Building stamina for Ultimate Frisbee requires a combination of cardiovascular endurance, muscular endurance, and sport-specific conditioning.
As a player and coach, I’ve personally found the following 8 tips to be most useful in improving stamina to play Ultimate Frisbee:
1. Cardiovascular Exercise:
I engage in activities that improve cardiovascular fitness, such as running (on different surfaces, such as the beach, grass and turf), cycling, swimming, or interval training.
Over 14 years on, I still aim for at least three to four sessions per week, gradually increasing the duration and intensity of my workouts over time.
If you are looking to improve your fitness levels then these exercises will help improve your overall endurance and ability to sustain high-intensity efforts during a game.
Do be mindful to not strain yourself.
2. Interval Training:
It’s important to incorporate interval training into your workouts to simulate the stop-and-go nature of Ultimate Frisbee.
I recommend my students to alternate between periods of high-intensity sprinting or intense activity and periods of active recovery or rest. For example, sprint for 30 seconds, then jog or walk for 60 seconds. Repeat this cycle for several rounds. Interval training helps improve your anaerobic fitness and ability to recover quickly between bursts of activity.
FYI – What is “anaerobic fitness”?
As explained by WebMD:
“Aerobic means “with oxygen,” and anaerobic means “without oxygen.” Both are important for your overall health because they challenge your body in different ways.
Anaerobic exercise involves short, fast, high-intensity exercises that don’t make your body use oxygen like it does for cardio (or aerobic) activities. Instead, anaerobic activities break down glucose that’s already in your muscles for a form of energy.”
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3. High-Intensity Interval Training (HIIT):
Another example of Anaerobic Exercise is HIIT workouts which involve short, intense bursts of exercise followed by short recovery periods.
These workouts are time-efficient and effective for improving cardiovascular fitness. Include exercises like burpees, mountain climbers, shuttle runs, or squat jumps in your HIIT routine. Perform each exercise at maximum effort for a short duration (e.g., 30 seconds) with a brief recovery period (e.g., 10-15 seconds) between exercises.
It’s best to repeat the circuit for multiple rounds.
4. Sport-Specific Conditioning:
It’s essential to incorporate sport-specific drills and exercises into your training routine. This can include simulated game situations, such as short sprints, quick change-of-direction movements, and agility drills.
When it comes to Ultimate Frisbee, work on cutting, marking, and other movements specific to the sport. Practice throwing and catching drills that require rapid movements and quick transitions. This type of training helps condition your body to meet the demands of the game – to help improve muscle memory.
5. Long-Distance Runs:
This wasn’t something I enjoyed very much, but I have to admit, it helped. But long-distance runs help improve overall endurance to help sustain the effort needed during a game.
So look to include longer runs in your training regimen to build endurance and stamina. Gradually increase your running distance over time to challenge yourself and improve your aerobic capacity.
6. Cross-Training:
Engage in cross-training activities to develop overall fitness and prevent overuse injuries. Include activities like strength training, yoga, Pilates, or other exercises that enhance muscular strength, flexibility, and balance. A well-rounded fitness routine will support your stamina development and overall performance.
7. Proper Nutrition and Hydration:
This is something that can’t be emphasised enough. Look to maintain a balanced and nutritious diet to fuel your body for optimal performance.
Stay hydrated before, during, and after training sessions and games. Proper nutrition and hydration are essential for sustaining energy levels, enhancing endurance, and reducing the chances of injury – and if you are injured, it helps in faster recovery.
8. Progressive Training:
Gradually increase the intensity, duration, and complexity of your workouts over time. Start with a foundation of aerobic fitness and gradually incorporate more intense and sport-specific training as your stamina improves. Avoid pushing yourself too hard too soon to prevent injuries and overexertion.
The exercises we do, the fitness regime we look to build won’t just help us in our game time, or practice sessions but also how we are able to manage life – whether that’s helping us sleep well or improving clarity of thought.
But Remember:
Listen to your body, rest when needed, and allow for recovery between workouts. Always take the advice of a medical professional for any health issues you may face – nothing mentioned in this blog post can substitute that.
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