Ultimate (frisbee) Club Pre-Tryouts Strength and Speed
SHIFT Speed Coaching
Field SportsUltimate players: preparing for your first key tryout, like a Nationals-level club or a premier semi-pro team? Want to build on the strength base from your last program to feel fast, fit, and sharp that weekend?
Going from city league play to club is one thing, but going from a party team to a Nationals team is another. You need to be better at everything: throwing, marking, cutting, reading the field...sprinting, jumping, contesting for space, laying out, and staying healthy for a 6+ month season. It takes all the effort you expect to make the leap, but it might just be less work than you believe: quality sprinting, specific conditioning, and injury-preventing strength and mobility work in just five training days each week.
This 8-week program assumes you have already strength trained a bit and have the capacity to run fast 3-4 days per week. It covers: sprinting for speed development, change-of-direction footwork skills, conditioning, and injury prevention specific to marking and cutting and laying out for discs.
Prep
A
SHIFT Quick Hi-Lo Mobility Warmup
2 rounds of... - 5 goblet squat - 5 unweighted get-up (L first round; R second round) - 5 R/L clamshell - 10 hanging knee tuck
B1
KB windmill
5 x 2
B2
low RFE split squat, bodyweight
5 x 8
B3
SHIFT Bridging Leg Swing
5 x 5
C1
Dead Hang
4 x 0:30
C2
Ankle rocker lunge 1
4 x 5 @ 0:03
C3
Lunge hip flexor stretch (SHIFT)
4 x 0:15
D1
SHIFT Spiderman Crawl
2 x 10
D2
SHIFT marching plank
2 x 10 @ 0:02
D3
Tall kneel 2-hand band twist
2 x 4 @ 0:03
Prep
A
SHIFT Shake Out Mobility Warmup
Roughly 15 seconds of each movement: 1. shake feet/ankles x R/L 2. shake thigh/hips/knees x R/L 3. arch/round the upper back 4. standing twists with arms out 5. shake shoulders/upper back 6. arm circles from the elbow x fore/back 7. shake hands/wrists/elbows 8. overhead side stretch, quick & alternating 9. reach the sky, touch the toes
Prep
B
field mobility circuit (pre-speed)
20 yards each (work first drill out, then next drill back) - heel walk / toe walk - heel-to-toe walk / backward hip opener - knee pull / leg across body pull - 1-leg toe touch / straight-leg kick - lizard crawl / (no second drill)
C1
SHIFT Speed Drill Warmup (full)
1 x 20
C2
Build Ups
1 x 2 @ 30
D
SHIFT Standing Start
3 x 30
E
Form Run (SHIFT)
1 x 8 @ 40
Prep
A
hip mobility circuit - glute activation
2 rounds, 10 reps each (alternating in the toe touch; each side for others) - 1-leg toe touch (in place) - clamshell (band optional) - fire hydrant heel lift
B1
Plate Overhead Lunge
10, 16, 20
B2
1-leg lateral line hop
3 x 15
B3
seated straddle 1-leg lift (YT)
3 x 5
C1
Hanging Knee Raise
4 x 10
C2
SHIFT Cross-body Mountain Climber
8, 6, 4, 12 @ 0:02, 0:05, 0:10, 0:00
C3
1DB 1-leg Deadlift
4 x 5
D1
PT deep squat heel raise
2 x 10
D2
Deep Squat Bouncing
15, 25
Prep
A
SHIFT Shake Out Mobility Warmup
Roughly 15 seconds of each movement: 1. shake feet/ankles x R/L 2. shake thigh/hips/knees x R/L 3. arch/round the upper back 4. standing twists with arms out 5. shake shoulders/upper back 6. arm circles from the elbow x fore/back 7. shake hands/wrists/elbows 8. overhead side stretch, quick & alternating 9. reach the sky, touch the toes
Prep
B
field mobility circuit (pre-speed)
20 yards each (work first drill out, then next drill back) - heel walk / toe walk - heel-to-toe walk / backward hip opener - knee pull / leg across body pull - 1-leg toe touch / straight-leg kick - lizard crawl / (no second drill)
C1
SHIFT Speed Drill Warmup (full)
1 x 20
C2
Build Ups
1 x 2 @ 40
D1
SHIFT kneeling start
1 x 3 @ 10
D2
Pushup start acceleration (SHIFT)
1 x 3 @ 15
D3
rollover pushup start (SHIFT)
1 x 3 @ 20
E
SHIFT Standing Start
30, 40, 60
A1
SHIFT Field Drill Warmup
1 x 10
A2
SHIFT S3J (standing three jump)
1 x 5
B1
Pushup start acceleration (SHIFT)
1 x 3 @ 30
B2
2-leg lateral line hop
20, 20, 50
C1
rollover pushup start (SHIFT)
1 x 5 @ 20
C2
1-leg lateral line hop
25, 10, 20, 15, 30
Speed/Agility
D
Box Drill CoD Circuit (volume)
THREE rounds, where each round includes each pattern in each direction (clockwise + counterclockwise). That means 24 total reps. Box is 5 yards on each side. One rep of each pattern starting at "bottom left", then one rep of each pattern starting at "bottom right." - O pattern [always forward facing so run-shuffle-backpedal-shuffle] - N pattern, outside turns [hard plant] - N pattern, inside turns [pivot] - U pattern
Dunte Hector
Full-time performance coach for adult explosive athletes. Author of Fast Kids Don't Train Slow. S&C coach to ultimate teams. Expert in speed development and injury prevention for grown-ups in field sports.
Level up as an athlete - faster, higher, stronger - so captains and coaches pay attention.
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