“No,” or “I’m out,” to the thrower and
other teammates, to signal that you are
going to bail.
Ultimate Specific
After you have changed direction, you
are still a viable receiver. Chances are that
Training Tips
your defender has remained in a passing
lane to poach for a second or two. Yell,
BY UlTIMATE ROB
“Poach!” which translates to “My person is
poaching and I am wide open right this I get asked by lots of people about
second!” Immediately sprint to the easiest training for Ultimate, and what sort of
place for the thrower to hit you. When things I do for fitness.
your teammates hear “Poach!” they should You can break this down into
clear out of your way immediately. several parts which contribute to Important muscles in throwing are your
If you don’t get hit then and your being a good player. In order to be core, triceps, wrists, shoulders and legs so
defender starts covering you again, you successful, I believe you need to have have a good workout routine which works
are still a viable receiver. You just have to the following: on those muscles.
wait for your next chance. 1. Run fast 4. Catching is important and is made
Sometimes you will have to bail because 2. Jump high up of reading the disc, having good eye/
the thrower can’t make a certain throw or 3. Throw consistently/far hand coordination and strong fingers, so
because he has a tough mark. The rules 4. Be a good catcher work on these elements.
for bailing remain the same: Sprint away 5. Good recovery 5. Good recovery comes from doing
from the disc and the passing lanes and 6. Quick feet running drills such as intervals and training
watch how the offense is developing. 7. Good endurance your heart to recover from a resting state. I
Bailing is honorable and not a sign 8. Good field sense find interval training and doing weights at
of weakness. Although not finishing a 9. Understanding of plays a high intensity to be great for developing
cut and not catching a disc may sound These are important elements your recovery. Crossfit is great for this.
like the antithesis of Ultimate, removing which make up a good player. In 6. Quick feet can be developed by
yourself from the offensive flow allows order to ensure that you’re good at working on your fast twitch muscles, by
your teammates to complete a pass. All all of these, here is what I suggest: doing plyometrics and especially doing
seven players do not have to touch the 1. To be fast, you need to have agility training.
disc during every possession. In fact, a good sprinting technique, and have 7. Endurance comes from interval
smart team knows how and when to use strong legs, arms and core. You can training, longer distance runs and training
its personnel most effectively Staying away become a faster runner many ways at a high intensity during weights and
from the disc and creating space is as but for me, the biggest factor for my other activities. You want to increase your
much a part of the sport as throwing and speed comes from knowing how to lung capacity and develop your body’s
catching are. »U sprint and being strong. ability to use oxygen more efficiently.
2. To good in the air, you need Crossfit is also great for this.
to be able to know how high you can 8. a good field sense comes from
Excerpt permission
granted: Essential
jump and be able to jump quickly playing a lot of tournaments, thinking
Ultimate by Michael
(a big vertical helps but I have seen about the game at practice and while
Baccarini, Tiina
many guys get out jumped by you’re on the sidelines and watching a lot
Booth. Copyright someone shorter who can read the of videos/games of good teams playing.
© 2008 by Human
disc better). To train for jumping I 9. Understanding of plays comes
Kinetics Publishers,
recommend Air Alert, and to work on with having a good field sense, studying
Inc. Excerpted by
your disc reading skills. the plays and understanding the purpose
permission of Human
Kinetics, Champaign,
3. The single best way to become of those plays and how they fit into the
IL. Available to order
a better thrower is to practice rest of the game, and playing a lot.
from Human Kinetics
throwing (much like a golfer goes By combining the elements above, you
Canada at www.HumanKinetics.com or by to the driving range). Throwing a lot will have more success on the field, both
calling 1-800-465-7301.
will also strengthen your arm and physically and mentally.
will develop your longer throws. Read more at www.ultimaterob.com »U
Ultimate Canada Magazine — www.canadianultimate.com 31
Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56