Advanced Players

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What is the stack?

In your first few games, you might notice everyone on offence running higgledy-piggledy. Because you don’t know what to do, you just run randomly too; getting the disc seems to depend on chance. But the voice in the back of your head says, “There has got to be a better way.” There is, and it’s called the stack.

The stack is the simplest organized offence in ultimate. Your team stands in a line facing the thrower. The line begins about fifteen metres away from the disc and stretches away from the thrower. There are about three metres separating the receivers in this line. The stack is usually parallel with the sidelines and in line with the disc. However, if the disc is near the sidelines, the stack will be angled diagonally across the field.

What the stack does is create open space. When everyone stands in a line down the middle of the field, the sides of the field become open lanes. However, this open space tempts ultimate players. Everyone runs at once and, again, it’s the higgledy-piggledy offense.

Making good use of the space provided by the stack takes discipline. One by one, the receivers make their runs for a pass (cuts). For each receiver to have an open space to cut into, the other five receivers have to stay out of the way. Knowing who will cut and who will stay requires the players to be aware of each other. Look up and down the stack. Is anyone about to cut? If not, go for it. If there is someone already cutting, wait for that receiver to finish their run, and then make your cut.

If you cut, you will either get the disc or you won’t. If you do, then it’s your turn to throw. But if you don’t get thrown the disc, what should you do? Clear out.

When a receiver cuts from the stack and catches the disc, this usually moves the disc up the field. (Sometimes the disc moves backwards or sideways.) Because the disc has moved, the stack has to move. If the stack does not move, it will be left behind.

Because the disc flies faster than people can run, the stack is usually in motion and trying to stay ahead of the disc. As they move, the people in the stack watch each other to see who will cut next. They also watch the disc and try to anticipate where it will go.

It is very easy for a stack to go higgledy-piggledy as soon as the disc moves. People lose their minds and all want to make the next cut. Again, discipline is your friend. Resist the urge to cut, move with the stack, and watch your teammates. When you see your chance, take it.

Zone Defence (Strategy)

Zone defence can be a very effective form of defence against teams that are inexperienced, have weak handlers, or when the wind is blowing strong. On the other hand, zone defence is also a good way of stopping a team that is significantly more athletic. Zone defence has been evolving over the past few years and as a result, all teams have their own styles and strategies that they use.

The strategies discussed below are very common zones that most teams will recognize immediately. Part of the strength of zone defence is the element of surprise when the offence doesn’t recognize what is going on; as a result, your team should modify the zones discussed. Still, any zone used at the appropriate time can stifle teams regardless if they recognize it or not.

KeyPoints:

Effective against teams with weak handlers.
Often used with windy, cold, or rainy conditions.
Probably not the best choice if your team is large in numbers and more athletic. (and spectators prefer watching 1-on-1 battles).

3-3-1

The 3-3-1 is the most basic zone that most players learn when they are just beginning. In short, the first 3 refers to the 3 defensive players who surround the disc in a cup shape. One player should be marking the offensive player with the disc, and be forcing one way (usually towards the middle). The two other players in the cup position themselves to create a semi-circle, one standing a few yards back from the marker, and the other standing to the swing side. If the disc is swung to the other side of the field, the defender who was on the swing should now mark the thrower and the marker should now cover the other swing. A key aspect of the cup is that the defenders DO NOT attempt to make risky bids at the disc, unless they have a really bid on it. The main goal of the cup is to increase the number of throws the offense has to make, not to get a layout D. So, the cup should move as a unit in a way that should always be behind the handlers with the disc.

The next 3 refers to the wall of defenders who cover the midfield area. Each player covers a specific area and pick up players as they come into their zones, they must also alert their teammates when their check is moving into another defenders zone.

Lastly, the 1 refers to the deep defender who has two main responsibilities: to cover any deep threats behind the mid coverage, and to orchestrate the rest of the defenders (since the deep will have the best perspective on the field).

Key Points:

Communication that filters down from the deep to the front 3 is important.
Focus on making the offence throw risky passes by giving them easy dumps. (don’t make risky layout D’s)
The marker in the cup must NOT allow any break force throws.

