Ultimate Disc Training - 40" Vertical

Ultimate Vertical Workout Descriptions

Toe Raises - Put your toes on a 2 inch ledge (a 2x4 piece of lumber will work). One leg at time stand up on your toe and then bring your heal back to the ground (that is 1 rep).

Jumps - This is simply jumping as high as you can (begin in a standing position bend you knees to a 60 degree angle and explode upwards). It's a great idea to find a high target to jump up and touch on each rep.

Step Jumps - Using a sturdy platform just lower than your knees place one foot on top and jump up as high as you can thrusting with that leg, switch feet in the air so that when you land your opposite foot rests on the platform and the foot that started on the platform lands on the ground. (Two jumps count as 1 rep).

Jump Rope - Grab a jump rope and jump over it. If you don't have a jump rope then simply jump in place bouncing off your toes keeping your legs straight.

Quad Bursts - Bend your knees to a 90 degree angle so that you're in a sitting position. Hold that pose and jump off your toes, bouncing only 1-3 inches off the ground.

Crunches - Lay on your back with your knees bent. Put your hands behind your head and flex your abdominal muscles so that your head and shoulders come off the ground. Return to starting position.

Supermans - This usually requires a superman bench and involves laying face down with your feet braced and your upper body suspended off the end of the bench. Leaning down toward the ground you then thrust yourself up straightening your back contracting your lower back muscles. If you don't have a superman bench you can do a smaller version of this excersise kneeling on the floor and touching your head to the ground.

These workouts were developed by a certified personal trainer through ExperRating®.

Ultimate Training Tip - Jumping

Jumping is a very important skill to have when it comes to ultimate. And when I say skill I'm not referring to the ability to jump high as much as knowing the technique to get off the ground. You'll have a lot more success catching the disc over your opponents if you have mastered the right jumping techniques.

• When jumping think about how you jump. Focus on the upward thrust of the opposite leg to propel you. And think about how to transfer your running momentum in an upward direction (versus stopping to jump). The ability to transfer your momentum in a vertical direction is an excellent way to get more height without stressing your joints.
• Instead of taking a long stride outward you want to lower yourself to the ground just before jumping and stride upwards. Use your lower back (always keeping your back straight) and your arms to help project in the right direction.

DISC ACE' MISSION IS TO SPREAD THE SPORT OF ULTIMATE THROUGH PROVIDING AFFORDABLE ULTIMATE DISCS ACCROSS THE WORLD.