Mastering the Deadlift

The deadlift is one of the best exercises to improve core stability, increase strength and coordination in your posterior chain (glutes, hamstrings, back) and build a strong foundation for hip-driven power! It’s also one of the hardest exercises to master in terms of form. This RenFitness...

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Defensive Footwork and Positioning Drills

My love of defense developed while at basketball camp in the summer of sixth grade. Rows and rows of girls lined up in an old gym with high rafters and dramatic echos and yelled, “Defense!” then shuffled from left to right, right to left, did fast feet, shuffled some more, jumped,...

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What You Say and How You Say It: How Language Affects Team Motivation and Performance

coaching urca Nov 21, 2017

Photo by Alex Fraser for Ultiphotos

This post is based on a talk given by coach Ben Banyas called "Positive Coaching: How Action and Language Affect a Team", part of the URCA Library collection of coaching videos.


Think back to the last game or practice you coached. Got it? Okay, try and...

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Reflecting on your ultimate season - can you train better next time?

Uncategorized Nov 14, 2017

It’s the end of a season of ultimate. Whether it’s the end of fall recreational league or the end of your team’s successful run at a national title, now is a good time to look back at the arc of your season. Did your athletic performance peak at the right time, or was your best...

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How to Reduce Your Unforced Throwing Errors

Ultimate is a game of possession, and invasion. Every attempted throw that isn’t completed reduces your team’s possession.  No matter the level of Ultimate, if you find ways to turnover less, without negatively impacting other parts of your game, then you will position yourself...

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Full Body Strength and Principles of Workout Design

Here is an example of a simplified full body strength workout that appears early in The Ultimate Athlete Project programming.

In addition to providing you with a workout you can do today, this session provides examples of a few tricks you can use in your own workout design.

This workout includes:...

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What's Your Coaching Philosophy?

 Do you have a coaching philosophy? You probably do, even if you’ve never actually sat and thought about what it is. But doing just that - developing and understanding your own coaching philosophy - is one of the most worthwhile exercises you can undertake as a coach.

Your coaching...

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Simple Dynamic Warm-up Routine

In my travels, I've been surprised by how many teams do not yet have a dynamic warm up. If you're still using a lap around the field to start your practices, or if you're not satisfied with your team's readiness to play at the end of your warm up, give this version a try. And let me know how it...

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Speed and Agility Training 101

Speed and agility work can be difficult to do correctly if you’ve never done it under professional supervision. The workouts don’t feel like conditioning workouts. They are different than anything you’d experience in a fitness class. It can be unnerving to do workouts that are...

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Building a Better Mark

This post is an excerpt of Robyn Wiseman's Ultimate Skills Project module Building a Better Mark that starts Monday! 

Below are just a few of the drills from week 1 of her four week module on Building a Better Mark. I've used Robyn's drills to improve my own mark this season. Even after 20...

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