on lower body first, then upper body, then core. Before you start any exercise regime I would highly suggest having a movement assessment completed by a qualified professional to ensure that muscle imbalances are minimized and that the work you put into the gym will pay off on the field and not send you to the sidelines with an injury. This best way to prevent injuries is to improve your mobility. I have a number of videos on YouTube that are specifically aimed at improving mobility in the lower body as this where a lot of Ultimate players will develop injuries. You can find me on YouTube as “tomkingpt” .
CIRCUIT 2: UPPER BODY Exercise
Travelling Push-ups Sets Repetitions or Time
This workout is designed to be completed 3 times a week and should take roughly 35-45 minutes to complete, 48 hours rest between workouts. Ensure that you do a full warm up before any workout. I would suggest 10 minutes of light cardiovascular activity, 10 minutes of foam rolling and dynamic stretching, then proceed to the workout once you feel limber and have full range of motion throughout the body. In addition to this workout I would suggest doing some sprint training. Since speed and endurance is the primary concern for most Ultimate players, the following sprint workout will prepare you for the upcoming season.
Purpose
3-5 10-15 or 30 seconds • Improve strength • Improve coordination and agility • Improve power
Static Lunge with Row 3-5 10-15 or 30 seconds • Improve endurance of legs • Improve balance • Improve back hand throws
Medicine Ball Slam
3-5 10-15 or 30 seconds • Improve coordination • Improve power
TRAVELLING PUSH-UPS STATIC LUNGE WITH ROW
TABATA 20 YARD SHUTTLES 4:00 minutes total broken into 8 sets of
20 seconds of running and 10 seconds of walking while running between 2 cones placed 20 yards apart from each other. This drill will allow you to develop
change of direction, quick acceleration, and the endurance necessary to continue to reproduce the effort on the field. It will also get you use to taking your defender deep enough that it looks as though you are committing to a deep strike when in fact you are planting and coming under for an easier short distance gain. For handlers this will pay off as you get open for you reset or dump passes.
Progressions
1. Lift knees off ground 2. Increase speed of movement 3. Turn into plyometric by essentially jumping from one side to the other
1. Start with a shallow lunge and progress to a deeper lunge
2. Increase weight you are pulling 3. Increase speed of movement
1. Start with just a wood chop motion 2. Release the ball and slam it once pattern is established
3. Increase weight of ball or speed of movement MEDICINE BALL SLAM
Ultimate Canada Magazine —
www.canadianultimate.com
15
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