Courses > Ja hoor! - Train like Grut
Elite Ultimate Training Series
Train Like GRUT
Go inside the training sessions of WUCC silver medallists GRUT. Learn the drills, throwing techniques and training methods they used to develop their game and prepare for the 2026 World Ultimate Club Championships. In recent years Grut have come to be the top team in Europe and 2nd in the world. Borrow their training methodologies to turbo-charge your season!
14 practical video tutorials created by GRUT players and coaches.
- Win more offensive and defensive battles in the air
- Improve your forehand and backhand hucks
- Develop breakside flow, leading passes and small-ball movement
- Train throwing, catching and decision-making under pressure
- Learn practical marking techniques from GRUT’s Elise Bos
For players, coaches and teams looking for training ideas tested at the highest level of Ultimate.
Train the way GRUT train
This isn’t a collection of generic drills. GRUT have opened up their training programme to share exercises and techniques they actually use.
Several of these drills were staples of GRUT’s 2026 season, including the throwing session used by the GRUT Women’s team in the months leading up to WUCC and drills they returned to almost every practice.
The result is a practical look at how an elite Ultimate team trains the individual skills and connections that underpin its game.
What you’ll work on
Hucking
Break down forehand and backhand huck technique, then put it into practice with different release angles and quick decisions.
Throwing & Flow
Develop breakside throws, leading passes, uplines and the timing needed to connect effectively with teammates.
Deep Game
Train both sides of the aerial contest, with specific offensive and defensive objectives for winning battles in the air.
Small Ball
Build quick movement, leading passes and close connections to add another dimension to your team’s attacking game with Grut’s small-sided games.
Catching & Reactions
Improve focus, readiness and reaction speed with drills designed for use in training and before games.
Defensive Pressure
Develop more effective marks and practise executing throws when the pressure increases.
Learn from experience
Don’t just collect drills. Understand what GRUT are trying to improve.
Each video gives you more than an exercise to copy. GRUT explain the purpose behind the work, the details they focus on and how the drill fits into the way they want to play.
Take the ideas that solve problems in your own game, adapt them to your team, and bring elite-level training concepts into your next practice.
About GRUT
GRUT are one of the world’s leading Ultimate teams and silver medallists at the 2026 World Ultimate Club Championships.
This collection was created by GRUT to share the drills, techniques and training ideas behind their game — including training methodologies from coach Ian French and contributions from the players who put those ideas into practice.
Photos courtesy of: Chih-Yu Tsao
Registered members of Flik can enrol in our Academy courses. They are full of help, advice and tips that will make you a better player.
Fundamentals
Solid fundamentals are a must if you want to be successful. We spend a lot of time working on throwing, marking, catching & building connections.
- Focus catching
- 10 minute throwing session
- 20-20-20
- Marking
- Rinkydink
Deep game
Who doesn't love hucking the disc? Or winning your matchup in the sky? Here's we'll go over techniques for throwing further & to improve your ability to bring down floaty passes.
- Backhand huck technique
- Forehand huck technique
- Boxing out
- Deep defence
- Advanced deep hucking drill
Offensive flow
Our second favourite way to play after our deep game is small ball! Here are a collection of our favourite drills & games to build connections and keep the disc flowing.
- Cut under to away
- Leading pass
- Tap In
- Breakside flow