1-3-3

The 1-3-3 is an effective zone when the wind is blowing really hard. The 1 refers to the “rabbit” (because they will have to run a lot!), who essentially has to cover any offensive player who has the disc. Usually, the rabbit will force one direction, but teams often mix it up and force sideline.
The 3 are similar to the “cup” in the 3-3-1, except that they will stand parallel to each other in a “wall”. The walls job is to cover any incoming cutter who is attempting to get a short pass. As the disc moves from side to side, the wall must move as a unit and stop any large gainer. Small gainers are acceptable, if they are required to stop a large gainer. Although each defender will have their own style, the two defenders on the sides of the wall can often face the center of the field (with their backs against the sidelines). This way, they can see offensive players from behind and can adjust quicker.
The last 3 refers to the back wall, which is very similar to the front 3, except that the defender in the middle should be staggered back a bit to cover the deep cuts. Because these 3 defenders will all be relatively far back, they should also be communicating to the front 3 wall telling them about incoming cuts. Often, you’ll hear these defenders yelling the word “stop the crash!”, which refers to an offensive player cutting directly through the front wall to get an easy pass to reset the stall count. This signal should cause the front 3 to react and jump in to stop the throw.
The 1-3-3 is a very common zone that comes in many styles. One common modification is to make the “rabbit” mark up field, that is, by standing behind the thrower and forcing them towards the wall. As usual, modifications should correspond to your teams strengths.

Key Points:

The rabbit marker should be one of your quickest and best markers. (Ideally, tall and fast)
The front 3 wall must move as a “unit” and stop up field passes at the cost of the swings.
Communication.

Hybrid

A good strategy that often confuses teams is to mix up the defence by playing zone on a few of the players, and man on the rest. Often, the handlers will not recognize the zone or will think it is 1-on-1 defence, which can often lead to miscues and turnovers. Still, this type of zone can be easy to break once the offence knows what’s going on, so it’s best to use this form of zone in select occasions when you want to break up the flow of the game. For example, if your team had been playing 3-3-1 for several points, it could be very confusing to the offence if the middle 3 and 1 played man on defence on the back cutters.

KeyPoints:

Don’t overuse these types of zones.
Communication.
This is that flicky throw that makes everybody looks so cool. It follows a similar motion to a tennis forehand. It is called a forehand because the palm (the front or fore) of your hand leads the way.
Let’s break the throw down to its elements. Once these are understood, we will put them together to from the complete throw.

The Grip

Stick out the thumb of your right hand like you’re hitchhiking. Keep the thumb there and also make a peace sign. These are the three fingers you need to throw a forehand.
Hold your hand palm up. Grab a disc with your left hand and hold it flat with the logo facing up. Put the peace sign underneath the disc and fold your thumb onto the top. You should be able to hold the disc up with these three fingers.
Fold you other two fingers (your ring and pinkie) into your hand as if you are making a loose fist. These two fingertips should touch your palm. They just stay out of the way.
Fold your middle finger towards your palm. Push it against the inside of the rim. The tip and last few centimetres of your middle finger should be tight against the rim.
Your index finger is still straight and pointed towards the centre of the disc. It should support some of the disc’s weight.
Squeeze the disc. Press your thumb down and push your middle finger tight against the rim.
This grip will feel strange for a little while. But you will get used to it and soon the disc will feel snug in your hand.
Like the backhand, there is no golden rule about which grip to use for specific throws.

The Stance

Stand facing your receiver, squatting a bit, with your feet hip-width apart. Jump as high as you can and hold your landing position. Take a half-step forward with your right foot. That should be about right.
Hold the disc out to your right side. Keep your elbow close to your side. Hold your lower arm and the disc horizontal.

Isolating the Wrist

First, try throwing the disc using only your wrist. For now, try to hold your arm still. The disc won’t go far but it will get a nice spin, and that‘s the important thing. It is the spin that keeps the disc stable in the air. (i.e. no wobbling)
Bend your wrist backwards so that the back of your hand is as close as possible to your arm. Make sure the disc remains horizontal. This is called “cocking your wrist”; it is the position your hand should be in at the start of the forehand.
Bend your wrist forwards so that the palm of your hand is as close as possible to your arm. Make sure the disc remains horizontal. This is the position that your hand will be in when the disc is released.
This movement of the wrist from cocked to released is called “snapping your wrist”. It is what makes the disc spin.
While holding your arm still, move the disc forth and back between the cocked and released positions. Do this slowly and watch to be sure that the disc stays flat. Bend your wrist all the way forwards and all the way back. Snap your wrist with a little more speed and see if you can still keep the disc horizontal.

Exercise Two: Throwing the Disc

Get your receiver to stand about five meters away from you. Tighten your grip and cock your wrist. Keep your eyes on the receiver’s chest. Snap your wrist. As you bend your wrist forward, open your hand and let the disc fly to the receiver. You should feel the disc fling off your middle finger.
Do this until it feels easy. Make sure you are holding your arm still and using only your wrist. Get your receiver to back up a little and see how far you can throw without using your arm.

