Category Archives for "Ultimate Frisbee Functional Strength and Rehabilitation"

Part 4 Ultimate Frisbee Core Strength Training: Disc Throwing Functional Core

Start by placing a resistance band loop that is just above waist height in length securely in your pivot shoe. Then wrap another band that’s shoulder width long around your ankles. Place the longer loop and the disc in your throwing hand. Next, begin to side step and initiate the flick throw and return to the start position. You can vary the side step to make it lower and deeper; Making sure you keep your form intact. Repeat 10-15 times. Next you will engage your core stability muscles to work in practicing your back hand throws. As you step forward and across the body to follow through make sure you keep your core engaged. Repeat this 10-15 times. Then engage your shoulder and core stability strength with your hammer throws. Also repeating this 10-15 times. Do 3 sets of each. Disc Throwing Functional core strengthening helps you to fully rehabilitate from shoulder sprains, rotator cuffs injuries, elbow strains, hip, knee, ankle, back or neck strains. This is great for taking that next step to increasing your functional shoulder strength because it trains the upper extremity to work in conjunction with your core stability muscles.

Ultimate Training – Reach Jumps 1-Leg

Helping you Sky the Disc Better: Reach Jumps on 1 Leg. Start by looping a resistance band around your foot securely in your shoe and the other end into the web space of your opposite hand. Start jumping on 1 leg from side to side while reaching as high as you can with the hand for 30 seconds. You can also do 1-leg reach jumps in the forward and backwards, and vertical directions, both with the resistance band for 30 seconds. Do 3 sets of each! This is great for progressing functional strength rehabilitation from injuries like ankle & knee sprains, hamstring and calf strains, shoulder sprains and RTC injuries.

Ultimate Training – Starfish Jacks

Welcome to part 2, Ultimate Training to better mark the disc. This exercise is called the Starfish Jacks. Have a resistance band tied around the legs above the ankles. Then secure a longer one inside your shoe at shoulder height and into the web spaces of your hands. Begin hopping to one side jacking the same side arm up and out and then switching to the other side like you were actually marking the disc. Throw in a foot block too! Do for 30 seconds 5 sets 2 times per day. This is great for progressive functional strength rehabilitation recovery in shoulder, upper extremity, Spinal, hip and lower extremity injuries.

Ultimate Training Star Fish Planks

Welcome to ultimate training to better mark the disc. Starfish planks are excellent for functional strengthening after coming back from injuries involving the rotator cuff, shoulder, elbows, neck and back, hip and groin strains. First, engage your inner core by making yourself skinner at the waist line, then with your core engaged move into the plank position. Then bring the right hand and foot out to the right and back again, repeat this ten times. Then repeat it on the left side and do a total of three sets of ten for each side.