This document provides instructions for fundamental skills in Ultimate Frisbee, including how to properly grip and throw the disc. It describes the forehand throw as the most efficient throw and involves gripping the disc with the thumb, index, and middle fingers. It also describes the backhand throw, which is inspired by the backhand in tennis and involves gripping the disc with the thumb or index finger along the rim. Finally, it discusses different catching techniques like the two-handed pancake catch and one-handed catch, with the two-handed catch being more versatile and preferable.

1. Fundamental Skills

2. In order to play Ultimate
Frisbee properly, one must
know the correct way of
gripping the disc.

3. 1. Type of Throws

4. A. Forehand Throw
The Forehand Throw is the most efficient
throw in Ultimate Frisbee because it uses the least
amount of time and effort to execute. Good for
short, medium, and long range, it is a difficult
throw to master.

5. Forehand Throw
The thumb, index finger and middle
finger should be used while keeping other
fingers out of the way.
First the thumb must stick out,
thumbs up style while the index finger is
gripping the inside edge of the disc.
The wrist must be cocked back in
preparation to throw the disc.

6. In forehand throw, you’ll have to flick your wrist forward
while keeping the disc parallel to the ground as it moves toward
the opponent.
Also called the Flick, the Two-finger, of the Side-arm.
Steps: 1. Turn the knob
2. Gun sign.
3. Grasp the disc.
4. Stance.

7. The player must also get in the proper stance
where he must step out with the feet slightly apart,
pointing towards the receiver. The knees should be
slightly bent to help maintain balance and gather
power.

8. B. Backhand Throw
One of the easiest and most common throws in
Ultimate Frisbee is the Backhand Throw. Inspired
by the backhand in tennis, this movement is led by
the same side of the body. Backhand throws can be
used for short, medium, and long-range passing.

9. 1. Get a Grip
Depending on which suits you better, either pinch grip the
disc with the thumb of your dominant hand on top and the rest
of your fingers on the bottom or put your index finger along the
rim of the frisbee with three fingers on the bottom.

10. 2. Stand Upright
Stand with your feet at shoulder width apart and keep your knees
slightly bent.
3. Face the Target
Turn your body where your dominant hand is located towards
your target by making sure your shoulder and elbow face that
direction.
4. Curl Up
Curl your dominant hand and wrist till the disc lightly touches
your forearm and bend your elbow until it touches your belly
button. Keep your non-dominant arm back by your side.

11. 5. Step Up
Take a step forward while turning your dominant foot towards the
intended target.
6. Release
Start straightening your elbow. Next, snap your wrist. Point your index
finger at the target and throw.

12. 1. Types of Catch
There are two basic catching techniques that every
Ultimate Frisbee player must master - the two-handed and
one-handed catch. The former is the more versatile of the
two techniques because there are more variations. Once
mastered, you can proceed to tweak these basic techniques
into more advanced ones that give you more leverage and
flexibility on the field.

13. 1. Pancake Catch
The most basic of the two-handed technique is the Pancake
Catch. This is good for straightforward throws because all you
have to do is to catch the disc safely with your palms facing each
other like a pancake. When attempting this, keep your hands in
front of and close to your body with both hands at right angles to
gather the disc.

14. 2. Crab Catch
The Crab Catch is normally only used when the disc is well
above the head of the player or low around the ankles. Use both
hands to grab on the leading edge of the disc, with one hand on
either side.
However, by catching the disk by the rim, you might allow it to
have a tendency to spin out of control and out of your hands.

15. 3. One-handed Catch
These are useful for throws around the ankles, well above
the head, or far to either side that require you to stretch more. An
example would be when the disc is skied way above receivers and
defenders’ heads in the air.

16. Important rules of catching:
- Always keep your eye on the disc and the
people around you.
- The two-handed catch is always more
preferable and easier than a one-handed
catch.