¶ Drill 4: Heads-on Drill
Skills focussed:
CUTTING: - In-cut (3.1)
CATCHING: - Run through catch (2.6)
Other aspects for which it can be used: THROWING: - BH Basic <10 (1.1.1.1)
- FH Basic <10 (1.2.1.1)
Concepts to know before doing the drill: - Basic Throwing and Catching Technique
Drill Focus: - Running into the disc (Attacking the disc)
In Ultimate, standing still rarely results in receiving a pass because defenders can easily block or intercept. To successfully get the disc, players must run toward it and continue running until it is securely caught.
Set-up:- Groups of 6–10 players.
- Two cones placed 20–25 meters apart.
- Each player except the front runner holds a disc.
Drill-Flow:- The first player in one line runs straight toward the opposite line.
- A player from the opposite line throws a pass to the runner.
- The runner catches the disc in stride and continues to the back of the line in front of them.
- The thrower immediately becomes the next runner, continuing the cycle.
- Use both backhand and forehand throws during the drill.
Coaching Points: - Encourage players to run aggressively into the disc; catching at full speed requires confidence.
- Remind players to alternate between backhand and forehand throws to develop both skills.
- Reinforce proper throwing and catching techniques throughout.
Progression: - Heads on square
- Heads on give-and-go
- This can also be done in pairs where two cones are set 20–25 meters apart. Player A starts a few meters in front of cone 1 (with the disc). Player B starts at cone 2. Player A throws to player B. As soon as the disc is released, player B explodes forward with 2–3 quick steps, running into the disc at full speed. Player B slows down only after catching the disc. Player A jogs back to cone 1, while the setup reverses. Alternate forehand and backhand throws.
Source: Page 8, 25 Ultimate Trainers Manual