Welcome to the official TriCourt site!

Here you will find information regarding the exciting sport of Tricourt: rules, game reports, exercises, drills, technique, team information, league announcements
and news. Read on and join us on the court in the sport of tomorrow!


www.tricourt.com © Daniel Vintersvärd 2013-2018 - Contact: info@tricourt.com

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Tricourt is a new safe haven sport for teams of 3-6 players. It requires speed and precision but above all teamwork. Teams take turns defending the gates of the triangular court where their opponent tries to score points in 9 attempts each set, by rounding all gates and score points back at the tower gate. The game is played with the incredible Aerobie Pro flying ring - fun and easy to throw but challenging to master. A 175 gram disc is an alternative even though it changes the gameflow.

Tricourt was carefully designed to always include all players in the action and be a gender neutral, slightly futuristic sport with a high level of exercise benefit.

Welcome, player, to the game of TRICOURT!


Precision and pass training. Cones or ropes 5m apart marks the positions the players move between. Start with one step apart. Pass the ring. The thrower steps back to the next position if the receiver catches the ring and forward if the pass is incomplete. Set a goal to reach the last position for both players on as few throws as possible or compete with another pair of players to be the first to reach the end positions.

Tip: Unless a defensive player is aiming to make an intercept (one handed catch required) it is always best to try catching the ring using both hands. Right handed players would hold left hand out in front of the stomach with palm up and the right hand at eye level with palm facing down. The catch looks like a crocodile opening up and biting down on its lunch.


Precision and pass training. Players (at least 3) lines up with even spacing and pass the ring in a relay up and down the line. Increase distance after 3 completed relays. Strive to shorten time or compete with a parallel line of players also doing the relay.

Tip: Aim slightly to the side of a receiving player (preferably on the right hand side) since the ring will be affected by any wind deflected from the player causing it to rise when making it’s approach.


Game drill. One player makes a throw-off and the other players catches, makes a pass between them and then throw the ring to the tower. The purpose is to train the catch-pass-end sequence. Rotate positions after 3 throws.

Tip: In difficult conditions (windy or a long pass) a slight downward throw is preferable. Throw from the shoulder and down. In most situations it is better for the team if a pass is short rather than long.


Strength and cardio training. Find a hill and start at the foot. Sprint a total of about 15m uphill. Walk down and repeat. If there’s no hill around, sprint between gates (27m). Sprint one, walk next, repeat.

Tip: Running on the forefoot, or ball of the foot, is natural while sprinting but a forefoot strike is always preferable to a heel strike (which is a weird unnatural movement) when running in general.


Strength, cardio and cornering technique. Players stand at the corners of the stop zone. On signal they all start chasing each other around the outside of the stop zone triangle. Keep up for 30-60 seconds at a time. Switch direction. Should any player catch another the faster runner has earned the glory… and 50 push-ups.

Tip: Braking from a sprint for a 120 degree change in direction takes its toll on joints and muscles. One way of reducing the strain is to use both your legs at the same time instead of one when slowing down. Feet wide apart, legs bent and a “pump action” will enable you to half your braking distance.


Site created in Serif WebPlus X8 - Graphics © Daniel Vintersvärd
Photographs © Björn Bergqvist & Daniel Vintersvärd - Vector elements created in Inkscape

Our channel on YouTube, “Tricourt Tube”, contains rules information, game reports, drills and exercises. Content will be added continuously. Please subscribe to keep updated :)

This is a very simple 8-week program to get going after a winter without activity or a few years behind a desk or on the couch without much to do. For a lighter start-up, stay on the first two blocks twice the time. To excel in Tricourt you’ll need strong legs. Fortunately the legs are relatively easy to work out, it can be done without equipment (at least for the purpose of playing Tricourt) and the health benefits of strong legs is incredible not to mention they are large and consume a lot of energy to help battle the troglodyte inside all of us that keep hoarding food and storing reserve energy. It’s hard to shut down 2.5 million years of instinct ;)


General guidelines

Consult with a medical doctor before starting any training program or changing your diet.

Remember to ramp up slowly on exercise sets and reps, specially if you are untrained.

Drink plenty of water but make sure it is not too much either.

Aim to maintain a BMI between 18.5 and 24.9 (for adults).

Eat a healthy balanced diet (try to cut back on sugar) but allow yourself a one hour window each week when everything is allowed.

Rest when your body tells you to.

Get enough sleep. We sleep in 1.5 hour intervals. Aim for at least 7.5 but preferably 9 hours of sleep each night.

Avoid alcohol, tobacco and other drugs (of course).

For the pre-season program only callisthenic exercises are used but free weights is an excellent complement.

Maintain proper form in any movements to avoid hurting yourself (true for all types of strength exercises, free weights or body weights). You can find detailed descriptions and videos on the Internet.


The program is built on blocks of 2 weeks based on 3 days of activity in the following pattern: Strength training, rest, run (or incline walks in the beginning and on rest days).

