Week 1 – Compass Throwing

Activity: Compass Throwing

Week 1 – The focus of this week is to get used to throwing from outside of your comfort zone from uncomfortabel positions.

Aim:

• Increasing pivot stability
• Increasign pivot range
• Increasing core engagement

Activity: Compass Throwing

Focus: You should only be pivoting to positions which you can remain in after a throw and get up again comfortably from.

Description:

Starting out from a comfortable distance pivot work through each compass position in turn throwing twice from each position before moving to the next position.
Start by throwing Flick and rotating clockwise.
Reset and complete again throwing Backhand and rotating anticlockwise.
Each player should have completed 20 throws.

Go through another cycle this time with a slightly deeper pivot, It is important to build this up slowly and be comfortable in your position so not to pull hamstrings.

Flick Side: N, NE, E, SE, S Backhand Side: N, NW, W, SW, S (For Right Handed Player)

Catching Drills

Two Hand Catches

No matter where the throw goes, make sure you get two hands to it for the catch. Try to get your body behind it whenever possible. Practice catching with both hands on top. Throwers, make the receiver work for these.

One Hand Catches

Catch with your right hand for 10 throws in a row, regardless of where the thrower sends the disc. Then do your left hand. As a thrower, start easy, then make it more difficult for them.

The aim is not to encourage lazy one-handed catching, but to ensure we have practiced, so that when we are at full stretch, catching with one hand is not uncomfortable.

Late Eye Pickups

Throw to a partner that is standing either eyes-closed or facing away from you. About a third of the way through the flight of the disc, say ‘Now’ so that your partner can find the disc quickly and catch it. Give progressively less time to find the disc each throw. Vary throw shapes.

Ups

Receiver runs away from the thrower, looking back over their shoulder. Thrower puts a high disc up out to the side they are looking over. Receiver attacks the disc and goes up for a high, one-handed catch. Repeat on other side, with other hand. Vary the shape and width of the throw.

Practice Catching High Discs