You've trained, you've watched film, and you know your opponent. Maybe you've been waiting all game, all season, or your entire Ultimate life to take a layout block from that player in a big game. Like hitting a walk-off home-run. Like marching around your hometown with the Stanley Cup in your Radio Flyer.

Speed, acceleration, and endurance are some physical skills that allow you to be successful on the field. You only have a finite amount of time and energy to invest in training and improving yourself in these skills. How much energy would you invest into each? How would you train effectively to see gains, season after season?

Anyone that has been involved with College Ultimate knows how exciting it can be to see a fresh face become a go to player in less than nine months.

[M]any players are going beyond simple workouts and using specialized combinations of workout modalities to increase the gains they see.

Interval training is broadly defined as repetitions of high-speed/intensity work followed by periods of rest or low activity.