Nicholas Whitlock on Beating Team USA & Rethinking Ultimate

In this episode of the Tobu Fitness Podcast, Justin Shelby interviews Nicholas Whitlock, one of the most insightful minds in international ultimate frisbee. We dive into their experience with the Tokay Super Team at the London Invite, including a stunning win over Team USA. Nicholas breaks down team dynamics, matchups, and strategies from that game, shares their hot take on calling travels, and unpacks the current and future state of ultimate in New Zealand.

We also explore coaching philosophy, constraint-led games, and how to encourage creativity and development in both youth and elite players. Nicholas offers deep insights into Female Matching Player (FMP) utilization in mixed ultimate, why throwing is still the most underappreciated skill, and the exciting direction ultimate is heading as more players become elite throwers.

This conversation is a must-watch for anyone involved in competitive ultimate, coaching, or just passionate about growing the game.

📌 Topics Covered:

* Tokay Super Team vs Team USA Breakdown

* Matchups with Henry Ing, Brett Hulsmeyer, and Marques Brownlee

* Hot takes on calling travels and the "2-inch rule"

* NZ ultimate scene and stylistic evolution

* Mixed strategy, FMP vs MMP roles, and systemic issues

* Experimentation, constraint games, and coaching frameworks

* Why throwers run the game and what the future holds

Resources Mentioned

Nicholas Whitlock Instagram: https://www.instagram.com/nicholasw.8/

Nicholas’ Substack: https://bricklocksblog.substack.com/

For 1-on-1 coaching and training programs, check out the official TOBU Fitness website: www.tobufitness.com

Follow TOBU Fitness on Instagram and Youtube: @tobufitness

Ultimate IQ Library: https://patreon.com/UltimateIQLibrary...

Breakmark Ultimate: https://breakmark.com/

Connect with Us: We'd love to hear from you! Share your thoughts and questions with us on social media. Follow TOBU Fitness on Instagram for updates, tips, and exercises. Don't forget to subscribe to our podcast for more engaging episodes.

Stay Updated: Never miss an episode by subscribing on Apple Podcasts, Spotify, or your preferred podcast platform.

Thank you for tuning in to this episode of the TOBU Fitness Podcast!

In this episode of the TOBU Fitness Podcast, Justin Shelby and Manny Eckert (captain of Seattle Sockeye) sit down with Dena Elimelech, one of the most exciting and dominant players in ultimate frisbee today. From discovering the sport at a college booth to starring on San Francisco Fury, Team USA, and Super Bloom (WUL) — Dena shares her journey, training insights, and the mindset that helped her rise from beginner to international elite.

We cover everything from how she balances training and recovery, to what makes a great ultimate team culture, to her thoughts on defensive strategy, lifting for injury prevention, and the growth of women’s ultimate frisbee.

🔥 Topics include:

How Dena found ultimate frisbee after playing soccer and track

Her hot take on faking and why she prefers righty flicks

Rapid development from beginner to USA National Team

Adapting to pro, club, and international formats

Strength training for performance and injury prevention

Burnout, mental recovery, and planning a sustainable offseason

Lifting with coach Mike Hadock and training for layouts

Playing different roles on different teams (cutter, defender, scorer)

Advice for players trying to level up from college to elite club

The future of women’s sports and visibility in ultimate

Best advice she's ever received and how she handles performance anxiety

French fry rankings, heckling stories, and her biggest question in ultimate

Whether you're a college player, club athlete, or ultimate coach, this conversation is full of valuable takeaways on how to train smart, grow your game, and stay mentally sharp in a demanding sport.

Resources Mentioned

Ultimate IQ Library: https://patreon.com/UltimateIQLibrary...

Breakmark Ultimate: https://breakmark.com/

For 1-on-1 coaching and training programs, check out the official TOBU Fitness website: www.tobufitness.com

Follow TOBU Fitness on Instagram and Youtube: @tobufitness

Connect with Us: We'd love to hear from you! Share your thoughts and questions with us on social media. Follow TOBU Fitness on Instagram for updates, tips, and exercises. Don't forget to subscribe to our podcast for more engaging episodes.

Stay Updated: Never miss an episode by subscribing on Apple Podcasts, Spotify, or your preferred podcast platform.

Thank you for tuning in to this episode of the TOBU Fitness Podcast!

#UltimateFrisbee #DenaElimelech #TobuFitness #FrisbeePodcast #WUL #USAUltimate #FuryUltimate #StrengthTraining #SockeyeUltimate #WomensUltimate #ClubUltimate #TeamUSA #ElitePerformance #FrisbeeTraining #InjuryPrevention #MentalGame #FrisbeeHighlights

In this episode, we sit down with James Pollard, the 6’5” phenom from the Philadelphia Phoenix (now playing for the Windchill) and 2022 UFA Most Improved Player. From picking up a disc for the first time in college to dominating pro-level defenses, James shares his unique journey, the mindset that fuels his growth, and the training principles behind his explosive play.We talk all things:Life in the UFA (Ultimate Frisbee Association)How James trains for power and performanceThrowing and pulling practiceIf you’re a serious player, coach, or just love ultimate, this episode is packed with insight and stories you won’t want to miss.Resources MentionedJames Pollard Instagram: https://www.instagram.com/jpoll017?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==Ultimate IQ Library: https://patreon.com/UltimateIQLibrary...Breakmark Ultimate: https://breakmark.com/For 1-on-1 coaching and training programs, check out the official TOBU Fitness website: www.tobufitness.comFollow TOBU Fitness on Instagram and Youtube: @tobufitnessConnect with Us: We'd love to hear from you! Share your thoughts and questions with us on social media. Follow TOBU Fitness on Instagram for updates, tips, and exercises. Don't forget to subscribe to our podcast for more engaging episodes.Stay Updated: Never miss an episode by subscribing on Apple Podcasts, Spotify, or your preferred podcast platform.Thank you for tuning in to this episode of the TOBU Fitness Podcast!

