There are always plenty of reasons to get fit for ultimate. So here we provide an overview of the GB squad's programme and the different kinds of fitness. But most importantly, this page contains a 10 week training schedule with some advice about how to do the training.

In any sport, one would expect the national squad to have to undertake a fitness routine. Ultimate is no different. This training program was developed by Harry Golby and Simon Moore (GB captains, 1993) with the help of Mike Smith, a lecturer in physical education at Warwick University and an expert in this field.

Basically, this is a 10 week programme of three or four sessions each week, designed to improve players' overall level of fitness.

The main aim of this programme is to be informative, to show some different types of training sessions which improve different types of fitness, to show what kind of intensity is necessary, and to show how training can progress as fitness improves. You may find that you require shorter rest periods, or that you are able to do more work without tiring.

This programme should give you some idea of the minimum level of training (in addition to Ultimate practices and tournaments) the captains expect squad members to do. Some (hopefully many!) players will be prepared to put in more effort; in this case, use this programme as a base, adding sessions or making sessions harder as necessary.

The advice...

• If you are going to follow this programme exactly, start 11 weeks before the tournament. This will give you time for a week of rest and recuperation to be in good shape for the tournament.
• If possible, find someone to train with. A bit of friendly competition means you train harder and, therefore, receive greater benefits.
• Where appropriate, try to record your times. That way, you have compare your performances with others, and you will be able to see improvements as you get fitter.
• Ensure you eat well. You can't expect your body to work hard if you fuel it with rubbish. Go for loads of complex carbohydrates (such as pasta, rice, bread, spuds, etc.).
• Many of the sessions involve distances. Roughly measure the distances and remember your markers so you can compare your performances on different days. Obviously, if you have access to a running track, this is even better.
• WARM UP! As well as being a great method of procrastination before a hard session, a good warm up prepares you physically and mentally for the exertion to come. A warm up has two parts to it: raising the metabolic rate (go for a jog, do some strides, etc.) and muscle stretching (to improve performance and avoid injury).
• WARM DOWN! Unless you want to be sore the next day, get into the habit of warming down. Again, go for a slow jog, which helps speed up the dispelling of lactic acid, and stretch your muscles, since improvement in flexibility comes when muscles are warm. Try to hold the stretches for around 30 to 40 seconds.
• Since most of the sessions involve repetitions, such as running a distance, resting, and running again, it will take a while to work out how fast you should go initially. Ideally, the last repetition should be absolutely flat out and should take as long as the first.
• Mild activity increases the speed of recovery, so during rest periods, try to walk or jog rather than just collapsing.

Definitions:

Fartlek

a much used training technique, which involves mixing anaerobic bursts in a long run. For example, jog for three minutes then sprint for one.

Speed sessions:

sprinting speed is a combination of stride length, stride frequency, and mechanical efficiency (style). Stride length can be increased by doing sprints up a slope or against some kind of resistance (eg., with weights, on sand). Stride frequency can be increased by sprinting down slight slopes or on the spot. Style can be improved by doing sprint drills (high kness, high skips, heel flicks, giant strides). Do short sprints (70m max) and have long recoveries between each (several minutes) to ensure that it does not become endurance work.

Shuttles 'A':

short shuttle runs are very good training for anaerobic performance. For 'shuttles A', place markers (discs) at 10m, 20m, and 30m. Each set comprises four runs as shown below. Rough target times are 40 secs, 35 secs, 25 secs, and 43 secs respectively.

Shuttles 'B':

these are shorter shuttle runs with a target time of around 12 secs. Here, place 4 markers around ten metres apart, as shown below. One rep comprises of running 1-2-1-3-1-4-1. One set is composed of 5 reps.