Fundamental Skills
In order to play Ultimate Frisbee
properly, one must know the correct way
of gripping the disc.
1. Type of Throws
A. Forehand Throw
The Forehand Throw is the most efficient throw in Ultimate Frisbee because it uses the least amount of time and effort to execute. Good
for short, medium, and long range, it is a difficult throw to master.
Forehand Throw
The thumb, index finger and middle finger
should be used while keeping other fingers out of
the way.
First the thumb must stick out, thumbs up
style while the index finger is gripping the inside
edge of the disc.
The wrist must be cocked back in preparation
to throw the disc.
In forehand throw, you’ll have to flick your wrist forward while keeping
the disc parallel to the ground as it moves toward the opponent.
Also called the Flick, the Two-finger, of the Side-arm.
Steps: 1. Turn the knob
2. Gun sign.
3. Grasp the disc.
4. Stance.
The player must also get in the proper stance where he
must step out with the feet slightly apart, pointing towards the
receiver. The knees should be slightly bent to help maintain
balance and gather power.
B. Backhand Throw
One of the easiest and most common throws in Ultimate Frisbee is the Backhand Throw. Inspired by the backhand in tennis, this movement is led by the same side of the body. Backhand throws can be used for short, medium, and long-range passing.
1. Get a Grip
Depending on which suits you better, either pinch grip the disc with the thumb
of your dominant hand on top and the rest of your fingers on the bottom or put your
index finger along the rim of the frisbee with three fingers on the bottom.
2. Stand Upright
Stand with your feet at shoulder width apart and keep your knees slightly bent.
3. Face the Target
Turn your body where your dominant hand is located towards your target by
making sure your shoulder and elbow face that direction.
4. Curl Up
Curl your dominant hand and wrist till the disc lightly touches your forearm and
bend your elbow until it touches your belly button. Keep your non-dominant arm
back by your side.
5. Step Up
Take a step forward while turning your dominant foot towards the intended
target.
6. Release
Start straightening your elbow. Next, snap your wrist. Point your index finger at
the target and throw.
1. Types of Catch
There are two basic catching techniques that every Ultimate Frisbee player must master - the
two-handed and one-handed catch. The former is the more versatile of the two techniques
because there are more variations. Once mastered, you can proceed to tweak these basic
techniques into more advanced ones that give you more leverage and flexibility on the field.
1. Pancake Catch
The most basic of the two-handed technique is the Pancake Catch.
This is good for straightforward throws because all you have to do is to
catch the disc safely with your palms facing each other like a pancake.
When attempting this, keep your hands in front of and close to your body
with both hands at right angles to gather the disc.
2. Crab Catch
The Crab Catch is normally only used when the disc is well above the head of the player or low
around the ankles. Use both hands to grab on the leading edge of the disc, with one hand on either side.
However, by catching the disk by the rim, you might allow it to have a tendency to spin out of control
and out of your hands.
3. One-handed Catch
These are useful for throws around the ankles, well above the head,
or far to either side that require you to stretch more. An example would
be when the disc is skied way above receivers and defenders’ heads in
the air.
Important rules of catching:
- Always keep your eye on the disc and the
people around you.
- The two-handed catch is always more
preferable and easier than a one-handed catch.