Whether you have access to a gym or not, our strength coaches are here to help you optimize performance and reach your goals on the field!
If you’ve been keeping up with our partnership with Misfit Ultimate this summer, you will know about our goal of helping ultimate athletes maximize their performance on the field. You may have already seen our previous post where our strength coaches created a comprehensive ultimate frisbee warm-up to help prevent injury and boost performance on the field.
Keeping with the theme of optimizing performance, our strength coaches have also created a bodyweight strength training program specifically for ultimate athletes. Read on to learn more about the importance of strength training and to see a sample workout from our bodyweight program!
Check out our Instagram to see a bodyweight strength workout created by our strength coaches
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Strength training is important for athletes to partake in for a number of reasons including…
- Injury Mitigation
In ultimate, the most common injuries usually involve the ankle, knee, hip and shoulder joints. There is also a risk of concussion injuries within this sport. Strength training can help mitigate these injuries by building strength in the muscles, tendons and ligaments!
- Performance enhancement
Strength training can help build power, speed, and strength translating to higher jumping, faster sprinting and harder cutting on the field.
- Improved body awareness
Understanding how your body moves and learning how to move efficiently will help create a better understanding of how your body moves, and ways in which you can improve your movement. Having a healthy relationship with your body and the way it moves is important for all athletes
- Improved confidence
Feeling your best on the field, knowing that you’re moving well and helping take care of your body can have immense effects on your mental health both on and off the field
What are the main components of a strength workout?
Click through to learn about each component of the workout
A group of compound exercises that focus on the lower body. These include knee dominant exercises such as squats, split squats, lunges, step-ups etc.
A group of compounds exercises that focuses the lower body. These include hip dominant exercises such as barbell deadlifts, trap bar deadlifts hip thrusts etc.
A group of compound exercises thar focus on the upper body. These include any motions in which you are pushing or pressing against a load. Examples include push ups, planks, bench press, overhead press etc.
A group of compound exercises that focuses on the upper body. These include any motions in which you are pulling against a load. Examples include rows, pull downs, chin ups, pull ups etc.
A group of exercises that can be specific to common injury depending on the sport or specific core exercises. Some examples of exercises for ultimate athletes specifically could include hamstring walkouts, reverse nordics, partner-assisted paloff perturbations, neck strengthening exercises, etc.
What should I do for an ultimate frisbee workout?
At Lift Clinic, we have the pleasure of working with many amazing ultimate athletes in both a performance and rehabilitation setting. As a part of our partnership with Misfit Ultimate this summer, our team of strength coaches have created a bodyweight strength circuit program that will help prevent injury and boost performance on the field.
Try out this bodyweight circuit and let us know how it goes!
4 Rounds:
1A. Bodyweight Squat X 10
1B. Eccentric Push Ups X 10
1C. SL RDL X 8 each side
2A. Banded Rows X 10
2B. Side Plank Rotations X 8 each side
2C. Split Squats X 8 each side
If you’re interested in taking your strength training to the next level, book in with one of our strength coaches for a free 30-minute consultation and we can chat about what your goals are this season!
