Executing drills for ultimate Frisbee are similar to training for any other sport. If you do not practice the skills required to excel at ultimate Frisbee, you cannot expect your team to win when engaged in competitive matches. Just as a baseball team practices running, throwing and catching, many drills exist to train ultimate Frisbee players in the agility, endurance, speed and coordination they need to become skilled at their sport. Follow basic drills regularly and you are likely to see results in your next match.
You need one Frisbee and at least five players to complete the line drill. Choose one player to be the thrower. At least four players stand in a single file line facing the thrower and 10 to 15 feet away. The person at the front of the line and closest to the thrower is called the receiver. The thrower holds the Frisbee as the receiver runs either to the right or left. The thrower tosses the Frisbee to the receiver who must catch it by clapping it between her hands. The receiver then runs around the thrower, dropping the Frisbee behind her and returns to the back of the line to repeat the drill. Change throwers after everyone has had an opportunity to catch. This drill improves agility and speed.
For the throwing drill you need an even number of players and half as many Frisbees as you have players. Players line up facing each other between 15 and 20 feet apart and toss the Frisbee back and forth rapidly. Run to catch the disc if you need to but attempt accuracy so that your partner does not have to leave his place in line. If you are beginner, catch the Frisbee by clapping it between both of your hands. More experienced players can practice catching with one hand. The throwing drill assists with precision throwing and catching.
Back and Forth
For the back and forth drill you will need an even number of players and half as many Frisbees as you have players. Divide into pairs and stand 10 to 15 yards apart. Assign one player in each team to be the thrower and one to be the receiver. The receiver runs to one side of the play area to catch the Frisbee, then throws it back and runs rapidly to the other side of the play area. Switch roles after several throws. In this way, both players can practice throwing at different angles, catching at a distance and running to catch the Frisbee. The back and forth drill helps improve hand-eye coordination and helps get players in shape.
The competition drill requires an odd number of players and one Frisbee. Players line up in two single file lines next to each other. One player stands to the side as the handler. The handler counts to three and the player at the front of each line runs to the opposite side of the field. The handler throws the Frisbee toward the two players, who compete to see who can catch it. When the Frisbee has landed, the two players return to the back of the line and the drill continues. Keep score to see which team wins after everyone has had a chance to catch. This drill helps players learn to read which way the Frisbee will fly and fall, and assists with running and catching.
- "Essential Ultimate"; Michael Baccarini; 2008
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