Week 3 – Fast Release

Activity: Snap release throwing
Focus: Releasing the disc as soon as possible following landing your pivot.
Description:
This activity can be completed as normal with a partner or in a small group building into throwing around a force as you are happy that you have pushed to the extremes of what is possible.
In this activity you should be looking to throw the disc as soon as possible after making your pivot; initilaly pivoting a to a regular and comfortable position looking to use the momentum of your pivot to aim your throw and not rely on a long wind up once pivoted.

Example – you are holding the disc in a neutral position, step into a backhand pivot and are expecting to release the disc as your non-pivot foot lands and your weight shifts onto your front foot.
Avoid pivoting and then pulling the disc back and beginning your windup; as you begin to pivot your wrist and arm should be pulled back to initiate the throwing motion.

It is possible to complete this activity with no pivot and just twisting at the hips but you should be focussing on releasing the disc on or soon after the step of your pivot.

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