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
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
Basic Rules of the game
- On the field of play, each team comprises 7 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
- 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 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.
- 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
- 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.
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
Some of these pages contain performance evaluation tests, but they
also make good training sessions.
Endurance training - cardiovascular development
If you quote information from this page in your work, then the reference for this page is:
- MACKENZIE, B. (2007) Ultimate [WWW] Available from: https://www.brianmac.co.uk/ultimate/index.htm [Accessed