1. Introduction

Ultimate Frisbee demands a unique blend of speed, power, and endurance. Yet, most training advice is generic, borrowed from other sports, and fails to address the specific movements—the explosive cuts, the deep layouts, the repetitive throwing motion that define our game.

As a physiotherapist who specialises in treating, training frisbee athletes and as a player myself, I created this scorecard to bridge that gap.

This scorecard focuses specifically on the lower body strength and power that form the foundation of our game.

It’s not just another guide; it’s the exact lower-body assessment I run in my clinic with competitive players.

This is the gold-standard data I use to build elite-level programs. Consider this your free inside access to a professional-grade performance audit.

2. What This Scorecard Will Do For You

• Give you an objective measure of your current physical capacity.
• Pinpoint your exact strengths and weaknesses.
• Provide a clear, evidence-based roadmap for your off-season training.
• Help you build a more resilient body to reduce your risk of injury next season.

3. Your Assessment Toolkit: What You'll Need

To get a complete picture of your athletic profile, we've split this assessment into two parts: Field-Based Tests and Gym-Based Tests.

Plan to complete these on separate days or in separate sessions to ensure you're fresh for both.

Part 1: Field-Based Tests (Speed, Agility & Endurance)

This session is all about your performance on the pitch. You'll need a clear, flat space like a local park, sports field, or an empty court (at least 30 metres long).

✅ Your Field Kit:

• Measuring Tape: To mark out distances accurately.
• Stopwatch or Smartphone Timer: For all your speed and agility drills.
• 4 Cones or Markers: Water bottles or shoes work just as well.