Main Body
3. Fundamentals, Skills & Technique
In order to have fun and be successful playing Ultimate, you need to develop the fundamentals, skills and techniques. Ideally, fundamentals will help you eventually perform the motor movements with some level of automaticity, while adopting you playing strategy to the rules.
Read through each of the topics below to better understand helpful fundamentals for your next match.
Throwing
Backhand Throwing
In ultimate Frisbee, the backhand is one of the most common throws utilized. Listed below are steps to consider when attempting to execute this particular skill.
- Wrap your fingers around the rim of the disk while keeping your thumb on top (slightly bent).
- Keeping feet shoulder width apart, step back with non-throwing foot. (Ex: if you are throwing the disk with your right hand, step back with your left foot).
- As you begin to put weight on your back foot, rotate your chest away from your target and aim your throwing shoulder in line with your target.
- Shift your weight with a step forward and rotate chest towards target while releasing the disk with a flick of the wrist.
Watch the video by RISE UP Ultimate explaining the basics of the backhand throw: https://youtu.be/oN1bzPCKkGE
Forehand Throwing
- Also known as a flick, the forehand is another commonly used throw in ultimate Frisbee. This throw is done seemingly effortlessly and swiftly.
- Place the disk in the webbing of your hand between your thumb and pointer finger.
- Secure the disk by placing your thumb on top of the disk and both your pointer and middle fingers under the rim of the disk.
- Squeezing tightly, step back with your throwing (or pivot) foot.
- Bring back your forearm and the disk slightly parallel to your hip.
- Shift your weight to your non-throwing foot by taking a step forward and rotating hips, shoulders and wrist at your target.
- Release the disk by snapping your wrist and keeping the palm of your hand facing up.
Watch the video by RISE UP Ultimate explaining the basics of a forehand throw: https://youtu.be/nHsSHJBEcRw
Catching
In addition to throwing, catching is another skill that is necessary when playing ultimate Frisbee. The three most common types of catches include the one-handed rim catch, two-handed rim catch and pancake catch. These three catches are broken down further below.
One-Handed Rim Catch
Using a single hand to catch the disk by its outer rim. This catch is commonly utilized when trying to catch a disk that is thrown very high, very low or even behind the catcher.
Two-Handed Rim Catch
During this catch, the receiver is able to maintain possession of the disk by using two hands to secure it. This catch is more often seen when the disk is thrown either at face height above the chin or at thigh level below the waist. When the disk is caught with two hands above the chin, thumbs should be facing downwards as opposed to upward facing thumbs when catching the disk below the waist.
Pancake
This is arguably considered to be the most secure way to catch the disk. This catch is best used for throws that are between the chin and waist area. The receiver catches the disk by placing two hands on the top and bottom flat surfaces of the disk.
Watch the video by RISE UP Ultimate explaining the different types of catches: https://www.youtube.com/watch?v=bB-zFGj3XGM&feature=youtu.be
Cutting Technique
Cutting is an essential skill to have when playing Ultimate as you want to create space and distance between you and your defender. The more separation you have, the easier it is to receive the disk and advanced up the field. To perform a cut it is usually a quick and sharp changed in direction. Below are some top tips for cutting:
- Be sure to “sell” your cut. You want the defender to believe you are going that direction, only to cut back and receive the disk.
- Always make sure your cuts are quick and sharp. It needs to be a movement so powerful and sudden, the defender does not have time to react.
- Cut with the outside of your foot. This will make your cut more effective and efficient.
Watch the video by RISE UP Ultimate explaining the different types of cuts: https://www.youtube.com/watch?v=CqpPfVZ1HeI&feature=youtu.be