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Discover a series of simple, effective exercises to perfect your throws (backhand, forehand, hammer) and dominate the field at your next ultimate match.
Throwing, the fundamental element of ultimate frisbee
Ultimate Frisbee is distinguished from other sports by its fluid, fast-paced game dynamics, where the throw is at the heart of every action. Mastering different types of throw (backhand, forehand, hammer) not only gives you better control of the disc, but also enables you to anticipate and create openings for your team-mates.
Essential exercises for the backhand
Grip and fluidity exercises
Hold the disc with a firm, natural grip. Make a series of short-distance throws, concentrating on the fluidity of the gesture. Keep your elbow close to your body and finish carefully.
Long-distance sessions
Work progressively up the distance (10 m, 20 m, then 30 m). This helps build strength and adjust your throwing angle.
Aim for accuracy
Set up targets (studs or cones) at different positions and try to hit them. This exercise makes your backhand more precise in real-life situations.
Developing a powerful, precise forehand
Series of short passes
Work on short passes first to understand the role of the wrist and weight transfer.
Forehand in motion
Add a lateral movement or a short sprint before the throw. This prepares you for dynamic match passing and improves coordination.
Cross throws
Practice sending the discus diagonally across the field. This angle is often decisive in breaking down the opponent's defense.
Mastering the hammer (overhead throw)
Gesture control
Start with short, low throws. Work on the bell-shaped trajectory and spin control.
Hammer from a distance
Increase height and reach. Aim at specific areas, such as an imaginary landing circle, to improve accuracy.
Hammer under pressure
Simulate a match situation with a partner in light defense. This teaches you to adjust trajectory quickly.
Don't neglect your physical preparation
For consistent, powerful shots, make these exercises part of your routine:
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Strengthening shoulders and forearms: elastic bands, external rotations, dynamic sheathing.
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Wrist mobility: daily rotations to prevent injury.
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Core work: planks, oblique crunches, balance exercises.
Film yourself to progress faster
There's nothing like video to spot technical faults. Record yourself regularly, analyze your movements and compare your progress over the weeks.
Conclusion
Accurate throwing makes all the difference on the field. With these regular exercises, you'll gain in confidence and efficiency.
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