Understand The 3 Energy System

In Ultimate Frisbee, your body transitions through different energy systems depending on the demands of the play. Here is one specific example for each system to help you understand how they appear during a game.

The ATP-CP System

This system is used for actions that require total power in an instant. It is your fastest energy source but it only lasts for a few seconds before it needs to be recharged.

• The Example: You perform a maximum-effort vertical jump¹ to “sky²” an opponent and catch a high pass in the end zone.

The Anaerobic System

This system takes over during high-intensity efforts that last longer than a quick burst. Because it creates energy without enough oxygen, it leads to a burning sensation and heavy legs.

• The Example: You are forced to play a “long point” where you must sprint and make hard cuts³ for 60 seconds straight without a break.

The Aerobic System

This system uses oxygen to provide steady energy for a long duration. It is the engine that keeps you moving during the slower parts of the game and helps you recover after a hard point.

• The Example: You are jogging back to your own end zone to set up the defense after your team has just scored a goal.

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Footnotes and Technical Terms

1. Vertical Jump: A jump made straight up into the air from a standing or running start. ↩︎
2. Sky: A term in Ultimate Frisbee for jumping higher than an opponent to catch the disc. ↩︎
3. Cuts: ↩︎