I’m going to put these final 2 requests together as I think my answer will be relatively short for each.
Aubrey asks: I would like to know some Frisbee physical training that can be performed without equipment at home. After all, you can’t always find a gym/training equipment nearby.
I find this question the hardest to answer because I feel like asking back, ‘what can’t you do at home?’ All movements done in the gym can be done without weight too.
Sure, there will be some lifts that are specific to certain pieces of equipment but you don’t need to do all the lifts that exist or can be possibly done in a gym. You just need to move your body against resistance or with high effort.
Here are some simple home hacks for doing weights at home though (always keep things safe first and foremost) and otherwise if you look up bodyweight training online you will find many articles, videos and books that you could consult and follow. (I also have a home programme you can do that uses almost no equipment, one for beginners and one for athletes adapted during COVID times.)
Couch deadlifts
Broomstick inverted rows
Backpack Swings
Your limitation will be your imagination more than anything!
For Ultimate specific training, you should aim for things like:
Jumping and running (including changes of direction)
Single leg squats
Side squats
Single leg stability exercises
Shoulder stability - carry something overhead, handstands, etc.
Movements with rotation, like these chops
And remember: KISS (keep it simple, stupid)
Sam wants to know: what the best athletes (you’ve worked with) do to be the best.
This is interesting. What first came to mind was that the best athletes aren’t always doing all of these things but the most improved athletes are. I’ve worked with several athletes who came as average players and went on to first teams they previously weren’t able to make. They also generally get noticed for how well they’re improving and receive compliments for it.
Here are some behaviours that I think all of the most improved and best athletes I’ve worked with do
They plan early - the best new clients come to me at the end of one season with the intention of finishing much stronger by the end of the next season.
They have a clear goal they’re working towards and have a plan on how to get there.
Their behaviours are consistent. Doing things well for a month is not going to move the needle.
They use professional help, even if they are well versed on good training. Robbie Brennan and Matthew Feely spring to mind here - both are very well read when it comes to good S&C but have used myself or others’ expertise instead of trying to make it up themselves.
They develop or already have healthy habits around sleep, alcohol and processed food.
They work on their mental game too.
They understand the gym is not how they get directly better at their sport; they do separate skills work as well.
They get smarter at understanding what training (how much, how intense, etc) they specifically need to get the results they're looking for. A coach can’t make all your lifestyle and training decisions for you and the best get really good at figuring out the right balance for them (sometimes through error first unfortunately) and then I’m there to explain the whys or slightly adjust things along the way.
They develop a lot of confidence in the physical capabilities of their bodies when they play so they are not afraid of getting hurt. This confidence comes best via exposure to intense training and new challenges where they can visibily feel and see improvements within themselves.
They manage injuries early and really well!
How about you? What do you think the best out there are doing? Which of those can you tick off?
P.S. I’ve started to add some paid content. This is primarily for people to have access to the content from the workshops that I run in my clinic. I will still be posting plenty of free content though!