Practice Drills

Simple throw and catch drills for groups of 2 to 5 players to develop and refine individual Ultimate skills.

100 Throws

This is a great drill.  Many top teams will start every practice or tournament warm up with this drill.
It is simply to pair up and make 50 backhand and 50 sidearm throws to each other over 5-10m. (changing ends after 50 if windy)
The most important thing to get value from this drill is the way in which you do it!

Every throw should be hitting the other persons chest - accuracy!
Every catch should be attacked like you were in a game and taken with 2 hands.
Every throw should be done with a good balanced body position as described in the throwing techniques section.
Every throw should be proceeded with a good fake and a pivot.

Vary the height of release and the shape of the flight as you go through the 100.

If you make an error on a certain throw repeat it 3 times correctly before changing to another.

This is hard work you should be hot and mentally tired by this throwing drill when done correctly!

 

Super 70's

This is a shorter variation of the 100 throws - with possibly more focus on indoor ultimate:

• 10 roll curve backhands
• 10 straight backhands
• 10 IO or skip curve backhands
• 10 roll curve
• 10 straight forehands
• 10 IO or skip curve forehands
• 10 hammers

Again over 5m-10m, this time each drop or throw away is counted by the pair then multiplied by the years they've been playing ultimate for some form of punishment!

i.e. Matt + Chris CTS head coaches do super 70's drop 1 and 1 is thrown away = 2 errors

Matt 12 years playing x 2 errors = 24 push ups
Chris 4 years playing x 2 errors = 8 push ups

However

2 kids at school jonny playing 6 months and his friend mark playing 1 month drop 16 and throw away 8 = 24 errors

Jonny 0.5 years x 24 errors = 12 push ups
Mark 0.08 years x 24 errors = 2 push ups
 

Pivot Drill

 This drill should be done in groups of 4,5 or 6 with 2 less discs than players.




The player in the centre of the square receives a pass from one corner and then pivots to face a player without a disc and passes to them.  Then they pivot again to make eye contact with another player with a disc to receive a pass and then pivots again to make a pass to the player without a disc.  
Important things:

• Eye contact

• Getting footwork correct and into good body position to make the next throw.

Challenge the players to pivot as slowly and far as possible and to get into good body position, then speed it up.

Each player has 2-3 mins in the middle then switches.
 

Break Force Drill

Simple drill - basically piggy in the middle!

In groups of 3:

One person has a "straight up" force on them and has to throw to the other person by faking and pivoting to beat the mark.
Once you have thrown you run to the receiver and you become the force.  The person with the disc has to beat your mark to throw to the other person, who previously put a force on you.