SHIFT club ultimate
SHIFT Speed Coaching
Follow a plan specific to club Ultimate to have your best season.
Track workouts aren't making you faster and making up training for yourself every day is just hard enough that you don't really want to do it...
Instead of struggling through your season, choose training specifically designed to help club ultimate players run faster, jump higher, play more points, and earn more highlights. Choose training prepared by a professional coach who has been developing club & pro teams, Nationals contenders, pro MVPs, and National Team members since 2015 and who literally wrote the book on speed development for ultimate players, Fast Kids Don't Train Slow.
This training program works in phases through the USA Ultimate club season, with special emphasis on PEC, US Open, Regionals, and Nationals. The program is built assuming you have at least one pod practice during the week and either small tournaments or mini-camps on weekends -- but even if you don't, there are conditioning sessions specific to ultimate ready for you every weekend.
The main part of this program lasts all 21 weeks of the club season, from June through October, so you never have to guess what training you need to be ready to go. It prepares you for peak performance at Regionals so you contribute to your team earning their bid and at Nationals so you are the best athlete you can be at the Big Show.
Then, following a 2 week break after Nationals, the program begins building general speed, strength, and mobility that can last you straight through college or pro seasons. The program isn't specific to those seasons from November through May, but the work is still specific enough to your sport that you'll keep getting better year-on-year, even with a different playing schedule.
The program assumes you have access to (at least) pairs of heavy dumbbells, a bar to hang from, a bench to lay on and jump onto, a field to run on, and a stopwatch. It's optional but helpful to also have a tape measure, cones, barbell, and ab wheel, but every session is written with those as optional equipment.
A1
PT ankle ABCs
2 x 1
A2
PT straight-leg heel raise
2 x 20
A3
Ankle rocker lunge 1
2 x 5 @ 5
B1
2-leg hip bridge (FKDTS)
2 x 5 @ 2
B2
SHIFT Lying Leg Swing
2 x 10
B3
Bodyweight Squat (SHIFT)
2 x 15
C1
Goblet Squat
3 x 8
C2
Push-Up
D1
2DB Front Squat
4 x 6
D2
1DB Half-kneel Press
4 x 5
E1
low RFE split squat, bodyweight
2 x 4 @ 0:10
E2
Forearm plank (SHIFT)
2 x 1:00
A
SHIFT Speed Drill Warmup (full)
1 x 20
B
SHIFT Crouch Start
40, 40, 60
C1
Build Ups
5 x 1 @ 30
C2
Lizard crawl (tumbling 01) (SHIFT)
1 x 30
C3
SHIFT bear crawl forward
1 x 30
C4
SHIFT backward bear crawl
1 x 30
C5
SHIFT shoulder roll (tumbling 04)
1 x 4
C6
SHIFT dive roll (tumbling 05)
1 x 4
D1
Heel Walks
1 x 40
D2
toe walks (PT)
1 x 40
D3
SHIFT backward skip
1 x 40
A1
PT ankle ABCs
2 x 1
A2
PT straight-leg heel raise
2 x 20
A3
Ankle rocker lunge 1
2 x 5 @ 5
B1
SHIFT 1-leg hip bridge with knee hug
2 x 5 @ 2
B2
SHIFT Bridging Leg Swing
2 x 10
B3
Bodyweight 1-leg Deadlift (FKDTS)
2 x 5
C1
1DB 1-leg Deadlift
3 x 6
C2
DB Plank Row
3 x 8
D1
2DB Stiff-Leg Deadlift
5 x 5
D2
Pull-Up
E1
Hip Thrust
2 x 10
E2
Hanging Knee Raise
2 x 10
A
SHIFT Speed Drill Warmup (full)
1 x 20
B1
Kneeling Start (YT)
30, 30, 30, 80, 80
B2
Supine leg raise
1 x 15
B3
Jumping Jacks
1 x 50
B4
SHIFT ankle hops 1 (two-foot)
1 x 20
B5
SHIFT Ankle Hops (1-foot)
1 x 20
B6
split squat jump (no switch) (YT)
1 x 5 @ 5
C1
Heel Walks
1 x 40
C2
toe walks (PT)
1 x 40
C3
SHIFT backward skip
1 x 40
A
Cardio
1 x 25:00 @ 0:00
Dunte Hector
Full-time performance coach for adult explosive athletes. Author of Fast Kids Don't Train Slow. S&C coach to 6 Ultimate teams. Masters athlete. Expert in speed development and injury prevention for grown-ups in field sports.
Train with structure. Train with purpose. Train with a plan. Follow a weekly training program right from your phone that's built entirely around having a fast, strong, healthy club season. Follow a plan built by a coach that knows, loves, and serves your s
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Toast
Handler and all-rounder in Austin
Verified Athlete"I've never been this ready to play this early in the year. I can go anytime - and I'm still getting strong again and taking care of my body. So the program is working!"
Blaise
Pro & club cutter, Denver
Verified Athlete"I loved the whole thing, the warmups, the gym work, even the conditioning. I did everything I wanted on the field individually and I'm excited to keep getting better."
Slev
National Team, pro, & club all-rounder
Verified Athlete"We've worked together for 10 years and that's because I know you care *and* because the training works."
When you join a team you’re getting more than programming, you’re joining an online community.
SHIFT club ultimate
SHIFT club ultimate
SHIFT club ultimate