Episode 21 - Mastering Ultimate Frisbee with Eric Deng

In this episode, we sit down with Eric Deng, an ultimate frisbee player and coach who’s been making waves in the frisbee community through his educational content. Eric shares insights on how players can refine their throws, improve cutting techniques, and level up their defensive game. We also discuss his journey in the sport, the importance of skill development, and what it takes to compete at a high level. Whether you're a seasoned player or just starting, this episode is packed with actionable tips to elevate your game.

Resources Mentioned

Eric Deng’s Instagram:https://www.instagram.com/itsericdee?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

Eric’s Community: https://www.skool.com/the-ultimate-academy-6595

Firefly Recovery:https://www.recoveryfirefly.com/TOBUF...

Use Code TOBUFITNESS for 15% off

Breakmark Ultimate:https://breakmark.com/

For 1-on-1 coaching and training programs, check out the official TOBU Fitness website: www.tobufitness.com

Ultimate IQ Library:https://patreon.com/UltimateIQLibrary...

Follow TOBU Fitness on Instagram and Youtube: @tobufitness

Connect with Us: We'd love to hear from you! Share your thoughts and questions with us on social media. Follow TOBU Fitness on Instagram for updates, tips, and exercises. Don't forget to subscribe to our podcast for more engaging episodes.

Stay Updated: Never miss an episode by subscribing on Apple Podcasts, Spotify, or your preferred podcast platform.

Thank you for tuning in to this episode of the TOBU Fitness Podcast!

Episode 20 - Warming Up for Ultimate Frisbee - Essential Guide

In this episode, we dive into the science and strategy of warming up for ultimate frisbee, unpacking the key components of an effective warm-up to help you maximize performance and feel game-ready. From dynamic stretches and low-intensity movements to sport-specific drills and mini-games, we explore how to transition from general preparation to high-intensity activities like sprinting, cutting, and jumping. This episode covers game-day routines, morning shakeouts, and how to avoid feeling "flat" while balancing rest and explosiveness. Packed with tips for building a warm-up that’s fun, functional, and tailored to your needs, this guide is perfect for ultimate frisbee players looking to boost their skills and perform at their peak.

Resources Mentioned

Firefly Recovery: https://www.recoveryfirefly.com/TOBUFITNESS

Use Code TOBUFITNESS for 15% off

Breakmark Ultimate: https://breakmark.com/

For 1-on-1 coaching and training programs, check out the official TOBU Fitness website: www.tobufitness.com

Ultimate IQ Library: https://patreon.com/UltimateIQLibrary?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

Follow TOBU Fitness on Instagram and Youtube: @tobufitness

Connect with Us: We'd love to hear from you! Share your thoughts and questions with us on social media. Follow TOBU Fitness on Instagram for updates, tips, and exercises. Don't forget to subscribe to our podcast for more engaging episodes.

Stay Updated: Never miss an episode by subscribing on Apple Podcasts, Spotify, or your preferred podcast platform.

Thank you for tuning in to this episode of the TOBU Fitness Podcast!

Episode 19 - 8 Key Training Tips Ultimate Frisbee Players Are Missing

In this episode, we dive deep into the 8 most essential elements missing from many ultimate frisbee players' training programs. Whether you're a beginner or a seasoned player, we've got you covered with insights that will help you elevate your game. We discuss the importance of sprinting and how speed translates to on-field performance, as well as how to maximize your vertical jump and change of direction training. Learn why training like an athlete and focusing on power development is crucial for peak performance, and explore the value of lateral exercises and rotational strength to improve agility and body control. We also highlight ground-based exercises to enhance balance and stability, along with the most effective conditioning strategies to build endurance for those long points. Don’t miss out on these critical training tips to become a more explosive, agile, and well-rounded ultimate player!

Resources Mentioned

Ultimate IQ Library: https://patreon.com/UltimateIQLibrary?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

Breakmark Ultimate: https://breakmark.com/

For 1-on-1 coaching and training programs, check out the official TOBU Fitness website: www.tobufitness.com

Follow TOBU Fitness on Instagram and Youtube: @tobufitness

Connect with Us: We'd love to hear from you! Share your thoughts and questions with us on social media. Follow TOBU Fitness on Instagram for updates, tips, and exercises. Don't forget to subscribe to our podcast for more engaging episodes.

Stay Updated: Never miss an episode by subscribing on Apple Podcasts, Spotify, or your preferred podcast platform.

Thank you for tuning in to this episode of the TOBU Fitness Podcast!