Why did the disc just flutter to the ground? For the disc to fly, it needs lots of spin. If the disc flutters to the ground or flies all wobbly, try to snap your wrist more quickly. This will provide lots of spin.

Why did the disc fly straight off to my left? If this happens, you were holding the disc too long. Try to open your hand a little sooner.

Why did the disc curve to the left? If the disc goes left, the outside edge of the disc came up as you snapped your wrist. Try to keep it horizontal. If the problem won’t go away, try overcompensating by letting the outside edge of the disc hang down as you snap your wrist. Start with your wrist cocked and rolling your wrist back so the outside edge of the disc dips towards the ground.

Why did the disc curve to the right? If the disc goes right, the outside edge of the disc dipped down as you snapped your wrist. Try to keep it horizontal. If the problem won’t go away, try overcompensating by letting the outside edge of the disc tilt upwards as you snap your wrist. Start with your wrist cocked and rolling your wrist forward so the outside edge of the disc tilts upwards.

Snapping your wrist provides the spin that keeps the disc stable in the air; using your arm will add the power for longer throws.
Stand the same way as before, with your knees bent and facing your receiver. Hold the disc out to your side with your elbow bent and about six inches from your body. Move your arm back so that the disc is slightly behind you and you can feel a slight stretch in your shoulder. Bend your wrist backwards into the cocked position. Keep your forearm and the disc horizontal. This is the “set” position for throwing a forehand. You are ready to throw.
To throw, bring your elbow forwards first and your hand will follow close behind. Bring the disc straight forwards, keeping it flat. As your hand comes forwards, snap your wrist and release the disc.
Practice the motion without releasing the disc. Watch to make sure that you start the motion with your elbow. This will ensure that your entire arm is engaged and creates a whipping motion.
Make sure the disc is coming forward in a straight path. Try to avoid moving the disc in an arc towards your left.
Practice this motion with increasing speed until you have all of the elements working together.

Exercise Two: Throwing the Disc

Look at your receiver and do the exact same thing as before, but this time release the disc. Start with your receiver about ten meters away and slowly increase the distance.

Troubleshooting:

Why did the disc go to the left? If the disc flew flat but went left, try releasing it a little sooner.

Why did it flutter to the ground? If your throw was wobbly, make sure to grip the disc tightly and remember to snap your wrist. Both of these elements are necessary to create spin. The disc won’t fly straight unless you’ve given it lots of spin.

Why did the disc curve to the left? If the disc goes left, the outside edge of the disc came up as you brought your hand forwards. Practice making the throwing movement and focus on keeping the disc flat.

If the problem won’t go away, overcompensate and let the outside edge of the disc hang down. Start with your wrist cocked and rolled back so the outside edge of the disc dips towards the ground.

Why did the disc curve to the right? If the disc goes right, the outside edge of the disc went down as you brought your hand forwards. Practice making the throwing movement and focus on keeping the disc flat.

If the problem won’t go away, overcompensate and tilt up the outside edge of the disc. Start with your wrist cocked and rolled forwards so the outside edge of the disc is raised.

Why did it go up? If your hand goes up after you have released the disc, the disc will fly upwards. Try again and focus on keeping your hand at waist level throughout the throw, including the follow through.

Why did it go into the ground? If your hand goes down after you have released the disc, the disc will fly into the ground instead of staying at waist level. Try again and focus on keeping your hand at waist level throughout the throw, including the follow-through. Keeping your eyes on the receiver’s chest will also help to keep your throws out of the dirt.

Why did it miss the receiver? The disc will go in the direction that your arm points when you release the disc. Without releasing the disc, practice throwing and see where your arm points. Look where you want the disc to go and make sure your chest is facing there too. Now your arm will point in the direction of your receiver when you release the disc.

The Pivot Foot

One rule of ultimate is that you have to maintain a “pivot foot” while you are holding the disc. The pivot foot is the name given to the foot that must remain in contact with the same piece of ground the entire time you are holding the disc.

Imagine that one of your feet is caught in a leg-hold trap. You can swing around (or “pivot”) as much as you like but that foot must stay in one spot. It seems strange at first, but right-handed people use their left foot as their pivot foot.

Why do righties pivot on their left foot? During a game, the person who is marking you will be trying to block your throws. You will have to learn how to throw around them. Because one foot must always remain stationary, the way to get some distance from your mark is to step sideways and forwards away from them. When righties pivot on their left foot they can reach much further than if they were pivoting on their right foot.

