Week 13 – Continue the give-go

Focus:

Week 12: Continue the give-go

Phase 2:

We are in throwing phase 2 – for those of you who engaged fully with throwing phase 1 hopefully you learnt some things about how you throw and maybe highlighted things you do well or things you are weaker at.
The point of phase 2 is to be pushing yourself to improve but within your normal throwing form and mechanics, any practice we are doing should directly translate to your throwing confidence and in game performance.

As a rough rule of thumb, you should be looking to have:

30% high quality completions – The throw look exactly how you intended
40% low quality completions – The throw was catchable but the flight was not as intended.
30% Incompletion / very poor – The throw was not recieved in the intended space

If you are hitting a higher % of these then you are not pushing yourself enough.
If your % is lower than you may be throwing too far away from your throwing range

Throwing

Activity: Acceleration out of the throw
Focus:

Speed up release of throwing
Increase consistency
Develop muscle memory for in-game scenarios

Description:

Catch the disc when moving at atleat 60% | 70%
When you catch the disc you are aiming to throw the disc within 3 steps

Focus:
Transfer momentum from the throwing motion into movement off disc.
Manipulate angles of pivot to control angles of movement

Aim: Release the disc as quickly as possible

Why?

In games we very rarely are able to stand in a neutral position and step out and make a throw.

Variations:

Catching

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

Additional Resources

Rowan McDonnell Throwing Routine

PlayUltimate

Week 13 – Continue the give-go

Focus:

Phase 2:

Kung-Fu Throwing Activities:

Zen Throwing Activities:

Tuesday Tips – Improving your throwing:

Other:

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