Repeated Cutter Sprints with Heart Rate Tracking
Training for the repeated-sprint ability Ultimate demands, set up as a game: sets of 15-20 m cuts ending in a catch, with 20-25 seconds of recovery. Students measure their heart rate or their effort on the Borg scale and see how they recover between sets.
How to play
- Explain the structure and how to take a carotid pulse or read the monitor; record resting heart rate (3 min).
- Eight groups of three or four: one fixed thrower and cutters starting from a cone 20 m away (2 min).
- Three sets of six cuts: diagonal sprint, catch the disc and jog back; 20 seconds' rest between cuts and 2 minutes between sets (13 min).
- At the end of each set, record heart rate and Borg rating; after one minute of rest, take the pulse again (2 min).
- Each student calculates how many beats per minute their heart rate drops in one minute and relates it to their fitness (5 min).
Rules
- A warm-up of at least 8 minutes beforehand is required.
- Anyone who feels dizzy, has chest pain or unusual fatigue stops immediately and tells the teacher.
- Group lanes are at least 16 feet apart and everyone runs in the same direction.
- Throwers rotate every set so everyone does the sprints.
Variations
Easier
Two sets of four cuts with 30 seconds of recovery.
Standard
Three sets of six cuts with 20 seconds of recovery.
Harder
Add a defender chasing the cutter and cut recovery to 15 seconds.
Adaptations
- Heart condition or uncontrolled asthma: does the cuts at a brisk walk and records the same data on their own scale.
- Limited mobility: does 10 m wheelchair sprints with a catch and still measures recovery.
- Overweight: cuts 12-15 m and extends recovery to 30 seconds.
Learning goals
- Improve the ability to repeat the high-intensity efforts typical of Ultimate.
- Monitor intensity with heart rate and the Borg scale.
- Interpret heart rate recovery as an indicator of fitness.
Equipment for a class of 25
- flying discs: 8
- cones: 24
- heart rate monitors: 8
- worksheets: 28
Teacher tip
Without heart rate monitors, a manual 15-second count multiplied by four is enough. Keep the sheets to compare at the end of the unit.
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