This movement also provides extra power to throws. When you add this step to the arm and wrist movements, you will be ready to throw in a game.

The Stance

Stand facing your receiver with your knees bent and your arm back with the disc cocked. Now you are in the set position. In a game, this is how you should be standing to be prepared to throw a forehand.

When you want to throw, start by stepping your right foot diagonally forward. Step as far as you can while remaining comfortably balanced with your pivot foot stationary. As you step, whip your elbow and hand forwards and snap your wrist. Release the disc as your foot touches the ground.

Start in the set position and go through the throwing motion. See how far you can step without straining or feeling off-balance.

Once you have planted your foot, bend your knee out over your ankle. Practice this lunging motion while looking at your receiver.

Now practice bringing your arm forward as you lunge. At the point where you would release the disc, your elbow should be out in front of you, over your bent knee.

Practice this until you can do it while thinking about your last embarrassing night on the town.

Go through the throwing motion and try to snap your wrist at the same time as your knee bends forwards. Pay attention to how it feels when you snap your wrist too early or too late. Too early, and you are unstable with one foot in the air; your accuracy will be affected. Too late, and you will have lost the momentum provided by stepping. You will be throwing with just your arm and your power will be reduced.

Practice until your knee, elbow, and wrist come forward in a single motion.

Go slowly through the motion and freeze at the point where you would release the disc. Look at where your arm is pointing. This is where the disc will go.

Rotate on your pivot foot and step in different directions. The direction in which you step will determine the direction of your throws. After you step, look at where your right foot is pointing. This is also where your arm will point and where the disc will go.

Visualize a receiver running to different spots. To throw to each one of these spots, your arm will have to finish in that direction. Step so your right foot is pointed where you want the disc to go.

Get your receiver to move to different spots and see if you can hit them. Start with short throws and a stationary receiver. Progress to longer throws and a moving receiver.

Once you’ve got your confidence back, try adding the step. Start slowly and watch what is happening to the disc while it is in your hand. Make sure it stays flat. Make sure your grip is tight and that you are snapping your wrist. Look at where you want the disc to go.

Why can’t I hit a running receiver? The key to hitting a running receiver is anticipation. Watch them to get a sense of their speed and direction. Look at a point in front of them and throw there. Throw to where they will be, not to where they are. This is called “leading your receiver”.

Start with short throws to a slow-moving receiver. Throw the disc in front of them. It is easy for a receiver to speed up to catch an overthrown disc. It is difficult for them to catch a disc that is behind them. Gradually increase the length of your throws and the speed of the receiver.

Go through the throwing motion and try to snap your wrist at the same time as you finish your step. Pay attention to how it feels when you snap your wrist too early or too late. Too early, and you are unstable with one foot in the air; your accuracy will be affected. Too late, and you will have lost the momentum provided by stepping. You will be throwing with just your arm and your power will be reduced.

Practice until your leg, arm, and wrist come forward in a single motion.

Go slowly through the motion and freeze at the point where you would release the disc. Look at where your arm is pointing. This is where the disc will go.

Rotate on your pivot foot and step in different directions. The direction in which you step will determine the direction of your throws. After you step, look at where your right shoulder is pointing. This is also where your arm will point and where the disc will go.

Visualize a receiver running to different spots. To throw to each one of these spots, your arm will have to finish in that direction. Step so your right foot is pointed where you want the disc to go.

Get your receiver to move to different spots and see if you can hit them. Start with short throws and a stationary receiver. Progress to longer throws and a moving receiver.

If you want to throw further, use more of your body. Start in the set position with the disc cocked by your left hip. Keep both feet planted and twist your upper-body to the left. Bring your left shoulder back and around. Reach your right arm around like you are using the disc to scratch the left side of your back. Get your right shoulder into the act and move it around to the left. You should now feel like a coiled spring.

The problem is all of this twisting can affect your accuracy. To maintain accuracy, always keep your eyes on where you want to throw. Move your head and eyeballs to the right while your upper-body twists to the left. Focus on your target.

Stepping out with the right foot is the same as in the regular throws. However, the timing of the step and the movement of the upper-body is different. You want to have a stable base to unwind around, so hold the twist as you finish the step and plant your foot. Once this base is ready, unwind and release the disc.

Exercise 1 Plant your feet in the set position and practice winding and unwinding. Notice what your muscles are doing and try to use as many of them as possible.

