Backhand and pancake catch
Ready when: nothing, this is the first card.
What you are learning
The backhand, the first throw in ultimate: the disc is pulled across the body and let go flat with a snap of the wrist, so it spins and flies straight. And the pancake catch, clapping the disc between two flat hands, the safest way to catch.
Words on this card Disc, Backhand, Forehand, Pancake catch
- Disc
- The flying plastic disc. The edge is the rim.
- Backhand
- A throw made across the body from the opposite side, like dealing a playing card.
- Forehand
- A throw made from the throwing-hand side with the palm up and a flick of the wrist.
- Pancake catch
- Catching the disc by clapping it between one flat hand above and one below.
Show it first for the one teaching
- Grip: thumb on top of the disc, fingers curled under the rim.
- Stand side on, step across with the throwing-side leg, and reach the disc back across your body.
- Pull it forward flat and snap the wrist as you let go.
- Catch: one flat hand above the disc and one below; clap them together on it.
Your part while they practise
Catch and throw back; praise the step, not the distance.
Step by step
- Backhand grip: thumb on top, fingers under the rim.
- Step across with the throwing-side leg and reach back.
- Pull the disc across the body flat and snap the wrist as you let go.
- Catch with a pancake.
- After four clean passes, each takes a step back.
How much: 20 throws 8 min a session 4 days a week
Say one thing Pick one line from "What you will see" for today and say only that.
The game: Target golf
Hoops or trees as targets in order; play from where the disc lands; count your own throws.
Who plays: 1 or more players, each counting their own throws.
How to play, turn by turn
- Turns
- Choose 5 targets in order round the yard or park: a tree, a bench, a hoop on the ground
- Throw backhand toward the first target from the start line
- Pick the disc up and throw again from where it landed, until it hits the target
- Count every throw. Play all 5 targets
- Fair play
- A younger child starts each target 3 strides closer.
- Points
- 1 point for each throw; the lowest total is best.
- Fouls
- Add 1 throw
- Stepping past the spot where the disc landed
- A forehand or an underhand throw instead of a backhand
- Throwing when someone is in the way
- Winning
- The fewest throws for all 5 targets.
- 25 points or fewer for 1 star
- 18 points or fewer for 2 stars
- 12 points or fewer for 3 stars
Easier or harder
Closer.
Further apart.
What you will see, and what to say
- the disc turns over
Keep it flat at release
Level hand, level disc. - the disc wobbles
Snap the wrist
The snap makes the spin.
Self-check
7 of 10 backhands caught by the partner.
Stop and get a coach when
Pain in the wrist or elbow.
Fitness for this
Warm up first: how to warm up, at workonfitness.com. For strength and stretching, its exercise library shows each exercise step by step, with an easier version.
This card trains backhand, pancake catch.
awiseathlete.com/sports/flying-disc/flying-disc-b1