Your FREE Ultimate Frisbee Training Plan

Six Weeks of Speed, Agility, Quickness, and Conditioning



SAQ = Speed, Agilty, and Quickness. This program includes footwork, agility, and acceleration drills to develop all three. Progress from simple to more advanced drills. Get a quicker first step to play better defense or leave your defender in the dust.


Build the type of endurance you need on the ultimate field. Use interval workouts created with the specific metabolic demands of ultimate in mind. A pre-test will help you start off at the right intensity so you get maximal adaptation each workout.


You'll learn the science behind why the program is set up the way it is. At the end of six weeks you'll understand how to get better adaptation from your agility work. And you'll be able to design better workouts for yourself for years to come.

The Program

Easy to follow. The program includes three sections of two week blocks. No Equipment required except cones and cleats. Download a pdf so you can easily record your workouts and track your progress!

Exercise Demonstrations

Video demonstrations of all exercises are included right in the website. This program also includes a complete dynamic warm-up to help you get the most from your training sessions.

Six Weeks to a Faster, Fitter You!

Why am I doing This?

Why am I giving this away for free? My name is Melissa Witmer and I'm the creator of The Ultimate Athlete Project. I believe ultimate players should take their training seriously and have the tools to do so. But I know not everyone is ready for the UAP or doesn't have access to a gym. So I created this FREE program so that EVERYONE could have access to some good programming and education. Enjoy the program and share it with your friend and teammates!


50% Complete