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

Initially 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

Ultimate field of play

Basic Rules of the game

  • On the field of play, each team comprises seven players.
  • Substitutions are allowed between points, and teams may consist 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 side.
  • During play, you may throw the disc in any direction.
  • Like netball, you cannot run with the disc and must release it within ten seconds of receiving it.
  • 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 teammate catches the disc in the opponent's end zone.
  • A game is won when 15 points are accumulated, with two clear points on the opponent's 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 intercepting 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 the 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.
  • Coordination - the ability to integrate the above-listed components so that effective movements are achieved. Good hand/eye/disc coordination to catch the disc.

Useful Links

The following links provide more information on Ultimate:

Developing a training programme

You will find the following pages helpful in improving your Ultimate fitness training program.

Planning the training

General strength development

Developing elastic strength

General conditioning

Agility training

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

Speed development

Endurance training - cardiovascular development



Page Reference

If you quote information from this page in your work, then the reference for this page is:

  • MACKENZIE, B. (2007) Ultimate [WWW] Available from: [Accessed