Exercise 2 Practice stepping and unwinding. Focus on planting your right foot and then unwinding. Inhale as you wind-up and exhale as you release.

Exercise 3 Go through the entire motion and release the disc. Begin at a moderate speed. See how far you can throw without losing accuracy. Knowing your limits is useful so you are not tempted to do the impossible during a game.

Why won’t the disc go where I want it to? If you twist too far or unwind too quickly, your throws will be inaccurate. Only twist as far as it is comfortable and unwind at a controlled speed. Keep your eyes on your target. At the point of release, your arm should be pointed at the receiver.

Why doesn’t it go further? The key to distance throws is using as much of your body as possible. Make sure that you are twisting your body back as much as possible before you begin your forward-throwing motion. Try to make this forward motion smooth, your body unwinding and your arm pulling forward in one fluid motion.

Why are my throws all messed-up again? You might forget the basics because you have too much to think about. If your throws are curving, fluttering, too high, or too low- go back to just using your arm and wrist. Once those throws are easy, try adding the step. Start slowly and watch what is happening to the disc while it is in your hand. Make sure it stays flat. Make sure your grip is tight and that you are snapping your wrist. Look at where you want the disc to go.

The Hammer

The hammer might have gotten its name from the thunder mallets thrown by the Norse god Thor. It is a high, loopy, upside-down throw.

The hammer is controversial because it often leads to turnovers. However, if you learn how to do it well, it will be one of your greatest assets.

Let’s break the throw down to its elements. Once these are understood, we will put them together to from the complete throw.

The Grip

The grip is the same as the one used for the forehand. Stick out the thumb of your right hand like you’re hitchhiking. Keep the thumb there and also make a peace sign. These are the three fingers you need to throw a forehand.

Hold your hand palm up. Grab a disc with your left hand and hold it flat with the logo facing up. Put the peace sign underneath the disc and fold your thumb onto the top. You should be able to hold the disc up with these three fingers.

Fold you other two fingers (your ring and pinkie) into your hand as if you are making a loose fist. These two fingertips should touch your palm. They just stay out of the way.

Fold your middle finger towards your palm. Push it against the inside of the rim. The tip and last few centimetres of your middle finger should be tight against the rim.

Your index finger is still straight and pointed towards the centre of the disc. It should support some of the disc’s weight.

Squeeze the disc. Press your thumb down and push your middle finger tight against the rim.

This grip will feel strange for a little while. But you will get used to it and soon the disc will feel snug in your hand.

Stance

Stand facing your receiver, squatting a bit, with your feet hip-width apart. Jump as high as you can and hold your landing position. Take a half-step forward with your right foot. That should be about right.

This is where things start to get a little funky. Hold the disc so that it is vertical- straight up and down. Hold it like you are planning on karate chopping the air.

Now raise it up above your shoulder until your thumb is at ear-level. Your elbow should be pointed out to the side. The disc should be directly above your shoulder. Tip it towards your head a little, so that the logo is just barely facing down. Your arm should be bent like you are casually waiting to ask a question.

Isolating the Wrist

First, try throwing the disc using only your wrist. For now, try to hold your arm still. The disc won’t go far but it will get a nice spin, and that‘s the important thing. It is the spin that keeps the disc stable in the air. (i.e. no wobbling)

Stand in the stance described above. Bend your wrist backwards so that the disc is almost touching your shoulder. This is the “cocked” position. Now bend your wrist forward so that the top of your hand is horizontal. This is the “released” position.

This movement of the wrist from cocked to released is called “snapping your wrist”. It is what makes the disc spin.

Exercise One: Snapping Your Wrist

While holding your arm still, use your wrist to move the disc forth and back between the cocked and released positions. Do this slowly and watch to be sure that the disc does not twist as it moves forwards. Try to keep it leaned over at the same slight angle the entire time. Imagine you are trying to slice the air.

Bend your wrist all the way forwards and all the way back. Snap your wrist with a little more speed. See if you can still prevent the disc from twisting. Hold it with a tight grip.

Exercise Two: Throwing the Disc

Get your receiver to stand about five meters away from you. Tighten your grip and cock your wrist. Keep your eyes on the receiver’s chest. Snap your wrist. As you bend your wrist forward, open your hand and let the disc fly to the receiver. You should feel the disc fling off your middle finger.

As the disc flies, its angle in the air should become flatter. When it leaves your hand it should be almost vertical. It will tip over until it is almost horizontal when it gets to your receiver.

Do this until it feels easy. Make sure you are holding your arm still and using only your wrist. Get your receiver to back up a little and see how far you can throw without using your arm.

