Introduction: Improve Your Ultimate Frisbee Game With These Basic Throwing Techniques
As a former member of the Iowa State University Women's Ultimate Frisbee Team, Woman Scorned, which has appeared at College Nationals 2009 and 2011, I have a few insights into the sport of Ultimate Frisbee. I've gained all my skills and knowledge from other very talented men and women in the sport.
This instructable is aimed towards beginners to the sport and people who would like to improve their throwing abilities. These are just a few simple techniques on how to deliver different throws that should help you in the game. These throws will help with your ability to maneuver around the defensive mark and aim the throw so it's easiest for the receiver to catch it.
Things you will need to practice throwing:
-1 or more people (If you have just yourself I recommend multiple discs)
-At least one 175 gram ULTRA-STAR PROFESSIONAL SPORTDISC (official disc of the game)
-cleats (optional - useful if practicing cuts with throwing)
-open expanse of grass (preferable, but other surfaces work as well, just have an open space with no overhead)
Tip: Make sure you "limber up" or stretch properly before throwing or doing any physical activity.
I will give advice for right handed throwers, left handed people can do everything the same only using opposite appendages.
Step 1: Setting Up the Throwing Session
To being with, stand approximately 20 ft. away from your target/partner.
Tip: It's important to warm up your arm with shorter throws before attempting longer throws to avoid injury.
Step 2: The Backhand Grip
Let's start with the basic backhand throw.
The first step is getting the right grip. For the backhand, you have your thumb on the top of the disc. Most people put their forefinger along the rim of the disc and use the rest of your fingers to balance the disc between them and their thumb.
Step 3: The Backhand Throw
Hint: In the game of Ultimate you can only move one foot while throwing and must keep the other stationary. For right handed people you keep your left foot stationary. This becomes your "pivot" foot. Keep this foot pointed in the direction you want to throw.
For the backhand throw you step with you right foot over to the backhand side. (left side of your body)
Pull back the disc and fling it forward.
Try to release before you hand gets in front of your body.
Let your wrist snap into the throw.
Tip: Make sure to keep your grip tight until release and your wrist loose as this will provide the extra momentum for the disc.
Step 4: The Forehand Grip
Place your thumb on the top of the disc.
Have your middle finger touching the inside rim of the disc.
Angle your forefinger back to provide support and balance.
Balance the outside of the disc with your pinky and ring-finger.
Tip: Some players prefer to use both their forefinger and middle finger along the inside rim. This allows for more powerful and longer throws, but with less accuracy and control, unless regularly used and practiced.
Step 5: The Forehand Throw
For the forehand throw you step with you right foot to the forehand side. (further right of your body)
Pull back the disc with your arm and let the disc's weight pull it back a little further as well.
Fling the disc forward and try to release before your hand gets in front of your body.
Let your wrist snap into the throw.
Tip: Make sure to keep your grip tight until release and your wrist loose as this will provide the extra momentum for the disc.
Step 6: Inside-Out and Outside-In Backhand
The way you angle the disc as you throw makes for a different outcome of the way it flies. Knowing these angles can help you angle the disc flight so it falls right in to the receivers hands.
For the Inside-Out Backhand follow the same steps as throwing a basic backhand but angle the disc towards the ground while releasing it.
For the Outside-In Backhand follow the same steps as throwing a basic backhand, but angle the disc towards the sky while releasing it.
Step 7: Inside-Out and Outside-In Forehand
For the Inside-Out Forehand follow the same steps as throwing a basic forehand but angle the disc towards the ground while releasing it.
For the Outside-In Forehand follow the same steps as throwing a basic forehand, but angle the disc towards the sky while releasing it.
Step 8:
Using these throws in the game is crucial to breaking the mark and throwing to your full potential.
Here are a couple plays that utilize the flight path of the disc.
Step 9:
http://www.youtube.com/watch?v=4Kv68ox4Nms
Here is an example of people playing Ultimate.
Try and pick out the different throws while they're playing.
Step 10: Hammer Throw
Bonus throw:
Here is a bonus throw to try. It is nice for sticky situations where you might have to throw across field or over the top of other players.
You use the same grip as the forehand.
Instead of throwing it horizontally you release it from over you head upside down.
Thank you for taking the time to look at this instructable. I hope it filled you with some new knowledge to use while playing ultimate or just playing catch with friends. Frisbee is a great activity to enjoy outdoors and can be enjoyed almost anywhere, just bring a disc!
