Week 9 – Weight distribution when throwing

Activity: Throwing with a fake
Focus:

• Weight should be majority on front foot after throwing
• You should be able to maintain your stance after releasing the disc without falling over
• Your pivot foot remains rooted to the ground during the throwing motion
• Pivoting should add momentum into your throwing motion
• Maintaining a strong core when throwing
• Keeping your “chest over the disc”

Description:
This weeks throwing is super simple giving you the opportunity to customise to your own targets and areas of weakness.

Fake – Pivot – Throw – Hold

Starting in the oposite side with the disc in full grip (i.e. Backhand) pump a fake and pivot into your throw (i.e. a flick), hold your pivot for 1/2 seconds after releasing the disc.

This is more game realistic than just throwing from a neutral position and will help build consistency. Make sure you maintain your own high standards of what a good rep looks like, if you intended the disc to come out with IO and it comes out flat then that is a bad rep regardless of completion.

Why hold? by holding your pivot you will be able to recognise if your weight is on your front or back leg, if you’re leaning backwards as you throw or if you are not balanced. All of which can lead to inconsistency when throwing. As an added bonus it is a good way to improve core stability and balance.

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