Ultimate Frisbee is a high intensity sport that requires a certain level of physical conditioning for an athlete to compete at a competitive level. It would even be advised for the weekend warrior to develop some sort of training program to decrease the risk of injury and increase their level of enjoyment.

There are man factors to consider when developing a training program for ultimate frisbee. Below is a short list of skills required to successfully participate in this sport.

- Total body speed, power, and quickness

- The ability to quickly and repeatedly change direction

- Jump and reach in all planes of motion, with greater range of motion while maintaining balance and stability

- Quick recovery from anaerobic stress

- Explosive power throughout the core

The goal of the Advanced Ultimate Frisbee Training Program Set is to develop all those skills and fine tune the more advanced movement patterns required for an athlete participating in higher levels of play. Also, the goal of this program set is to incorporate some corrective/restorative exercises to help decrease the risk of injury caused from over-use and high intensities.

The goal of the Advanced Cardio Program is to increase speed, quickness and anaerobic recovery, while maintaining cardiovascular endurance.

Perform the Ultimate Frisbee Advanced Program 3x/week with at least 48 hours rest between workouts. Try to perform at least 4 days/week of cardio (includes play time), with 1 day/week in the form of some other athletic or cross training activity.

Please pay special attention to the notes section found in each exercise to perform this workout correctly.