Strength and Conditioning for Ultimate

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Strength and Conditioning programs from Flik!

To play at your best you need to be in great shape. We are introducing a strength and conditioning program to make sure this is your best season yet!
strength and conditioning
Our program is designed by James Mead, a professional Stength and Conditioning coach who has been playing Ultimate at the very highest level for over 10 years, so you know it’s designed specifically for your needs. Tailor our program to focus on your goals and peak at the right time.
strength and conditioning
strength and conditioning
A well-structured S&C programme should always aim to improve the athletic potential of a participant. This is done through a variety of training methods, due to Ultimate being a sport which demands a wide range of physical qualities. The benefits include:

Neuromuscular co-ordination

Injury risk reduction

Becoming a strong, powerful player

Longevity in the sport

Get started!

strength and conditioning

The programme is comprised of five different phases:
  • Off-Season: Phase 1 and 2 of this programme form the first two months of an off-season programme where foundational strength and volume-based accessory work is necessary to help rebuild strength levels that have either been lost due to a long “in-season” period, or time off post-season.
  • Pre-Season 1: This acts as the introductory period into ultimate specific movements. This period will include first exposure to higher velocity movements and a movement towards maximal strength.
  • Pre-Season 2: This point in the calendar should be used to translate the strength and power gained in the previous blocks into high velocity ultimate specific movements. Intensity of work will be highest at this point in the programme ready for the In-season period.
  • In-Season: This block is used to maintain all the physical outcomes trained in the previous off and pre-season months. During this period, it becomes difficult to improve on maximal levels of strength and power due to the effects of increased aerobic demands (tournament and team trainings) however it remains to highly important to maintain to reduce injuries during this period.
  • Peaking: To peak for an event, there is a phase in the programme where the training work performed is reduced. It usually occurs after a period of hard training or just before a major competition. This will usually consist of a deliberate reduction in volume for recovery just before the competition.
  • Bodyweight Workouts for Ultimate: A free and simple bodyweight only programme, ideal for when you’re unable to access any equipment. You just need some space for the agility work, and the ability to do some cardio (running or cycling etc)

Strength & Conditioning Program Guide


“I used the Flik S&C programme in the build-up to WU24UC, Heidelberg in July 2019 and was able to extend phases to match my timeline as well as being able to plan which sessions I was doing on which days, changing it week to week if I needed.”
“After struggling with injuries in previous years, I was glad to remain injury free for 2019 while using Flik’s S&C programme”
“I was able to jump higher and push out of turns quicker making it easier to lose my marker when cutting or stay with them on defence”
“My recovery rate between points improved dramatically, and I felt fresher on day two of a tournament than ever before”

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