Ultimate Frisbee Strength Training: Upper Body Exercises for Power

Ultimate frisbee strength training requires upper body exercises for power, such as pull-ups and push-ups. Are you looking to enhance your performance in the sport of ultimate frisbee?

If so, incorporating strength training exercises into your routine can provide you with the power and upper body strength needed to excel on the field. In this article, we will explore some effective upper body exercises that can help you improve your throwing power, catching ability, and overall performance in ultimate frisbee.

By incorporating exercises like pull-ups, push-ups, and bench presses into your training regimen, you can enhance your upper body strength and power, ultimately leading to improved performance and skill in this fast-paced and exciting sport. Let’s delve into the details of these exercises and how they can benefit you as an ultimate frisbee player.

Ultimate Frisbee Strength Training: Upper Body Exercises for Power

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Bench Press

Bench press, a classic strength training exercise, is crucial for building upper body power. To perform the exercise properly, focus on maintaining proper form and technique. The aim is to target multiple muscles, including the pectorals, deltoids, and triceps. For those with specific needs, variations of the bench press can be incorporated.

For instance, by adjusting the grip or using dumbbells instead of a barbell, you can emphasize different muscle groups. Incorporating these variations can help tailor the exercise to your goals and challenges, enhancing your overall strength training routine. So, make sure to include bench press in your ultimate frisbee strength training regimen to improve your upper body strength and power.


Pull-ups are an essential upper body exercise for ultimate frisbee players. They offer numerous benefits, such as increased upper body strength and improved grip strength. Different grip variations challenge different muscle groups, enhancing overall power. Progression and proper form are crucial to avoid injury and maximize results.

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Beginners can start with assisted pull-ups or use resistance bands for support. As strength increases, one can advance to unassisted pull-ups with varying grip widths. Maintaining control throughout the exercise is key, focusing on engaging the back, shoulders, and arms.

By incorporating pull-ups into a comprehensive strength training routine, ultimate frisbee players can enhance their performance on the field.

Overhead Press

Building strong shoulders and arms is essential for a powerful overhead press. This exercise targets the deltoids, triceps, and upper back muscles, promoting upper body strength and stability. Technique is crucial to maximize effectiveness, so start by standing with feet shoulder-width apart and grasping the bar with a wider-than-shoulder-width grip.

Keep the core engaged, inhale, and slowly press the bar overhead until arms are fully extended. Exhale while lowering the bar back to starting position. Variations such as dumbbell overhead press or standing military press can provide additional challenges and target different muscle groups.

It is important to use proper form and avoid common mistakes such as arching the back or locking the elbows. Practice these exercises with caution and consult a trainer if needed. Improve your upper body strength and dominate in the world of ultimate frisbee.


Push-ups are an excellent exercise for building upper body strength. Incorporating push-ups into your training routine can lead to significant benefits. By varying the push-up variations, you can accommodate different levels of strength. These variations allow individuals to progress gradually and avoid injury.

For beginners, modified or knee push-ups are ideal, while regular push-ups provide an intermediate challenge. Advanced practitioners can try incline or decline push-ups to intensify their workout. Push-ups target multiple muscle groups, including the chest, shoulders, triceps, and core. They also improve stability and posture.

Performing push-ups correctly, with proper form and technique, is essential to optimize their effectiveness. Remember to engage the core, maintain a neutral spine, and keep the elbows close to the body. Incorporating push-ups into your strength training routine can enhance overall upper body power.

So, get ready to strengthen your upper body with these powerful exercises.

Bent-Over Rows

Developing a strong back is crucial for power and performance in ultimate frisbee. One effective exercise for this is bent-over rows. By performing bent-over rows, you can target the muscles in the upper back, including the lats, traps, and rhomboids.

This exercise involves bending forward at the waist with a slight knee bend, holding a barbell or dumbbells, and pulling the weight up towards your chest. To add variation, you can use different grips such as overhand or underhand, or try using resistance bands or a cable machine.

