Improve Your Conditioning on the Ultimate Field with this Workout

Earlier this month, Melissa described the two principles you need to understand for conditioning workouts in ultimate Frisbee: movement and metabolic demands. One key point is that it’s critical to match the speed and intensity of your conditioning workouts to the speed and intensity of ultimate (i.e. long-distance running isn’t going to cut it!).

This week, Melissa has put together a sample workout that follows these principles and focuses on the demands of cutting. The workout rotates between skater hops, shuffles, and short shuttles, focusing on high-intensity intervals in order for you to work at full speed and maintain good form.

Check out the video below for the full workout!

Watch on YouTube: https://www.youtube.com/watch?v=paMKY1YHKg8

Summary

• Match movement and metabolic demands of workout to ultimate
• Workout emphasizes muscles used for changing direction
• The Workout
  • Skater Hops
  • Shuffles
  • Short Shuttles
  • Go full speed for each rep
• Skater Hop
  • Keep distance constant
  • Works glute medius – important for shuffling and changing direction
• Shuffles
  • Two cones about 8-10 yards apart
  • Stay light on toes and keep spine neutral
• Short Shuttles
  • Place cones at 5, 10, 15 yards
  • Maintain good running and turning form throughout
• Add 1-2 repetitions each week until you reach 9 reps
  • To progress, drop rest to 60 seconds and reps back to 4-5
  • Good to do this workout 2-3 times a week

If this interests you, try out the FREE 6 Week Speed, Agility, and Conditioning program from the UAP!