ULTIMATE FRISBEE

WARM-UP

General  Activation Exercises: we should jog softly (at least for 5 minutes), running while we change of pace and direcction, and do also some multi-jumps in a high height(touching our chest with our knees)

Joint Mobility exercises: it’s always really important to prepare our joints, for frisbee  we will have to focus, especially, on our shoulders, arms and hands.

Streching exercises: we should perform them to avoid injures. However they  has to be perfomed  in a low intensity, no more than 7 seconds per muscle. Although we focus again on our upper body, we can´t forget the lower boddy. So that I emphasize the importance of streching psoas, quadriceps, adductors and calf muscles.

FITNESS GAME

Here we have a game, where we will be able to improve our speed sprint and speed reaction.

Ø  In this exercise or game, which is very similar to "Steal the Flingsock”, we will have to make two teams of three.

Ø  There will be several plays (one throw per play),  in which, each team will alternate the attack and defense roles. Both teams will have to give a number from 1 to 3 to theirs player.

Ø  So that a thrower of the attacker team will have to pass the disc to a receptor of her/his team who will run to the goal area, in order to score 1 point.

Ø  At the same time the person who throws the disc must shout a number from 1 to 3, in order to make not only the attacker but also the defender run to catch the disc.

Ø  In every round both teams will have the oportunity of winning a point.

TECHNICAL EXERCISE

In this exercise we will practise three ways of passing the disc: forehand, backhand and the hammer. In the hammer the disc is released using a wrist snap identical to that of a forehand, while he throwing arm is swung over the head in a similar motion to an overhand throw or volleyball spike.

                                                                 

 HAMMER                                                                                                 FOREHAND

                                                        BACKHAND

Ø  This exercise requires three players in which two players have to pass the disc to each other in three differents ways, while a defender who is in the middle has to try to catch the disc, while it is floating. For this exercise, the people who is passing the disc cannot move, whereas the defender can. However the defender must respect a distance of 2 metres to the thrower or receptor. 

INVIDUAL TACTICS

We need three players to perform this exercise:

During this exercise each player have to do three roles with a lot of fuency: thrower, defender and receptor.

This game consists in a thrower who is being marked by a defender, so that she/he try to get rid of her/him by pivoting correctly and passing the disc forehand or backhand to the receptor. After that the receptor become the thrower, the thrower the defender and the the defender the receptor; and so on….

This is the order for each player:

Ø Player 1: thrower, defender, receptor

Ø Player 2: defender, receptor, thrower

Ø Player 3: receptor, thrower, defender

COLECTIVE TACTICS

I will show you two of the most common offensive and deffensive strategies which is the vertical stack and and man-to-man.

Vertical stack

In this strategy, a number of offensive players line up between the disc and the end zone they are attacking. From this position, players in the stack make cuts (sudden sprints) into the space available, attempting to get open and receive the disc. The stack generally lines up in the middle of the field, thereby opening up two lanes along the sidelines for cuts.

THIS IS A VIDEO I HAVE FOUND FOR MAKING YOU EASIER UNDERSTAND THE VERTICAL STACK ;):  

MAN-TO-MAN DEFENSE

This is the simplest defensive strategy is the man-to-man defense, where each defender guards a specific offensive player, called their "mark".

NOW LET’S PLAY AN ULTIMATE MATCH! 

COOL DOWN:

That’s mainly streching our upper body and lower as we did in the WARM-UP but in a more intensity way (for 20-30seconds) to chill out all our muscles.