An expansive throwing arsenal will allow you to get out of sticky situations (crosswind trap sideline – yikes!) and be a stronger, more reliable teammate. On top of that, having throws in the pipeline is super fun to work on and find opportunities to squeak in.

As an O-line handler for an internationally competitive team, I value possession and high percentage passes with “boring” throws. Why throw a double-helix scoober when I can throw a trusty low release flick I’ve worked on my entire career? Not to say scoobers don’t have a place, but often backhands and forehands of varying release points, speeds, and angles can hit any throwing window than ‘fancier’ throws can.

STAGES

1) mechanics
2) variations

(game-ready)

3) green light/low stress situations
4) full confidence/red light situations

Mechanics – feeling comfortable, mind-body mechanics

With any new movement, build the mind-body connection (also called mind-muscle connection) of this throw. At this point, it is okay to think thoughtfully of your grip, release point, follow through, arc, spin, etc. as you play around with this new throw. The goal is to relax your thinking brain and let your body or muscle memory manage or throw the throw come game time. Your thinking brain will be preoccupied with other things! This stage is about curiosity and learning.

Ex. Hammer: What grip works for you? Power forehand – like in this Ultiworld Forehand series or this Excel Ultimate video?
Do you need different grips for different types of hammers? How do your mechanics look for a 10 yard pop-over-the-top hammer vs a full crossfield hammer?

Suggestions:

• Watch throwing analysis videos (Ultiworld’s throwing repository)
• Get your throwing analyzed (Check out GamePoint Performance’s throwing consultations)
• Watch and/or ask others about how they throw this throw
• Prescription:
  • low commitment – throw 100 throws 3x weekly (15 min sessions = 45 min/week)
  • high commitment – 3 one-hour throwing sessions weekly

By understanding the mechanics, you’ll be able to tweak it for different situations in the next stage. If you aren’t able to break down your throw into different pieces, you won’t be able to iterate.

2) Variations – Experimenting to prepare for different situations

Now that you’ve built the mind-muscle connection, your thinking brain can focus on shaping an ideal throw for different situations. The goal of a throw should be to get the disc to the receiver, in an easy to catch manner while avoiding obstacles.
OI/IO shapes to break the mark, curve around defenders, make it easy to read their path, etc. Other factors are release point, angle/shape, spin, speed of release, and pivot length.

release point: low (near the ground) vs high (above your shoulder)
Closer to the ground will have more stability on windy days. Higher release points will typically have more float. Varying your release points will allow your defender to keep guessing where your throws will come off.

angle/shape: Varying the angle (OI/IO or more vertical/horizontal) at your release will change the arc/shape of the throw. The shape of the throw is also affected by wind and may necessitate sharper angles to get the shape of throw you’re looking for. For example, in a strong upwind or crosswind, I put a lot of IO or release my throw almost vertical so it can have more stability.

spin: the rate of speed at which the disc is completing a full revolution. The spin of the disc affects the speed the disc travels as well as the touch when it arrives at its intended received.
An incredibly fast spinning disc is sometimes referred to as a bullet or laser and may overshoot the intended receiver or make it harder to catch as they must carefully absorb its force. Experiment with spin so it may travel past intercepting defenders and arrive with a gentle touch to allow the receiver to make as easy a catch as possible.

Speed of release: the time it takes to get in position of the throw and releasing the disc.
Having a slow release allows defenders to anticipate the throw and block it.

Pivot length: the distance you step out to throw.
This can put more distance between you and your mark, however it will challenge your stability and balance during your throw.

This stage is about identifying any adjustments needed for your mechanics so it’s game-ready.
Is your speed of release quick enough that defenders can’t anticipate the throw? How about if you add a fake before the throw?
What does the throw look like when breaking the mark or throwing over top? In a crosswind, upwind, or downwind? Off a sideline?
This stage is about experimentation.

Ex. I must rock my weight back then forward with a horizontal release of the disc for a farther hammer that will travel quickly to the receiver.

Suggestions:

• Watch games & replay interesting throws. This allows you to see the game situation as well. Unfortunately it’s harder to find purely throwing footage of advanced throws.
• Watch and/or ask others about how they throw this throw
• Prescription:
  • low commitment – throw 100 throws 3x weekly (15 min sessions = 45 min/week)
  • high commitment – 3 one-hour throwing sessions weekly

You’ve put in the reps & prepared for different situations. You now have a (relatively) consistent & reliable GAME READY THROW.

3) Low stress situations – test it out in low stress situations

Time to see if it works! In the midst of the chaos of a game-like situation, will you complete a pass? Are your mechanics fluid & consistent?
Bonus tip: ask your teammates to make the cut, and expect the throw you’re working on!

green light situations – pick up, low level league or tournament
As you develop confidence with this throw, try it in increasingly stressful situations.

yellow light situations – competitive games when stakes are low (higher point differential, low impact game i.e. pool play vs finals)

green-light drills at practice (i.e. you are welcome to try things, compared to an endzone drill where your team is focusing on possession and likely not a place to experiment with new throws)

The stress level of a situation is subjective and varies play by play. Your teammates may not appreciate you pulling out an experimentative throw on the 10th possession of a point.
The goal of this stage is to understand the consistency & reliability of your throw & building confidence with it before the final stage.

Ex. My hammer throw doesn’t come off the way I want it to for a crossfield hammer in game. I will remember this particular situation to visualize it when I practice it again.
Suggestions: Remember situations where the throw does and doesn’t work. Visualize when it does work to build confidence and trust. Analyze when it doesn’t work to improve.

4) Red light situation – Full Confidence

You are confident about your ability to execute the throw in any situation in a high stress situation. You are confident about completing the pass whether it’s universe point, 20 km/h crosswind, finals, or all the above. Other situations can include simulated high stress situations like the endzone drill mentioned previously, or mentally preparing yourself for playing as if it’s a high stress situation. You should feel the same weight of a high stress situation as a simulated one (however the goal is to play without letting that weight negatively affect you!).

If your throw doesn’t complete at this stage (or the previous stage), it may not be something you can control. Talk to your receiver – was it a throw they were or were not expecting? Poor positioning on their part? An exceptional defender? A perfect throw that was unfortunately dropped?

That’s it! You’ve added an impressive tool to your throwing arsenal. Congratulations!