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ULTIMATE FRISBEE

Disc sports, such as Ultimate, began as a simple pastime using a pie tin, known as a frisbee. Over time, Ultimate has evolved into a dynamic, non-contact sport that incorporates elements from American Football, soccer, and basketball. Unique to Ultimate is its emphasis on sportsmanship, as the game is played without referees, encouraging players to uphold honesty and integrity. Below are activities and exercises designed to help you become the "ultimate" athlete

RUNES FOR ULTIMATE

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SURVIVAL

Ultimate Frisbee demands high endurance, as players are in constant motion to outmaneuver their opponents and secure better positioning. Similar to other pivoting sports, Ultimate involves frequent cutting and agile movements to create opportunities for passing the disc.

Image by John Kofi
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STRENGTH

Achieving peak performance in Ultimate Frisbee requires a blend of lower body endurance and upper body power. The sport challenges your fitness with constant movement on the field and demands precision for accurate disc passing.

Ultimate Game
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LEADERSHIP

Ultimate is a unique sport that emphasizes good sportsmanship and integrity, ensuring fair play and adherence to the rules. Without referees, the game relies on all participants to uphold the "Spirit of the Game," fostering a culture of honesty and respect.

Preparation for Ultimate

These exercises will assist you alongside your season or may be beneficial to add in to your pre-season activities. 

  1. Begin with a Dynamic Warm-up.

    • 5 min on the Bike/elliptical/treadmill​

    • High knees, butt kickers, A/B skips, lateral shuffles, jogging

  2. Perform your exercises. 

    • With endurance in mind - low weight and high repetitions. ​

    • Minimal rest between sets and exercises. 

  3. Finish with static stretching. 

Lower Extremity Endurance

  • Single-Leg Split Squats

  • Single-Leg Dead Lifts

  • Slider Lunges

  • Runner Taps

  • Clams

  • Side Steps with Band

Upper Extremity Power

  • Scapular Retraction with External Rotation

  • Chest Flys

  • Shoulder Horizontal Abduction

  • Shoulder D2 Flexion/Sabers

  • Overhead Triceps Extension

  • Standing Shoulder Rows

Core Strength

  • Pallof Press

  • Plank with Hip Abduction

  • Oblique Crunches

  • Chops

contact

Viking Shield Fitness and Training LLC

​Email: info@vikingshield.online

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