankles).

Notes :

After completing reps, immediately advance to next exercise.

TILT (SAGITTAL), SHUFFLE (SAGITTAL PLANE WITH TURN), SHUFFLE - 180° TURN

Reps :		Sets :	8 sets	Intensity :	high
Tempo :	fast	Rest :	none	Duration :

Preparation :

Begin with a 2 Handed Tilt Hold
It is a good idea to have the individual perform the motion ‘unloaded’ (i.e. without the ViPR) prior to ‘loaded’ so that the quality of motion can be assessed (movement should come mostly from the ankles and hips - NOT the lumbar segments)
It is important to pre-determine the Range of Motion and remain consistent throughout the exercise

Movement :

Begin in a squat position with the ViPR tilting posterior (towards you)
As you ascend from the squat, begin to shuffle around the ViPR as you return the ViPR perpendicular to the ground (along the sagittal plane)
Continue to tilt to the opposite end of the Sagittal spectrum (as shown) and shuffle around to the end to perform your squat
Ensure to keep the feet active and the back tall throughout the exercise
Continue for the desired time or reps and ENSURE that you shuffle back and forth to one side only
Pay close attention to the video to ensure proper form and rhythm in this motion

Notes :

After completing set, immediately advance to next exercise.

TRICEP EXTENSION - LOW/HIGH CABLE

Reps :	2 each side	Sets :	8	Intensity :	85% RM
Tempo :	explosive	Rest :	30 sec.	Duration :

Preparation :

Maintain a visual gaze that is towards the horizon (straight ahead) and good stability through the abdominal complex
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.

Movement :

This movement combines a squat with a cross body horizontal tricep extension
Start with light weight as the movement is more important than load
The movement starts in a full squat with the moving arm away from the stack of weights (as shown)
The feet should be shoulder width apart, with the toes pointing out slightly
The moving arm is first oriented across the body, towards the stack of weights with the elbow high
The motion combines fluid squat up as the arm extends away from the body as shown
Use the video that accompanies this text as a guide for the fluidity of this motion
To allow the pelvis adequate rotation, the heels should be encouraged to raise (the outside heel first in the deep squat, and subsequently the inside heel as the arm is extending)

Notes :

After completing set, rest 30 seconds then repeat the 4-exercise circuit, starting with "W" drill. If all sets and reps have been performed, rest 1 minute, then advance to next exercise.

RESISTED SPRINT TAKE-OFFS

Reps :	2	Sets :	10	Intensity :	90% Max
Tempo :	explosive	Rest :	30 sec.	Duration :

Preparation :

Adjust the columns to the bottom and attach the cables to the rings in the middle of the vest on either side.

Movement :

Facing away from the machine, wearing a vest attachment, with a low split stance and hands placed on the floor, propel forwards while pumping the arms.

Notes :

After completing all sets, rest 2 minute then begin cool-down.

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