Key to Lasting Results in Ultimate Frisbee Training

Ultimate Frisbee friends: you’re not going to see lasting results without lasting habits and training.

You need consistency in your training. And that consistency needs to last for a while.

But it doesn’t have to be even close to perfect. Your training doesn’t have to take over your life.

The longer you’re consistent, the more you can handle disruptions. Both from an adaptation and a mental standpoint.

If you've only been training consistently for a few weeks, missing a week might seem like a big deal.

Only if it stops you from getting back on the horse.

Let's say you've been (imperfectly) consistent for years. You miss a week of training, maybe even two.

In the grand scheme, that's not a big deal. Over time, you've built resilience in both your mental habit, and in your body.

You won’t lose long-term gains, and you’ll easily be able to make up any small drop in fitness (if there even is one).

Think about this like a Kettle on an electric stove-top (I prefer gas or induction, but that's okay).

👉 I turn on the stove. It takes a while for the stove itself to heat up, then takes a while for that to transfer to the kettle, and water inside.

👉 It takes even longer for the water to get hot enough that I see the steam.

👉 If I’ve never done this before and If I’m only paying attention to final outcome (steam), I’ll probably give up.

👉 I’ll turn the burner off and take the kettle off the stove after a couple minutes.

👉 I might repeat this cycle a bunch of times: short bout of effort, turn off before it can pay off because I don’t see steam right away.

👉 I think to myself “my stove and this ‘heat’ stuff just doesn’t work for me.”

This is exactly how many players approach their training or rehab.

And it’s totally understandable because many of us haven’t been educated on realistic training expectations.

With the current social media training climate, it’s totally reasonable that you’d expect quick fixes — but it’s not helpful.

Here’s what IS helpful to remember:

1. You don’t need to create a massive bonfire to boil your water. Moderate heat, over a long enough time, will do the trick.

Even if the heat (effort) fluctuates at times.

2. Just because you don’t perceive a change yet, doesn’t mean nothing is happening.

3. Focus on the process more than the outcome, but create ways to measure progress so you can adjust.

If your kettle has a thermostat, you can make sure you have enough heat to keep the temperature rising.

4. Maintenance takes way less energy than building up.

You wanna keep your water warm?

You don’t need to do too much, as long as you don’t turn the stove entirely off.

You have a limited amount of energy to spend — and that’s unique to YOU.

Imagine you have different kettles and burners for different types of skills.

Some might need to be turned up, while others are turned down or put on maintenance.

Not every burner can be cranked up at once. Turning a few down to focus on others (or on your own well-being) is important.

Consistency is key — yes — and burning out is a great way to guarantee inconsistency.

You can have realistic expectations and also be kind to yourself ❤️

Another related mistake players make: consistently doing just enough for maintenance and wondering why they aren’t making progress.

This goes back to expectations. If it’s our goal to maintain, awesome!

But I see this with a lot of players who are rehabbing and (very often) when they’re trying to improve mobility.

Maybe they’ve seen some routines or been given cookie cutter exercises from a PT or trainer.

And it’s just not enough stimulus (heat!) to create a change, even if it’s done consistently.

Think about basic, easy exercises that people might do mindlessly for 20, 30, or 100 reps. 

For years with zero change. 

That’s an example of keeping the burner too low (if you want to see a change).

So remember, while consistency is necessary, so is effort.

If everything is easy, very little changes. 

Now, I think it’s time for some tea.

If you’re interested in getting into consistent and focused mobility training, my free 30-Day Mobility Blueprint is a perfect resource – step-by-step guide to move, feel, & perform better.

You can check it out here: https://www.skool.com/ultimate-mobility-community/about

PS - bring on the Tea Memes: https://pin.it/5PquRxBcz