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Including rows in your comprehensive workout plan will help improve your overall upper body strength and power, enhancing your ability to excel in ultimate frisbee. So, make sure to incorporate bent-over rows into your training routine for maximum results.

Dumbbell Flyes

Dumbbell flyes are a great exercise for strengthening the chest muscles. Focus on proper technique and form to maximize the effectiveness of this upper body exercise. Keep your arms slightly bent and use a controlled motion to bring the weights up and down.

If you have shoulder issues, there are modifications you can make to still benefit from this exercise. For example, you can perform the exercise on an incline bench or use lighter weights. It’s important to listen to your body and make adjustments as needed to avoid any discomfort or pain.

With regular practice, dumbbell flyes can help develop power and strength in your upper body, enhancing your performance in ultimate frisbee. So, incorporate this exercise into your strength training routine and reap the benefits it offers.

Core Exercises For Upper Body Power

A strong upper body is crucial for powerful frisbee throws. Core exercises play a significant role in improving upper body power, allowing players to generate force and transfer it efficiently through their throws. Plank variations are excellent for developing core strength, including exercises like forearm planks and side planks.

These exercises engage the muscles in the abdomen, back, and shoulders, building stability and endurance. Incorporating core exercises into a complete strength training routine is essential for maximizing overall frisbee performance. By strengthening the core muscles, players can enhance their throwing power, accuracy, and distance.

Additionally, a strong core helps to prevent injuries and improve body control during dynamic movements on the field. So, make sure to prioritize core exercises in your frisbee strength training program for optimal results.

Frequently Asked Questions Of Ultimate Frisbee Strength Training: Upper Body Exercises For Power

How Does Strength Training Improve Performance In Ultimate Frisbee?

Strength training helps improve power, speed, and endurance. It enhances throwing and catching abilities, enables faster sprints, and improves overall performance on the field. By building upper body strength, players can generate more force and have better control over the frisbee.

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What Are Some Effective Upper Body Exercises For Ultimate Frisbee Strength Training?

Some effective upper body exercises for ultimate frisbee include push-ups, pull-ups, dumbbell bench presses, overhead presses, and medicine ball throws. These exercises target the muscles used in throwing, catching, and defending, helping to increase overall power and strength.

How Often Should I Incorporate Upper Body Strength Training Into My Routine?

It is recommended to incorporate upper body strength training into your routine at least two to three times a week. This allows for proper recovery and muscle development. Be sure to allow for rest days to prevent overtraining and reduce the risk of injury.

Can Strength Training Be Beneficial For Female Ultimate Frisbee Players?

Absolutely! Strength training is beneficial for both male and female ultimate frisbee players. It helps improve overall performance, power, and endurance regardless of gender. Engaging in a strength training program can enhance throwing, catching, and defensive abilities, ultimately contributing to a competitive edge on the field.

Is It Necessary To Use Weights For Upper Body Strength Exercises?

While weights can be beneficial for upper body strength exercises, there are also bodyweight exercises that can be equally effective. Push-ups, pull-ups, and medicine ball throws are examples of exercises that can be performed without the need for weights. The choice depends on personal preference and availability of equipment.


To excel in ultimate frisbee, a sport that requires power and precision, it is essential to prioritize upper body strength training. By incorporating targeted exercises into your routine, you can enhance your throwing and catching abilities, as well as increase your overall power and performance on the field.

The exercises mentioned in this blog post have been specifically selected to target the key muscle groups involved in ultimate frisbee, such as the shoulders, back, and arms. By regularly practicing these exercises, you can develop the strength and power needed to excel in this fast-paced game.

Remember to focus on proper form and gradually increase the intensity as you progress. In addition to strength training, don’t forget about the importance of cardiovascular endurance and agility training to further enhance your performance. Incorporate these exercises into your training routine and watch your ultimate frisbee skills soar to new heights!