Overhead and longer throws
Ready when: Forehand and rim catches (b2) done.
What you are learning
The overhead throw (the hammer), thrown from above the shoulder so the disc flies upside down over a defender; longer backhands; and curving throws made by tilting the edge of the disc as it is let go.
Words on this card Disc, Backhand, Forehand, Hammer
- 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.
- Hammer
- A throw made over the top of the head so the disc flies upside down.
Set up
A disc; cones at growing distances.
Weather: calm wind
Show it first for the one teaching
- Take the forehand grip and lift the disc above and behind the shoulder, tilted on its side.
- Throw it over the top of the head; the disc turns and flies upside down.
- For a curve, throw a backhand with the far edge of the disc tilted down a little.
Your part while they practise
Be the receiver; catch the throw.
Step by step
- The overhead throw: the forehand grip, the disc above and behind the shoulder, thrown over the top.
- 15 overhead throws.
- Longer backhands, moving out one cone at a time.
- Curve throws, the edge tilted at release.
How much: 15 overhead throws and 10 long backhands 10 min a session 2 days a week
Say one thing Pick one line from "What you will see" for today and say only that.
The game: Over the top
A defender stands in the middle; the pair scores for each pass the defender cannot touch.
Who plays: a throwing pair against a defender in the middle; rotate.
How to play, turn by turn
- Turns
- The pair stands 12 strides apart; the defender stands in the middle and may jump but not move their feet
- The pair throws overhead or curving passes past the defender
- 10 throws, then the defender swaps with the thrower
- Fair play
- A grown-up defender must keep both feet on the ground.
- Points
- The pair scores 1 point for each catch; the defender scores 2 points for each disc touched.
- Fouls
- A point to the defender
- A pass dropped by the catcher
- A pass thrown below the defender's waist
- The catcher stepping more than one stride to catch
- Winning
- The most points after everyone has been the defender.
- 4 points for 1 star
- 6 points for 2 stars
- 8 points for 3 stars
Easier or harder
Closer.
A moving defender.
What you will see, and what to say
- the disc dives
Release higher
Let go above the head. - the arm drops
Throw over the top
The elbow stays high.
Self-check
4 of 10 overhead throws land within an arm's reach of the target.
Stop and get a coach when
Shoulder pain.
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 the hammer, distance, curves.
awiseathlete.com/sports/flying-disc/flying-disc-i1