4 blocks makes 8 weeks. Always switch between two strength exercises between sets. This way you can keep your pulse up and the time it takes to work out down but allow yourself a few breaths of air between sets. Try to complete all repetitions even if it takes a while.

Block 1, first half - 3x15 squats, 3x10 push-ups, 3x10 burpees, 3x10 calf raises.
Block 1, second half - 3x20 squats, 3x15 push-ups, 3x15 burpees, 3x15 calf raises.

Block 2, first half - 3x25 squats, 3x20 butterfly sit-ups, 3x10 back leg raise, 3x10 leg side swings.
Block 2, second half - 3x30 squats, 3x25 butterfly sit-ups, 3x15 back leg raise, 3x15 leg side swings.

Block 3, first half - 4x30 squats, 4x15 push-ups, 3x20 burpees, 3x20 calf raises.
Block 3, second half - 4x35 squats, 4x20 push-ups, 3x20 burpees, 3x20 calf raises.

Block 4, first & second half - 4x40 squats, 4x25 push-ups,
3x30 butterfly sit-ups, 3x20 back leg raise.

Rest days
Plenty of sleep and a brisk walk of about 40 minutes (or two sessions of 20 minutes).

Block 1 - Brisk walks instead of running. 40 minutes each session.
Block 2 - 10 minute brisk walk followed by 1,5 km running and then another 15 minute walk.
Block 3 - 10 minute brisk walk followed by 3 km running (add a few minutes walking afterwards).
Block 4 - 10 minute brisk walk followed by 5 km running (add a few minutes walking afterwards).

When the program is completed, do the second half of block 3 every other week to maintain. If it’s too easy, or if you whish to advance, add weights, increase the difficulty of the exercises but keep total repetitions below 200 for each exercise.


Whenever you take a walk or even run, try to bring a ring with you. Throwing high angled throws to yourself is a great way to practice intercepts as well as warm up and get the pulse up. The more you handle the ring the better.

A word on equipment

Not much is needed to play Tricourt. However, there are two mandatory pieces of equipment: a flying ring and a court. Tricourt is played with a flying ring, the Aerobie Pro. The court has to be marked in full. Courts are marked by rope of diameter 5-10 mm and with cones or corner flags placed at the far corners. A rope court is cheap to make and fairly fast to deploy (see below). If you are playing with a Frisbee, or disc, you must be aware that the risk of injury increases. Stick to the Ultimate type of discs of 175 grams. For players under age 18 and casual players the Aerobie is a preferable choice.

Player equipment apart from uniform might include studded shoes and sunglasses (highly recommended). It can be wise to check your insurance policy as well to make sure you are covered. Thin gloves are allowed but they may not have heavy padding or provide unnatural gripping or sticky surfaces. Batters gloves or golf gloves are ideal. Make sure the umpire or opponents approve them before the game starts. The “risk” level of Tricourt is directly connected to your physical status. Weak legs may end up tearing a muscle. The critical point are the accelerations when we overstretch the backside leg muscles and sometimes also the decelerations. Try to use a “double leg” deceleration, make sure to warm up and, if necessary, build stronger leg muscles. And bring plenty of water on warm days!

The Court

To make your own rope court you will need about 220 meters of rope, 18 tent pegs (simple ones with small heads). You will need to make 3 x 54m, 1 x 27m, 1 x 13.5m, 1 x 3.4m and 3 x 1.7m lengths of rope. Tie loops in one end of each section and measure the length of the ropes and end with a loop on the other end with the correct length. Each corner of the 54m triangle is secured with a peg, all other rope ends and 1 each on the middle of the stop line, center line and on the outer limit.

When deploying the court, start with the tower corner and fasten the end loops of two 54m ropes with a peg. Bring one end of the third 54m rope and one end of the two first ones to another corner. Peg it and then bring the last ends to the third corner and peg that one as well. The center line, stop line and tower line ropes (see schematic above) are next. When deploying these three you should start by pegging one end temporarily at the tower gate corner and the other, at full stretch, along the 54m rope. Release the first peg and bring that end to the opposite 54m rope and peg it. Do the same with the three gate ropes at each corner to find the correct positions. Always place lines on top of previously placed lines. This will help keep them in place.

If pegs are not an option (for example when indoors) use 3 weights (for example 1-2 kg dumbbell plates) and something (a soft cord) to connect the ropes at the intersections and to the weights (placed in all 3 far corners).


Tricourt is a “designed” sport, from ground up with a specific purpose in mind - science fiction. Tricourt was initially developed to be the centerpiece of a story. It needed to have a strong futuristic aura and be fast and elegant, allow players individual achievements as well as teamwork. But it had to work in reality too. It wasn’t enough that it’d might work or just sounded like a nice idea.

