Additional information
Throwing with precision
Through regular physical exercise you will become stronger, prevent injuries and be able to further develop your technique to become a better player.
Become a better player
This exercise program will help reduce the most common injuries and at the same time help you improve your stability and control in those parts of your body you use most for the different styles of disc sports. This way you will also improve your technique and experience progression while playing the sport.
You can do it everywhere
The exercises in this program does not require a lot of equipment and can be done both inside and outside. They also fit well for a warm-up before a game or as a way of ending a day of playing.
Exercises
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Forward speed skating jumps
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Run and jump: double-leg landing
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Nordic Hamstring
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Shoulderpress with elastic band
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Shoulder external rotation
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Push-up passes
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Copenhagen adduction short
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Single-leg deadlift with partner
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Bounding
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Run and jump: single-leg landing
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Nordic Hamstring
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Single-leg deadlift with partner
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Backwards throwing
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Overhead shoulder strength
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Single-leg squat with partner
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Copenhagen adductor long
Triangle run
Purpsoe: To warm up and improve hip and knee control
Aim for running 3 steps diagonally forward
Run 3 steps diagonally backwards
Change direction and repeat
As you change direction, plant your foot with your knee in line with your toes
Across the court
Jump and push
Purpose: To improve leg stability
Jump while your partner pushes you in different directions
Land softly with knees over toes
Progression: jump and land with one leg
3 x 8-16 repetitions
Nordic Hamstring
Purpose: To strengthen the hamstring muscles
Kneel on a soft mat or balance pad
Keep upper body and hips straight as you move forwards
Use your hamstring muscles to slow the falling motion
3 x 3-5 repetitions
Bow and arrow
Purpose: To strengthen your shoulder and upper back
Stretch the elastic by drawing your shoulder back and rotating your trunk
Lead with your elbow, keeping your forearm horizontal
3 x 8-16 repetitions
Push-up passes
Purpose: To strengthen shoulders and core muscles
Start facing your partner in push-up position
Roll the disc to each other
Progression: perform a push-up between each pass, or lift one leg at a time for more core stability
3 x 30 seconds
Single-leg deadlift with partner
Purpose: To strengthen the hamstrings muscles
Stand on one leg and hold your partner's ankles in both hands
Bend forwards from the hip with your back straight
Keep your opposite leg straight out behind you
3 x 8-16 repetitions
Dynamic side plank
Purpose: To improve core strength
Support on elbow
Alignment from head to toes
Lower your hips towards the floor and return to start position
Progression: add weight on your hips
3 x 30 seconds
Forward speed skating jumps
Purpose: To warm up and improve hip and knee control
Bound forward with high knees
Land softly with your knees aligned with your toes
Across the court
Run and jump: double-leg landing
Purpose: To warm up and improve hip and knee control
Run three steps, jump, then land on both feet
Land softly with your knees bent and aligned over your toes
Across the court
Nordic Hamstring
Purpose: To strengthen the hamstring muscles
Kneel on a soft mat or balance pad
Keep upper body and hips straight as you move forwards
Use your hamstring muscles to slow the falling motion
3 x 3-5 repetitions
Shoulderpress with elastic band
Purpose:To strengthen the shoulders and upper back
Lift both arms overhead into an y-position
Flex your elbows and followed by stretching out the arms
Keep the elastic tight as you perform a shoulder press
3 x 8-16 repeptitions
Shoulder external rotation
Purpose: To strengthen the shoulder rotator muscles
The shoulder should be elevated and the elbow bent to 90 degrees
Stand on one leg and hold your partner's ankles in both hands
Bend forwards from the hip with your back straight
Keep your opposite leg straight out behind you
This exercise can also be done without a partner
3 x 8-16 repetitions
Push-up passes
Purpose: To strengthen shoulders and core muscles
Start facing your partner in push-up position
Roll the disc to each other
Progression: perform a push-up between each pass, or lift one leg at a time for more core stability
3 x 30 seconds
Copenhagen adduction short
Purpose: Strengten groin muscle
Partner stabilizes the leg around the knee
Raise your body from the ground and lift the lower leg
Keep your body in a straight line
Slow and controlled tempo
3 x 6-8 repetitions
Single-leg deadlift with partner
Purpose: To strengthen the hamstrings muscles
Stand on one leg and hold your partner's ankles in both hands
Bend forwards from the hip with your back straight
Keep your opposite leg straight out behind you
3 x 8-16 repetitions
Bounding
Purpose: To warm up and improve leg power
Bound forward with high knees
Land softly with your knees aligned with your toes
Jump explosively
Across the court
Run and jump: single-leg landing
Purpose: To warm up and improve hip and knee control
Run three steps, jump, then land on one leg
Land softly with your knee bent and aligned over your toes
Over the court
Nordic Hamstring
Purpose: To strengthen the hamstring muscles
Kneel on a soft mat or balance pad
Keep upper body and hips straight as you move forwards
Use your hamstring muscles to slow the falling motion
3 x 3-5 repetitions
Single-leg deadlift with partner
Purpose: To strengthen the hamstrings muscles
Stand on one leg and hold your partner's ankles in both hands
Bend forwards from the hip with your back straight
Keep your opposite leg straight out behind you
3 x 8-16 repetitions
Backwards throwing
Purpose: To improve strength in the shoulder rotator muscles
Throw the disc by rotating the upper arm - keep your elbow in the same position
Catch the disc by using the same technique
3 x 8-16 repetitions
Overhead shoulder strength
Purpose: To strengthen the shoulder and upper back
Stretch the elastic diagonally upwards using two straight arms
As you reach the top, rotate your trunk and pull your shoulder blade back
Return slowly using one arm only
3 x 8-16 repeptitions
Single-leg squat with partner
Purpose: Improve lower limb control
Do a single leg squat
Keep your knee aligned over your toes
Avoid rotation and tilt of the hips
As many as possible with good control
Copenhagen adductor long
Purpose: Strengthening groin muscle
Partner stabilizes the leg, around the ankle
Elevate leg and body simultaneously
Maintain alignment
Slow tempo
3 x 6-8 repetitions
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Play video
Triangle runAcross the court
Play video
Jump and push3 x 8-16 repetitions
Play video
Nordic Hamstring3 x 3-5 repetitions
Play video
Bow and arrow3 x 8-16 repetitions
Play video
Push-up passes3 x 30 seconds
Play video
Single-leg deadlift with partner3 x 8-16 repetitions
Play video
Dynamic side plank3 x 30 seconds
