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Ultimately, it's more than just playing catch - Speed Training with Shiok Ultimate

Speed, Agility and Quickness are essential for team sports such as Ultimate Frisbee, which are highly athletic in nature. A player simply needs to be a fraction faster to outrun or out-jump their opponents.


So what is Speed, Agility & Quickness?

  1. Speed is defined as the ability to move the body in one direction as fast as possible.

  2. Agility is the ability to accelerate, decelerate, stabilize, and quickly change directions with proper posture.

  3. Quickness is the ability to react and change body position with a maximum rate of force production.

These 3 components culminate to enhance the athletes’ overall athletic capabilities.


Reactiv had the opportunity to work with female players from Shiok Ultimate to help them gain the extra edge they require on the field through our Speed & Conditioning programme They had their eyes set on the World Ultimate Club Championships 2018.


It is imperative that training develops strength and power in positions, which ultimately, translate to athletic outcomes. After which, one needs to develop the exercises and drills that combine athletic movements with these positioning and strength techniques.


Developing running mechanics

  • These athletes hail from different sports, some without any sports background, and therefore possess their own unique running style/form, which may not be efficient for running. Hence, developing proper running mechanics across all athletes was the first course of action

  • Efficient running mechanics will translate to improved speed




Sport-Specific Speed Training

  • Ultimately, these athletes will not be moving in a linear fashion; hence, sport-specific movements have to be introduced for training to be effective. There are multiple movement patterns in Ultimate such as Cutting, Jabbing, Jumping. The exercises and drills incorporated in training must include these movements

  • Closed Skill Drills:




  • Open Skilled Drills:

  • Athletes are instructed to respond to various, relevant stimuli that are provided throughout the drill. This mimics true athletic performance and increases the work intensity, taxes energy systems and favors movement quantity over movement quality.



Developing Strength

  • Increase the ability to exert force against the ground simultaneously throughout all the movements. This can be achieved through Calisthenics, Resisted sprints, plyometric exercises.

Vision and Mental Focus

  • Strengthening the connection between vision and brain, which in turn affects decision-making skills and reactive agility




Shiok girls have been at it for 3 months now with Coach Nikita & there has been significant progress in their speed & movements. The programme has helped build confidence in their abilities as well as awareness of their bodies in space. Watch this space again for more updates on their training!


Coach Nikita


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