My Favorite Ultimate-esque Workouts

Field Tabatas: Two cones, 20 yards apart. Sprint from cone to cone for 20 seconds. At the end of 20 seconds come to a hard stop. 10 seconds rest. That 30 secs is one rep.

Technically a tabata is 8 reps of 20 secs on, 10 secs off, 4 minutes total, but I take some liberties on this. My favorite is 4 reps, 1-2 min rest, 4 reps, 1-2 min rest, 4 reps.

My other favorite is to do this with 4 people and set up a 20 x 20 box/field with thrower, marker, cutter and defender. Keep the positions for a 2 min tabata, then switch thrower/marker and cutter/defender. After 2 more minutes switch again along with positions.

Jog, Sprint, Stop, Walk: Four cones at: 0 ---10 ------------40----50 yards. Jog 0 to 10, sprint 10 to 40, walk 40 to 50. One rep.

I like to do a set of 8 reps at a time with 2 min between each set.

Constellation:

aaaaaaaaaaaaaab----7----c
aaaaaaaaaaaaaa|
aaaaaaaaaaaaaa7yds
aaaaaaaaaaaaaa|
X-----10yds---- a----7----d

Couple variations:

X to A, sprint A to B, backpedal B to A, sprint A to C, backpedal C to A, sprint A to D, backpedal D to A, sprint A to X

or

X to A then sprint A to B, B to A, A to C, C to A, A to D, D to X

My favorite variation is:

X to A then sprint A to B, B to A, A to C, C to A, A to D, D to X
10 secs fast feet
X to A then sprint A to B, B to A, A to C, C to A, A to D, D to X

2 min off

Repeat as necessary

Two Person Dump Huck drill
mini sized field 40x25 with players A and B
B goes backfield dump cut (start parallel, 3-4 steps upline, stop, backfield dump)
A throws dump to B and takes off deep
B throws deep to A, pauses, cuts in to the sideline opposite of where A is
A throws to B and jogs to dump position. Do not jog into dump cuts. Jog to where your ideal dump spot is, STOP!, and then make a real dump cut.