Ultimate is one of the hardest sports to condition for. During a tournament you run the length of a marathon but you do it in short sprints. The year Alabama won its conference championship, they used this workout.
First Third of the season: Building long distance endurance
Running for between 18-24 minutes every other day. Run 20 percent of full speed for 40 seconds then 80 percent of full speed for 20 seconds.
Second third of the season: Building sprinters endurance
Cycle once a week while practicing other days.
1st workout 15- 120 yard sprints.
2nd workout 15- 150 yard sprints
3rd workout 12- 170 yard sprints
Last third of the season: Building speed and keeping endurance.
Twice a week. Towards the weekend of the final tournament make it lighter to lower fatigue.
2-100 yard sprints
4-80 yard sprints
6-60 yard sprints
8-40 yard sprints
10-20 yards sprints
Then do in reverse order.
Drink plenty of water and stretch often. DON”T over due it.