Week 4 – Single Leg Throwing

Activity: Single Leg Throwing
Focus:

• Twisting at the core to generate power for a throw
• Removing instability when throwing
• Maintain Balance, before during and after the throw.

Description:

Standing on your pivot leg only throwing normal distance throws with a partner.
You are aiming for a smooth release on the disc and a consistent flight.
This can be used as part of any other focus throwing as a way of removing other variables on your throwing,

Link: https://www.youtube.com/watch?v=1f_3waJFNGo&ab_channel=RowanMcDonnell

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