Category Archives for "Ultimate Frisbee Training"

Injury Prevention and Performance Tips for Ultimate Frisbee – by Vancouver and Burnaby Physiotherapist

Hey, my name is Patrizio, I’m a Physiotherapist at INSYNC PHYSIO, both at our Cambie and Burnaby locations. I’m here onsite doing Physio coverage for The BC Place Ultimate Frisbee tournament.

Today we are helping out a lot with Sports Injuries and Doing some First Responder work. We see a lot of injuries at these types of events. So what I want to talk to you about is also some injury prevention. It’s good to warm up to get some circulation going, get the muscles ready for activity and to also to cool down with some stretching as well.

So one of the big stretches we like to encourage is the rectus femurs stretch and the hip flexor stretch, as well as the piriformis stretch. And then doing some core work is always a good idea in between games like doing a lateral lunge to step up as well as the “Dead Bug pose” as well. And that should keep you going. Alright, Thank you! 

Rectus Femoris Stretch
Prepare a nice cushion for your left knee to be on and a step stool to place the top of the foot on to have greater knee flexion. This will isolate the muscle stretch. Keep your posture nice and tall and imagine there’s a string pulling your whole spine upwards from your pelvis, right up your entire back and neck and up to the top of your head.

Then engage your inner core muscles tight below your belly button and keep your low back flat and contract your left butt muscles. Next, bend the right knee forward and keep your posture nice and tall without leaning backwards. Hold this stretch for 30 seconds and repeat 3 times for each side.

Hip Flexor Stretch
Kneel down onto your left knee. Then rotate it about 45 degrees past the midline of your body. To keep your posture nice and tall imagine there’s a string pulling your whole spine upwards from your pelvis, right up your entire back and neck and up to the top of your head.

Then engage your inner core muscles tight below your belly button and keep your low back flat. Next, bend the right knee forward and keep your posture nice and tall without leaning backwards. Then reach your left arm up pointing the fingers towards the ceiling nice and high and point your right finger tips to the floor. Hold this stretch for 30 seconds and repeat 3 times for each side.

Piriformis Muscle Stretch
Lie down on the ground with your right foot on the corner of a wall or door frame to stretch out the left piriform muscle. Start with your right knee at 90 degrees.

If you are really tight at the beginning then increase the angle of that right knee by moving further away from the wall or door frame. Cross your left ankle across your right knee and ensure that your buttock remain touching the ground firmly and your hips staying square to your body.​

Stabilize your right ankle with your right hand and extend that ankle into dorsiflexion upwards. Then push your left knee towards your other foot while you keep your inner core engaged and your pelvis nice and stable. Hold this for 30 seconds, doing 3 sets on the affected side daily. 

Side Step Lunge: One Arm Presses
Hold onto a 5 pound dumbbell with your right hand. Engage your inner core muscles and keep your posture in neutral. Do a side step lunge with your left foot to the left side and keep your knee pointing forward and over your ankle while you bring the dumbbell down towards that left foot.

Push back up through your left foot and bring your body weight over your right knee. As you flex your left hip, perform a 1-arm shoulder press with the right arm. Make sure your knee stays in alignment with your second toe, and over your ankle as you perform this exercise. Do 10 reps, 3 sets on each side. This exercise can help with progressive strengthening and rehab of your injured knee. It can help you become functionally stronger in jumping for Ultimate Frisbee like in skying the disc in those moments when you feel like you need a dynamically stronger core.

Core Strengthening: The Dead Bug
Hi everybody, just Simon here again. Just going to give you a simple core exercise to do just to strengthen the core. Core is very important like I said before because it creates a stable base just to power into the lower limbs. 

So the start position for this is if you just lie on your back, sort of hips and knees at ninety degrees, and arms up like I am here now, and then you're going to extend out your bottom left leg and extend out your right arm, nice nice straight and steady. Then you're going to come back to the start position. Then you're going to do the same on your right leg, extend out right leg and extend back your left arm. Perfect! 

Then you’re going to do 10 reps of each for three sets if you can.

Knee ACL Ligament Injury Prevention: Ultimate Frisbee Training Part 14 – “ Step Up”

Start with a tall posture and your inner core engaged below the belly button. Vivian here is now going to do a single leg step up. She’s bringing her opposite arm up while also using her butt muscles to fully extend that hip up. She’s keeping her thigh strong by preventing the knee from buckling inwards, as well as also keeping her knee over the heel so it doesn’t go over her toes. Do 3 sets of 10 on each side. The single leg step-up will help you develop more strength in your hips and thighs to keep your knee strong and protect you from ACL knee ligament injuries. It’s also great for post ACL knee surgery rehab when you are ready for it.

Knee ACL Ligament Injury Prevention: Ultimate Frisbee Training Part 13 – “ Split Squat Jumps”

Start with a nice tall posture and your inner core pulled in to keep your low back flat. Engage your back leg into extension by pushing the back forefoot into a solid bench or a chair supported against a wall. With your arms in the ready position bend the knee to 90 degrees by bringing the butt down and then jump back up. Keep your thigh strong by preventing the knee from buckling inwards. Keep your knee over the heel and don’t let it go over your toes. Do 3 sets of 10 on each side. Split squat jumps is a progression of the split squats. It will help you develop more dynamic strength in your and thighs and hips to keep your knee strong and protect you from ACL knee ligament injuries. 

