Training for strength, power and speed BY TOM KING The demands of the sport of Ultimate Frisbee vary depending


on the level of competition(beginner, intermediate, advanced, competitive), the time of the year(beginning of season, Regional’s, National’s, USAU Series), the surface of play (grass or turf), and the player’s position (handler or cutter) you play the most. When I was asked to put together a


workout for Ultimate Canada that will help the players across Canada get ready for the upcoming season I had to think about all of these factors. I have


CIRCUIT 1: LOWER BODY Exercise


Pivot Lunge Single Leg Dead Lift Skaters Sets Repetitions or Time


teams, played as a cutter and a handler, and I have also been a Personal Trainer for 5.5 years. To find out more about me, visit my website www.tkpt.ca. The sport of Ultimate generally


played the sport of ultimate now for 14 years, 8 year competitively finishing as high as 3rd place at CUC 2011 with Phoenix Ultimate from Ottawa, Ontario. I have captained mixed and open


Purpose


3-5 10-15 or 30 seconds • Mimic pivot motion with disc • Develop coordination and power


3-5 10-15 or 30 seconds • Prevent knee injury • Strengthen hip and knee stabilizers • Improve balance


3-5 10-15 or 30 seconds • Improve change of direction • Improve agility and coordination • Strengthen hip and knee stabilizers


PIVOT LUNGE SINGLE LEG DEAD LIFT


requires a large amount of strength, power, speed, agility, coordination, and accuracy. The workout that I have designed looks to tackle all of these elements while being applicable to bother cutters and handlers as well as various levels of fitness. I have broken the workout into 3


circuits each with 3 exercises. We focus Progressions


1. Add weight to hands 2. Add rotation to simulate throwing 3. Increase speed of movement


1. Reach arms our overhead to create a T-shape with the body


2. Add weight to hands


1. Add a pause on each side 2. Increase distance covered with each stride 3. Increase speed of movement


SKATERS


14


Ultimate Canada Magazine — www.canadianultimate.com


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