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8 Week Ultimate Frisbee Training Programs by the Pros

Complete, sport-specific Ultimate Frisbee Training Programs written by professional Coaches and Trainers & tailored to your level of experience


Week Training Schedules


Minute Training Sessions


Ultimate Frisbee Specific Exercises

Train smart and play your best Ultimate Frisbee!

Ultimate Frisbee specific Speed, Strength, Power....

Everything you need to train for your Ultimate Frisbee! Our training programs include Fitness & Conditioning, Speed & Agility training, Strength & Power training sessions designed specifically for Ultimate Frisbee.

Written by the Pros

Our Ultimate Frisbee training programs are designed by the Pros to MAXIMISE your sporting performance – used by both National and International athletes.

Start Training Today

Ultimate Frisbee training programs are delivered instantly by email so you can start training today!

For Athletes of All Levels

Our Ultimate Frisbee training programs are tailored to your level of experience so it doesn’t matter if you have just started playing Ultimate Frisbee or if you have been playing for years.

Training Program Preview

Our PDF training programs are easy to follow, and have everything you need to train for your sport, so you can get the most out of your training!

Training Schedule

All Ultimate Frisbee training programs follow a progressive 8 week Training Schedule, with 2 – 4 x 1.5 hour training sessions per week – note that each training session includes a combination of field and gym exercises.

Our 8 Week Ultimate Frisbee training programs can be used year round for Ultimate Frisbee Off Season, Ultimate Frisbee Pre Season and Ultimate Frisbee In Season training.

Pre & Post Tests

Training Sessions

Ultimate Frisbee Fitness & Conditioning Training Sessions and Exercises focus on developing Ultimate Frisbee specific anaerobic and aerobic fitness.

Ultimate Frisbee Speed Training Sessions and Exercises focus on developing Ultimate Frisbee specific speed and speed endurance.

Ultimate Frisbee Strength, Power and Hypertrophy Training Sessions and Exercises focus on prehab, injury prevention, foundational Strength & Power development and then applied relative Strength & Power development.

Exercise Demonstrations

Over 100 Ultimate Frisbee specific exercises in each Ultimate Frisbee Training Program. Includes custom Ultimate Frisbee exercises Eccentric Pull Up (3s down), Reverse Plank with Leg Lifts, Standing Jammer Press and Dumbbell Reverse Lunge into Step Up.

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Don’t Waste Your Time Training

Not all training programs are created equal. Learn more about what makes a great Ultimate Frisbee Training Program.

This is not Bootcamp, not Crossfit, and not just another training program written by a Personal Trainer.

What we offer is Ultimate Frisbee specific training programs, written by the best coaches, trainers and athletes in your sport, designed to MAXIMISE your sporting performance!

Training Programs Author

Ebook Author

James Mead – International Ultimate Frisbee S&C and Athlete

James has been representing GB Ultimate squads since the age of 16 and varying age groups from a Junior level to U23 to breaking into the Mens squad winning Gold at the European Championships last summer as a precursor for the World Championships this summer in London.

James specialised in Strength & Conditioning and working with elite athletes in an Undergraduate Sports Science degree. James is currently studying full time in my MSc in Strength & Conditioning with a Masters focusing on the optimal manipulation of the Biomechanics of sprinting through varying warm up protocols. James also currently works as a Strength & Conditioning coach at the Huddersfield Giants Pro Rugby League club.

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Training Programs Description

It is important in all sports to consider the metabolic and biomechanical demands of a sport when developing a program. Ultimate Frisbee requires athletes to be able to decelerate and accelerate repeatedly across distances between 5 and 30m at maximal efforts. This activity requires elements of strength, speed and power for an extended period of time.

In Ultimate Frisbee its is important to develop power quickly (acceleration) and absorb large forces safely (deceleration). In order to achieve this a solid strength foundation is required, which can be found in the first month of the plan known as the general adaptation stage (GAS). Strength is defined as the maximum force that a muscle can generate at a specified velocity. This month aims to improve your bodies capability of recruiting the larger individual fibres within the whole muscle, promote Hypertrophy (increase in muscle mass), improve the strength and stiffness of the muscle tendons and to create a greater pennation the fibre structure within the muscles to help improve peak force and rate of force development. Month 2 progresses to the sport specific stage (SST) where the qualities needed for ultimate are trained. Power in a sporting context is defined as the ability to exert a maximal force in as short a time as possible. In these training days, the aim is to improve the bodies ability to still produce a large force but this time with the added component of velocity. This is related to the ability of athletes to accelerate horizontally when sprinting and vertically when jumping, which in turn can improve the athletes speed. The speed sessions aim to improve the stretch shortening cycle (SSC) of the lower limbs to absorb and then use energy in an elastic form and to improve athlete’s stride length and stride frequency (key components to maximal sprinting speed). Some of these session also require an endurance aspect as these movements have to replicated many times in a point/match/week long tournament.

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Professional & Customer Testimonials

MATTHEW BEAVAN – Elite Ultimate Manager at Chevron, UK

James designed us a 9 month program to improve our teams endurance, agility and speed. Throughout the program, athletes who engaged fully with the program improved on fitness tests for speed and agility; come August, the team was the best physically prepared for a major tournament than it has ever been in the club’s history. After the 9 day tournament, no players came away with any injuries and were able to compete in peak physical level for the duration.*

JAKE ASPIN – Great Britain Mens Player

For my training for the European championships last summer in 2015 I wanted to be in the best shape I have ever been in. I talked with James about seeing what we could get set up and the goals I had in mind. James coached me few many new exercises and drills I was not comfortable doing before and now feature as a regular part of my training and helped to plan and review my progress throughout the plan. The passion and knowledge he has in the area is shown through his practice and is picked up and transferred to everyone he works with. I have continued with James into the this season training towards the World Championships in June where I hope to continue to be Injury free and in the best possible position physical condition I can be.*

*Product disclaimer: results may vary from person to person.


Mens HealthMens Fitness

Choose your Training Program

Ultimate Frisbee training programs are delivered instantly by email so you can start training today!

When choosing your Training Program, think about your training experience, how many days per week you can train, and what season you are in (Pre Season, In Season, Off Season)!

Have a question?

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Note that we do not have a direct phone number, but we make up for this by responding to every message and email we receive within 1-2 days!