Ultimate Frisbee Techniques: Grips, Throws, Catches, and Rules
Ways to Grip the Disc
The backhand grip is most common. Hold the disc with your thumb on the upper concave part, the index finger along the edge, and the other fingers together, supported on the lower part.
The clockwise grip is used for more powerful throws. Place your middle and index fingers extended below the disc, the fingertips in contact with the disc surface. The thumb provides support just below the lower rim. The other fingers are placed together, holding above the upper edge.
Throws
Backhand Throw
This is the most common throw. Hold the disc upside down. The left leg should be forward. The throwing arm is flexed forward, with the shoulder pointing in the direction of the throw. The wrist provides the final flick, making the disc rotate for a stable, straight trajectory.
Forehand Throw
Grip the disc accordingly. The left leg should be more advanced than in the backhand throw. The right shoulder and arm are delayed and flexed. Throw with an extended arm and a forearm rotation, while the trunk rotates.
Overhead Throw (Thumber)
Legs and trunk are positioned similarly to the forehand throw. The throwing arm is flexed until the throw, then fully extended while rotating the trunk counter-clockwise.
Catches
Catches can be above or below the waist.
Above Waist Reception: Receive the disc with one hand, guiding the arm towards its direction. Upon contact, grip tightly and slightly retract the arm. If the disc comes between waist height and the player’s head, catch it with the thumb down.
Below Waist Reception: If the disc comes below the waist, catch it with the thumb up. For high jumps, catch with the thumb downward.
The Game: Ultimate
Ultimate is a collective sport played by two teams of seven players. The main goal is to possess the disc and score goals.
Pitch
The field dimensions are adaptable. Ultimate can be played on a sports track, a handball field, or any flat ground without obstacles. The field is rectangular, typically 100-110m long and 35-40m wide. Two lines divide the field into three zones: a play area and two goal areas (25m long) on each side.
Game Time
Two game formats are common:
- Mode A: Win by reaching a certain number of goals, always with a two-goal difference.
- Mode B: Two 25-minute periods with a 10-minute break (similar to basketball or handball).
Rules
What You Can Do
- Move freely when not holding the disc.
- Run into the goal area to receive.
- Receive the disc while running, then stop.
- Pass to any standing teammate.
- Pivot on one foot (like in basketball).
- Hold the disc for up to 10 seconds.
- Defend by keeping a one-meter distance without physical contact.
- Intercept a pass.
What You Cannot Do
- Leave the field boundaries.
- Hit or push opponents.
- Run with the disc.
- Hold the disc for more than 10 seconds.
- Drop the disc and pick it up again.
- Double-team a player (must stay at least ten feet from another teammate guarding the same player).
- Obstruct a player’s progress using arms, legs, or trunk.
Sports
Sports are all forms of physical activities, whether individual or organized, aimed at expressing or improving physical fitness, mental development, social relationships, or achieving competitive results at all levels.
Why We Play Sports
We play sports for fun, to develop skills and motor abilities, to strengthen our personality, to make friends, to collaborate in teams, to compete, to learn, and to stay healthy.
Sport Education
- Develops personality, autonomy, self-awareness, and motivation for improvement.
- Provides fun, tension release, relaxation, and leisure.
- Offers a variety of activities (individual or collective, recreational or competitive).
- Facilitates meeting peers, making friends, and learning respect.
- Improves health and physical condition, leading to self-confidence.
- Encourages critical thinking about sports and their role in society.
Physical Education
- Develops fundamental movement skills (running, jumping, etc.).
- Improves and increases movement possibilities.
- Deepens knowledge of motor behavior and sports culture.
- Promotes positive attitudes, values, and norms regarding the body and movement.
- Encourages reflection on the purpose, meaning, and effect of actions.
- Fosters a critical spirit towards physical activity and sports in contemporary society.