How to prepare for a college ultimate tryout

How to prepare for a college ultimate tryout

Feeling the jitters before a college ultimate tryout is entirely normal. The uncertainty, the pressure, the butterflies in your stomach—it's a mix of excitement and anxiety that many aspiring college ultimate players experience. But it doesn't have to be that way. 

I'm Brian Casey, one of the coaches here at UNCW. I've been where you are right now. I've not only gone through the process of college ultimate tryouts, but I've also had the privilege of coaching and guiding aspiring players on their journey to making the team. My years of experience in the world of college the Seamen have taught me valuable lessons about what it takes to succeed at tryouts, and I'm here to share that expertise with you.

In this article, we'll walk you through everything you need to know about college ultimate tryouts. From physical preparation and mental toughness to understanding the tryout format and handling rejection, we've got you covered. By the time you finish reading, you'll be well-equipped to navigate the tryout process with confidence and put your best foot forward. 

Physical conditioning

One of the best things you can do to stand out in a tryout is to be in great physical shape. One common truth about Ultimate, especially at the college level, is that the better physical shape you're in the easier everything becomes. Cardio-based workouts are critical in a sport that involves as much running as ultimate.

Running: Incorporate both steady-state running and interval training.

• Steady-state running helps build endurance. Aim for longer, moderate-paced runs to improve your cardio capacity.

• Interval training involves alternating periods of high-intensity sprints with periods of lower-intensity recovery. This helps improve your speed and anaerobic capacity, which is crucial for those intense bursts of speed during a game.

Fartlek Training: This is a combination of continuous training and interval training. It involves varying your pace throughout a run, incorporating periods of fast running followed by periods of slower jogging or walking.

Agility Drills with Cardio Elements: Include drills that focus on agility and change of direction, such as shuttle runs, cone drills, and ladder drills.

In addition to cardio-based training, you'll want to integrate strength training into your routine.

Legs: Squats, lunges, and plyometric exercises like box jumps can help improve lower body strength, which is essential for powerful cuts, jumps, and changes of direction.

Core: Planks, Russian twists, and stability exercises can help strengthen your core, providing stability and power for throws and cuts.

Upper Body: Focus on exercises like push-ups, pull-ups, and shoulder presses to build upper body strength. This is important for throwing power and stability.

Functional Strength: Incorporate exercises that mimic movements you'll use on the field, like medicine ball throws, resistance band exercises, and kettlebell swings.

Skill development

Skill development is a crucial aspect of preparing for a college ultimate tryout. It involves honing specific techniques and abilities that are essential for success on the field. Here's a more detailed breakdown of how you can approach skill development.

Throwing is a skill that will make you stand out in a college ultimate tryout - one way or another.

Forehand (Flick): Practice your forehand throw, which is a sidearm throw. Focus on grip, release, and follow-through. Work on both short, accurate throws and longer, hucking throws.

Backhand: Develop your backhand throw, which is the most fundamental throw in ultimate. Work on your grip, release, and follow-through. Practice different variations, such as flat throws, IO (Inside-Out) throws, and OI (Outside-In) throws.

There are a ton more throws that are helpful and useful to know and have in your bag, but if you can consistently and accurately throw these two inside 40 yards, you'll be in a good spot.

The skill of catching is a bit like being an offensive lineman in football. When people don't notice you, it likely means you're doing your job well. But when you're dropping the disc (or being beat by a defensive lineman), it is very obvious and noticeable to anybody watching.

Standard Catches: The most important catches to make are those that are "in your box". I'd define the catches in your box as those in vertically between your neck and knees. Catching those in a standard pancake style (clap catching) is a good best practice. When discs are vertically higher than your neck, transition to a claw catch - with thumbs on bottom. When discs are vertically below your knees, transition to a claw catch - with thumbs on top. Check out this helpful article from Ultiworld for definitions of these types of catches.

One-Handed Catches: Practice catching with one hand to increase your versatility on the field. One handed catches are extremely useful when the disc is really wide outside your body, really high, or really low.

Focus on Tracking: Work on tracking the flight of the disc and adjusting your position to make a clean catch.

Make your mark on defense

For most high-level college ultimate teams, you'll put yourself in the best position to make a team by highlighting effort, intensity, and intelligence on defense. The truth is that most new players to a team usually have to earn their stripes through playing defense. A lot of the mindset of playing good defense comes down to effort, so showcasing your hard working attitude will leave a favorable impression.

Here are a couple of tips to help you make your mark on defense.

Guard returning players 

Instead of trying to hide and guard people who have never played on the team, intentionally guard returning players. Bonus points for marking returning players who are a part of team leadership. This will not only make you more memorable to the players who will be a part of the selection process, but it's a low risk high reward move. If you do happen to earn a block or play really impressive defense, you're putting yourself on the inside track. 

Limit your turnover worthy plays

One common mistake that incoming players make when trying to show off what they can do is to highlight/showcase their ability to make great throws. This is what I would consider a high risk, high reward move. If you do end up making some tough throws and they're well-executed you're likely to leave a very favorable impression. 

However, if you end up having some turnovers that could lead to team leadership thinking you'll be cavalier with the disc in your hands. That's a tough reputation to shake, even if it's not the truth.

Focusing on throwing under throws, dump passes, and in rhythm deep shots to open receivers will put you in the best position to create a favorable impression.

Get to know your teammates

College ultimate doesn't end up being ot just a hobby for most, it's also a social club and a group of people you'll spend a lot of time with. So take the time to invest in getting to know your teammates on a personal level. That means attending social outings with the team, grabbing a bite with teammates, or even just asking people to casually throw on campus.

The best teams are made of teammates that know they can rely on and trust each other. And every time you make a concerted effort to attend a team event or just hang out with a teammate you're building a relationship and trust.

Ask for feedback, but don't be needy

When you're trying to make a team, you want to make sure that you have a good idea for where you stand and what the team is looking for. In this article, I've mentioned some things that teams generally look for - but keep in mind that every team is diffrent. With that in mind, make sure that you're asking for feedback on what you're doing well as well as what you need to improve on.

Asking for feedback and advice shows that you care about getting input from others and want to consistently improve. Captains and coaches are more than happy to provide feedback and guidance.

However, there's a fine line between asking for feedback and asking for feedback so often that it comes across as needy, and sometimes aggravating. Avoid overwhelming others with constant requests for input, as it can inadvertently come across as needy. Instead, approach experienced players with thoughtful questions and observations, and be receptive to their insights. This not only demonstrates your dedication to the sport but also shows that you value their expertise. Remember, a considerate approach to seeking feedback fosters a positive learning environment and helps you progress in a way that is both constructive and respectful.

How to approach the fall college ultimate season as a new player

After reading this article, you should have a good sense for how to physically and mentally prepare for the college ultimate tryout process. Everything shared in this article is helpful, but keep in mind that every team is different. The most important thing is to show up and be ready to learn.

Following the steps laid out in this article will give you a good playbook for making a college ultimate team. Once you make a college ultimate team, your next challenge will be navigating the fall season. Check out our article for how to approach the fall college ultimate season.