Troubleshooting:

I’m snapping my wrist but the disc still just flutters to the ground. Why? If the disc twists as you snap your wrist, it won’t be aerodynamic when it leaves your hand. Practice snapping your wrist while trying to make the disc slice straight through the air like a knife through butter. Try to bring your pinky finger directly down and forwards instead of twisting to the side.

Why did the disc fly straight into the ground? If this happens, you were holding the disc too long. Try to open your hand a little sooner.

Why did the disc fly straight up into the air? If this happens, you let the disc go too soon. Try to open your hand a little later.

Why did the disc fly vertically in the air? Why didn’t it flatten out? If the disc flies through the air like a buzzsaw, the disk wasn’t tilted enough as you snapped your wrist. Try to tilt it towards your head a little more and keep it at this angle as your snap your wrist.

Using the Arm and Wrist

Snapping your wrist provides the spin that keeps the disc stable in the air; using your arm will add the power for longer throws.

Stand the same way as before, with your knees bent and facing your receiver. Hold the disc up by your head with your elbow pointed out to the side. Bend your wrist backwards into the cocked position. Pull your elbow back so that you feel a little stretch in the front of your shoulder. This is the “set” position for throwing a hammer. You are ready to throw.

To throw, first bring your elbow up a little and forward. As you do this, extend your arm. Your hand will come forward in an arc as you snap your wrist. As your arm reaches full extension, release the disc.

Exercise One: Moving your Elbow and Hand

Practice the motion without a disc. Watch to make sure that you start the motion with your elbow. This will ensure that your entire arm is engaged and will create a whipping motion.

Watch your hand move forward. It should start above your shoulder and rise up with your elbow. Then it extends forwards and strikes like an attacking snake.

The release point is slightly above your head-level and straight in front of your right shoulder. At release, your arm is extended like you are pointing at the horizon.

Practice this motion with increasing speed until you have all of the elements working together. Then try it while holding a disc.

Exercise Two: Throwing the Disc

Look at your receiver and do the exact same thing as before, but this time release the disc. Start with your receiver about ten meters away and slowly increase the distance.

Troubleshooting

Why are my throws all messed up again? You might forget the basics because you have too much to think about. If your throws are fluttering, too high, too low, or the disc is flying vertically- go back to just using your wrist.

Once you’ve got your confidence back, gradually add the arm motion. Start slowly and watch what is happening to the disc while it is in your hand. Make sure it stays tilted at the same angle. Make sure your grip is tight and that you are snapping your wrist. Look at where you want the disc to go.

Why does the disc fly flat and not curve? If the disc is almost horizontal when you release it, it won’t fly very far and will be difficult to aim. Hold the disc at a more vertical angle as you snap your wrist.

Why did it miss the receiver? The disc will go in the direction that your arm points when you release the disc. Without releasing the disc, practice throwing and see where your arm points.

Look where you want the disc to go and make sure your chest is facing there too. Make sure that your arm is extending straight in front of you and not to either side. Now your arm will point in the direction of your receiver when you release the disc.

The Pivot Foot

This movement also provides extra power to throws. When you add this step to the arm and wrist movements, you will be ready to throw in a game.

The Stance

Stand facing your receiver with your knees bent and your arm up and back with the disc cocked. Now you are in the set position. In a game, this is how you should be standing to be prepared to throw a hammer.

The Movement

When you want to throw, start by stepping your right foot straight forward. Take a medium-sized step that lets you stand tall but still provides some momentum. Keep your pivot foot stationary. As you step, whip your elbow and hand up and forwards and snap your wrist. Release the disc as your foot touches the ground.

Exercise One: Stepping

Start in the set position and go through the throwing motion while stepping. Find a distance that you feel comfortable with.

Exercise Two: Timing

Practice until your foot, elbow, and wrist come forward in a single motion.

Exercise Three: Aiming

Go slowly through the motion and freeze at the point where you would release the disc. Look at where your arm is pointing. This is where the disc will go.

Visualize a receiver running to different spots. To throw to each one of these spots, your arm will have to finish in that direction. Step so your right foot is pointed where you want the disc to go.

Get your receiver to move to different spots and see if you can hit them. Start with short throws and a stationary receiver. Progress to longer throws and a moving receiver.

Troubleshooting

Once you’ve got your confidence back, try adding the step. Start slowly and watch what is happening to the disc while it is in your hand. Make sure it tilted at the same angle. Make sure your grip is tight and that you are snapping your wrist. Look at where you want the disc to go.

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