Ya que el Ultimate es un deporte de velocidad y explosión más que de resistencia, añadiremos a nuestro entrenamiento un programa de ejercicios pliométricos, los cuales generan una gran fuerza y ayudan a aumentar la velocidad y la altura de los saltos. Estos ejercicios los haremos los sábados y sólo luego de calentar y estirar.
El programa para el primer mes es el siguiente:
Cada sábado pueden hacer 6-7 ejercicios, rotándolos cada semana.
Los detalles a continuación:
A Skips (15m): Skip using ‘A’ Form. Bring your knee up and forward to be parallel with the ground, keep your foot flexed (toe towards shin). Push off of the ball of your foot; don’t let your heel hit the ground. Improves running form.
Strides (10 yds): Measure out a distance of 10 yards on the field. Approach the start line at a slow jog and then bound from leg to leg to the finishing line. Remember to explode as forcefully as possible each time foot contact is made while driving the knee up and forward. 5-6 repetitions between the lines.
Running Balance (30sec): Go onto one foot and mimic proper running form mid stride. You should be on the ball of your foot, with arms bent at 90 degrees. Off knee should be up with foot flexed (toe towards shin). Hold for 30 seconds if possible. If you lose your balance simply start over. Hold for a total of 30 seconds, not necessarily continuous. It is better to reset with proper form then try and stay balanced with improper form. Improves balance and running form.
Swinging Arms (30sec): Stand still and swing arms as if running. Increase arm speed while maintaining proper form. Arms bent at 90 degrees, close to body, not swinging wildly. Improves running form.
High Knees (10m): Run bringing knees up as high as possible. Improves leg speed.
Butt Kicks (10m): Run bringing feet up high towards butt. Keep feet flexed. Improves leg speed.
Ankle Hops (10): Stand with knees slightly bent. Jump straight up using only your ankles. Do not swing arms and try not to use your quads. Builds lower leg strength.
1 Leg Lateral Hops (10/leg): Stand on one leg and hop back and forth. Try to increase the distance you hop while still hopping back as soon as you land. Alternately, use two legs if the exercise is uncomfortable. Builds lateral leg strength.
Forward Lunges (10/leg): Take a large step forward. Front knee should never pass your toe. Keep upper body upright. Hold for 2 seconds then push back up to standing position and do the other leg. Builds leg strength.
Side Lunges (10/leg): Step wide to right. Keep left leg straight, bend right leg but knee should bend past 90 degrees. Hold for 2 seconds then push back up to standing position and step wide to the left. Builds leg strength.