Knee ACL Ligament Injury Prevention: Ultimate Frisbee Training Part 12 – “ Split Squats”

Start with a nice tall posture and your inner core pulled in to keep your low back flat. Engage your back leg into extension by pushing the back forefoot into a solid bench or a chair supported against a wall. With your arms in the ready position bend the knee to 90 degrees by bringing the butt down. Keep your thigh strong by preventing the knee from buckling inwards. Keep your knee over the heel and don’t let it go over your toes. Do 3 sets of 10 on each side. Split squats will help you develop more strength in your and thighs and hips to keep your knee strong and protect you from ACL knee ligament injuries. It’s also great for post ACL knee surgery rehab!

Knee ACL Ligament Injury Prevention: Ultimate Frisbee Training Part 11 “Advanced Superman Deadlifts”

These are the advanced Superman Deadlifts. This is progressive strengthening for your core with your Hamstrings as well as your Glute muscles. This will help you get stronger to protect your ACL ligament in your knee and for post-ACL surgery and rehab. Start by holding on to a 5 pound dumbbell on the same side as the leg that you are going to extend back on. With nice tall posture, engage your core below the belly button. Keeping your spine flat, bend forward at the hips while you extend the leg back and reaching forward with the opposite arm and holding onto the 5 pound dumbbell with the other hand. Remember to keep that hip down on the side you’re extending the leg back on. Do 3 sets, 10 repetitions, holding for 3 seconds.

Knee ACL Ligament Injury Prevention: Ultimate Frisbee Training Part 10 – “Superman Deadlifts”

So these are the Superman Deadlifts. In the Superman deadlifts we’re working on strengthening up the core with your glutes and also with your hamstrings. So this is going to be really great to help you work on your pre-season training by getting those hamstrings strong, especially to protect that ACL and to also post-ACL surgery and rehab. You’re going to start off with nice tall posture. Then engage that core for me. And you’re going to want to try and maintain this position the whole time with your spine. And then you’re going to come up on one leg. Great! And you also want to try to keep a bit of a knee bend because when you go down with your body and reach out, you’re going to straighten out the knee. Good! And then other thing is that you want to keep this hip down… Good. And reach forward and kick back with your heel, and come back. Good… and again. That’s it. Keep that hip down. Kick with that heel. Good. And Back. And Again. Good and just kick this down and yeah get the glutes working there. Good. And tilt this down. Perfect. Good. Ok, Awesome. That’s great! So let’s try one more here. And …. There you go. Let’s see if you can do 5 in a row here. Excellent! That’s it! Keep that hip down. So you got to really pull the core in more here. Good! Pull the core in. That’s it! Excellent!

Knee ACL Ligament Injury Prevention: Ultimate Frisbee Training Part 9 – “Plank Walk-outs”

Start by pulling in your inner core by making your waistline skinnier below the belly button. Then roll out into a plank position on the ball in full control with a flat spine. Lift one leg off of the ball with full control while keeping your hips level with each other. Try to keep you toes pointed to the floor as much as possible and lead with your heal. Do 3 sets of 5 repetitions holding for 5 seconds on each side to start. Then progress to 3 sets of 5-10 repetitions holding for 10 seconds when stronger. Plank walk-outs on a ball is great for strengthening your core in coordination with strengthening your posterior hip and gluteal muscles.

Knee ACL Ligament Injury Prevention: Ultimate Frisbee Training Part 8 – “Advanced Hamstring Curl”

Lie on the ground with the stability ball under your heels with your legs straight and your toes pointing up. Engage your inner core muscles below the belly button. Then extend your hips by squeezing your butt and lifting it off the ground. Bring one knee towards your chest and hold it there. Then bring the ball in towards you by flexing your other knee and then straightening it back to the start position. Keep your inner core engaged the entire time. Do 3 sets of 15 repetitions, 3 times per week. This exercise is a progression of the Bridging Hamstring Curl that you just did in the last segment in Knee ACL ligament Injury Prevention. It’s great for advanced strengthening of the hamstring muscles along with your glutes and core stability muscles to help protect your ACL knee ligament."

Knee ACL Ligament Injury Prevention: Ultimate Frisbee Training Part 7 – “Bridging Hamstring Curl”

Lie on the ground with the stability ball under your heels with your legs straight and your toes pointing up. Engage your inner core muscles below the belly button. Then extend your hips by squeezing your butt and lifting it off the ground. Then bring the ball in towards you by flexing your knees and hold for a second and then straighten your legs back to the start position while keeping your butt up and hips extended. Keep your inner core engaged the entire time. Start by doing 3 sets of 10 repetitions and then progressing it to 3 sets of 15 to 20 repetition 4 times per week. This is great for strengthening the hamstring muscles along with your glutes and core stability muscles to help protect your ACL knee ligament.

Knee ACL Ligament Injury Prevention: Ultimate Frisbee Training Part 6 – Lateral Bound Hops

Starting with tall posture, engage your core muscles below the belly button by drawing the lower ab muscles inward toward the spine. Avoid arching the low back. With arms in a ready position do a lateral hop pushing off on one leg and landing on the opposite leg with an emphasis on your body weight over your foot when landing. This is great for strengthening your muscles and developing dynamic balance control to stabilize your knee during lateral movements to protect your ACL knee ligament when playing! To add variety, you can do lateral bound hops to different angles and back again. Do 3 sets, 10 to 15 repetitions to start. Progress the exercise by increasing it up to 25 repetitions to advance.

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