Ultimate

Ultimate, often called Ultimate Frisbee™, is a non-contact team sport played with a flying disc. The objective of the game is to score points by passing the disc into the opposing end zone, similar to American football.

While originally called "Ultimate Frisbee", the game is called "Ultimate" because the name Frisbee™ is a trademarked brand name for discs made by Wham-O.

The field of play

Basic Rules of the game

• On the field of play each team comprises of 7 players
• Substitutions are allowed between points and teams may comprise of up to 20 players
• To begin the game players line up at the edge of their respective end zones and the defensive team throws the disc towards the offensive team
• During play the disc may be thrown in any direction
• Similar to netball, you cannot run with the disc, and on receiving it you must release it within ten seconds
• You lose possession if the disc touches the ground, goes out of play or if your opponent catches it
• A point is scored when a team-mate catches the disc in the opponents end zone
• A game is won when 15 points are accumulated, with two clear points on the opponents score, or after 80 minutes of play

Fitness requirements

• Power - the ability to exert maximum muscular contraction instantly in an explosive burst of movements e.g. Jumping for the disc, sprinting to free space or to intercept the disc
• Agility - the ability to perform a series of explosive power movements in rapid succession in opposing directions e.g. ZigZag running or cutting movements to get to free space or to cover an opponent in open ground
• Balance - the ability to control the body's position, either stationary (to throw the disc accurately) or while moving (to intercept and catch the disc)
• Flexibility - the ability to achieve an extended range of motion without being impeded by excess tissue e.g. catching the disc
• Local Muscle Endurance - a single muscle's ability to perform sustained work e.g. running or throwing the disc
• Cardiovascular Endurance - the heart's ability to deliver blood to working muscles and their ability to use it e.g. running throughout the game
• Strength Endurance - a muscle's ability to perform a maximum contracture time after time e.g. continuous explosive running and throwing throughout an entire game
• Strength - the extent to which muscles can exert force by contracting against resistance e.g. throwing the disc
• Co-ordination - the ability to integrate the above listed components so that effective movements are achieved. Good hand/eye/disc co-ordination to catch the disc

Developing a training programme

You will find the following pages useful in developing your Ultimate fitness training program.

Planning the training

• How to prepare your training program
• Example training program
• Performance Profiling - how to identify weaknesses in your skills

General strength development

• Circuit Training - develops strength and endurance
• Weight Training program using dumbbells
• Weight Training program using free weights and machines
• Weight Training program for sprinters - uses Olympic lifts

Developing elastic strength

• Plyometrics
• Plyometric Exercises - Arms
• Plyometric Exercises - Legs
• Plyometrics High Intensity Exercises - Legs
• Complex Training - using weights and plyometrics exercises

General conditioning

• Developing your Core Stability - Abdominals and lower back
• Conditioning exercises for the legs
• Conditioning exercises for the lower legs
• Conditioning exercises for the upper body

Agility training

Some of these pages contain performance evaluation tests but they also make good training sessions.

• 'T' Drill Test
• Agility Ladder Exercises
• 505 Agility Test
• Illinois Agility Run Test
• Zig-Zag Test

Agility Ladders	Agility Hurdles	Medicine Balls	Reaction Ball
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Speed development

• Speed Training
• Speed Reaction Drills
• Running Economy

Endurance training - cardiovascular development

• Developing your VO2max
• Interval and continuous training
• Hill training
• Training with a heart rate monitor - Training Zones

Nutrition

• Nutrition - determining your daily requirements
• What to eat when training and competing
• Nutritional tips
• Sports Drinks

Psychology

• Sports psychology
• Relaxation techniques
• Overview of mental imagery
• Mental imagery - developing the skill

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

• Planning the Training - 6 stages of development
• Find a Coach
• Sport/Event specific articles