The basic genetics is that of a “rounder's” or “safe haven” type of game but with a triangular playing field and the use of a ring that’s thrown instead of ball and bat. During the first three years of development Tricourt was distilled and matured to the game it is now. Every rule and concept has been evaluated, tested and puzzled together to make sure that all players are active during a game, get a great workout and that women and men can play on equal terms together. A sport by the future for the future in the future ;)

Guide translated

The Tricourt guide has been translated to Swedish and is available for download here. The guide has also been expanded to function as official rules. The same expanded sections will be added to the English version as well.

Player class system (Alpha)


A basic system for player classes are introduced in the next iteration of the rules. The next step is to create a basic structure for what is referred to as the “Pyramid”. This will be the ranking system for players above the age of 18. It is basically an averaged time dependent performance index.



The first generation Tricourt app is now released on GooglePlay!

Information is the primary focus for the current release. Use it to explain to others what Tricourt is about. Don’t forget to fill in the survey under “Get in the game”
-section! Game on :)

So where are we taking this ship anyway? Is there a plan to all of this? What’s the goal? Do we have a destination at all? - You bet! Get a good grip on the railing, a storm is coming!



OK, enough with the maritime analogy. There is however a fundamental reason to spread and encourage people to play Tricourt: movement is good for the body. But hey, don’t we have enough sports to choose from already? Definitely, positively and absolutely not! Inspiring people to take up sports is about finding something that appeals to each individual. We can’t have everybody play football, hockey or whatever’s out there. For instance, what would the world be like without Basketball? A designed sport, made for a specific purpose and now it’s practically everywhere. Engaging millions of people every day moving and having fun. The more there are to choose from the better.


The origin of Tricourt is fiction and it was designed based on specific parameters such as few players per team, the inclusion of as many of the players as much as possible, be gender neutral (independent of physical differences between the sexes) and a definitive modern feel to it. In short “something different”. The scoring system is one key aspect that has evolved the sport the most. It encourages players to take risks but is at the same time very balanced thanks to the nature of the “nine-run-limit” system and the concept of the “intercept”. The result is an extremely entertaining mix of tempo changes, teamwork and a game that is played on the edge - every point is important but if you fall behind you can catch up by going after bonus points. Your choice.

For all those who have found a primary sport, Tricourt will be a great complement for “off-season” because of its focus on rushing, cuts and team communication.


Let’s keep it simple: we go for a spot on the Olympic roster. Yeah, aim high or don’t bother, right? Right!

As an Olympic sport, Tricourt would have to be widely played on all 5 continents and fulfill an awful lot of criteria. The base of all that is players. So how does one go about amassing a huge amount of players? A fantastic game - check! Website which explains the game basics - check! Social media - check! Video clips - check! What are we missing here? A way for players to find each other, form teams, challenge other teams and join leagues. The answer 15 years ago would have been clubs, associations and federations. We’ll need that too eventually but in this day and age? An app. And there’s one coming.

That’s the plan. There are of course a lot of smaller steps involved besides getting people to have fun and play. For instance making sure people have courts to play on, establishing a referee tradition and training, setting up the organisation etc etc.

Yay! Fun!

Lets do it!

The Tricourt Player App will develop in stages starting with basic functions for players finding others to play with, forming teams and challenging other teams in their area.
In the long run these functions will be extended and tools will be added for creating and managing leagues and keeping score in game. Once complete the app (TC-PA) will be the hub for players worldwide and in the last development stage functions for managing fees and prizes will be added.



This is the most important function. Users can register as player and look for others in the same geographical area. A ranking system is being developed but is a far way off at this time.


Each player can create a team and invite others to join. A player can join only 1 team at a time and a team can have a total of 6 players on the roster. Teams can send challenges between them. Extended functionality includes shared calendar, messaging service, and team statistics.


Direct links to rules, Q&A, flowcharts, wordlist and referee signs. A news feed keeps players updated with options to subscribe to teams, leagues etc.


Instead of a paper protocol the app will provide a semi-automatic protocol to keep track of points and events in a game. There will be a highly advanced version for a full referee crew which allows individual player statistics.


Easy creation and  management of leagues and tournaments is an important step and several types of systems will be available. After the final development stage it is hoped that all fees and prize distribution can be handled by a central system trusted by all players.


A multitude of auxiliary tools will be added when available. For example a sun tracker to properly align courts, a training planner (drag and drop drills to quickly plan a session) and training module for referees.  


The alternative scoring tested during fall 2017 replaces the throw reduction upon intercept with a point for the defense. A team will always have 9 throws.


Rules update


The alternative scoring tested during fall 2017 replaces the throw reduction upon intercept with a point for the defense. A team will always have 9 throws.



How to play Tricourt (EN)

Så spelas Tricourt (SV)

Game Protocol (EN)

Privacy Policy


Play with 175 gram disc is now an alternative. The full effect on gameplay has not been tested as of yet but the standard rules apply. Note the increased risk of injury with heavy discs - be careful!

Tricourt Heavy


Play with 175 gram disc is now an alternative. The full effect on gameplay has not been tested as of yet but the standard rules apply. Note the increased risk of injury with heavy discs - be careful!