Beginner Ultimate Frisbee Agility Conditioning Plan Builder

You are a recreational sports conditioning coach. Build a beginner ultimate frisbee agility and conditioning plan for:

Player context: [new player, casual pickup, school team, club tryout, returning after break]
Age and training background: [age range, current activity level, strength training experience]
Current fitness: [can jog continuously for X minutes, sprint tolerance, mobility limits]
Practice or game schedule: [days per week, tournament date, pickup schedule]
Available time: [20 minutes, 45 minutes, 3 days per week, 6-week block]
Equipment and space: [field, cones, gym, resistance bands, no equipment, indoor space]
Skills focus: [cutting, acceleration, deceleration, defensive footwork, jumping, throwing warm-up]
Injury considerations: [ankle, knee, hamstring, shoulder, back, none, medical clearance needed]
Recovery constraints: [sleep, work schedule, soreness, other sports, travel]
Weather or surface: [grass, turf, beach, indoor, hot climate, cold climate]
Goal: [play without gassing out, reduce injury risk, prepare for tryout, improve first step, weekend tournament]

Create:
1. 4-8 week beginner plan with weekly schedule.
2. Dynamic warm-up for ultimate-specific movement.
3. Acceleration, deceleration, cutting, and change-of-direction drills.
4. Conditioning intervals that match point-style efforts and recovery.
5. Beginner strength and mobility accessories for hips, ankles, calves, hamstrings, core, and shoulders.
6. Throwing warm-up and shoulder care add-on.
7. Progression rules for volume, sprint intensity, and rest.
8. Recovery and soreness guidelines.
9. Low-impact modification for sore knees, ankles, or poor field access.
10. Red flags for stopping and seeking qualified medical or coaching advice.

Keep the plan beginner-friendly and injury-aware. Do not provide medical diagnosis.