Ultimate Frisbee
Seven-a-side team disc game.
How to start
Join a beginner session and learn forehand and backhand throws, then play casual games.
How to progress
Play weekly, then a league.
What the evidence says
Evidence: limited
We found no trials of this particular sport. The general physical activity evidence applies.
Take care: Sprinting and jumping strain ankles and hamstrings. Warm up.
Sources
12-week starter plan
A weekly session.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 8 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Practise throws with a friend.
- Warm up.
- Wear studs on grass.
Common mistakes
- Skipping warm-up.
- Diving carelessly.
- Overplaying.
Kit and cost
Low Approximate UK prices.
- A disc (about £10)
- Trainers or studs
- A session fee (about £3 to £6)
Frequently asked questions
Is it contact?
No. Contact is not allowed.
Do I need a referee?
No, players call their own fouls.
Is it a workout?
Yes, plenty of running.
Good for: Heart & fitness Fun & social
Compare with similar options
| Ultimate Frisbee | Football (Soccer) | Futsal | Basketball | |
|---|---|---|---|---|
| Typical session | 70 min × 1/wk | 90 min × 2/wk | 60 min × 1/wk | 60 min × 2/wk |
| Effort | ●●●●○ | ●●●●○ | ●●●●○ | ●●●●○ |
| Cost | Free | Low cost | Low cost | Low cost |
| Equipment | Basic kit | Basic kit | Basic kit | Basic kit |
| Impact | Medium impact | High impact | Medium impact | High impact |
| Fitness needed | Moderate fitness | Moderate fitness | Some fitness | Moderate fitness |
| Evidence | limited | moderate | limited | limited |