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SHIFT club ultimate

SHIFT Speed Coaching

Coach
Dunte Hector

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.

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Run Faster
Real speed development that creates measurable improvements in your straight-line speed, not just gassers and track workouts.
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Jump Higher
Strength and power training that helps you get air AND helps you absorb the landing, not just bodybuilding or wimpy "sports-specific" exercises in the gym.
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Play More Points
"Conditioning is overrated"...but you still need it. Every conditioning session has a purpose and you'll feel the impact in your first month - then become more and more ready for long points every month.
Features
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Programming 7 days per week
Speed, strength, power, and conditioning built around the club schedule - and with options to keep you sharp if you have to miss team practice.
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Expert coaching that knows Ultimate
Established high-performance speed & injury prevention coach focused ONLY on club Ultimate.
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Mobile-first & easy to use
No more emails or PDF print-outs. You get specific training with video references and a real coach you can ask questions of - all in the app.
Equipment
Required
Dumbbells // Exercise Bench // Grass or Turf Field // Stopwatch // Pullup Bar
Recommended
Barbell // Plyo Box // Ab Wheel // Kettlebells // Jump Rope // Dome Cones
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
club ulti Strength A

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

Tuesday
club ulti speed + tumbling

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

Wednesday
club ulti Strength B

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

Friday
club ulti speed + BW strength

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

Saturday
club ulti OPTIONAL intervals

A

Cardio

1 x 25:00 @ 0:00

Coach
coach-avatar 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.

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Your BEST Club Season

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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FAQs
How good do I have to be to use this program?
You should play for a team with real chances of making Nationals to get the most from this program. You can start at any level of training experience because the work scales, but it takes a certain level of competition across your season to justify this intensity of conditioning.
What if I miss a training session?
Strength sessions are most important in June and July; speed sessions are most important in August and September; conditioning sessions matter most in October. Fit those into your week, then if you miss other sessions, you may not make as much progress but you'll still be ready to perform.
How does this work with practices & tournaments?
Speed sessions are intended to go before practices and weekend conditioning is completely replaced by mini-camps or lower-level tournaments. The program is built as if you have to do all your training on your own except Regionals and Nationals, yet it anticipates weekend practices/tournaments.
The Proof
verified-athlete-avatar 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!"

verified-athlete-avatar 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."

verified-athlete-avatar 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."

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