¶ Drill 19: Fake and Run
Skills Focussed:
- THROWING: Fakes (1.10)
Other skills for which it can be used:
- THROWS: FH Basic <20 (1.2.1.2) BH Basic <20 (1.1.1.2)
Concepts to know before doing the drill:
- Basic throwing and catching technique
- Pivot
Drill Focus:
The drill emphasizes:
- Quick fakes and throws.
- Immediate movement after throwing.
- Conditioning through repeated high-tempo movement.
Set-up:
- Players: 2 (one stationary thrower, one active runner).
- Cones: Create a triangle with sides of 6–8 meters.
- Top cone: stationary thrower.
- Two base cones: runner alternates between them.
Drill-Flow:
- Runner starts at one base cone with the disc.
- Pass 1: Runner throws to the stationary thrower.
- Run 1: Immediately sprints to the opposite base cone.
- Pass 2: Stationary thrower returns the disc.
- Runner catches, makes a quick fake (“pass 3”), then throws back to the stationary player (“pass 4”).
- Run 2: Runner sprints back to the first cone.
- Repeat this sequence continuously for 45 seconds (trainer keeps time).
- Switch roles and repeat.
- Complete 3 sets per player.
Coaching Points:
- Fakes: Use the correct fake based on throw type. For a right-handed thrower, fake should be a backhand, followed by a forehand throw.
- Movement: Start running before fully releasing the disc (while keeping pivot foot down). Keep intensity high—simulate game pace.
- Throws: Prioritize accuracy over speed to avoid turnovers.”
Progression/Regression:
- Game-Like Progression: Instead of running horizontally, have the stationary player backpedal slowly. Runner moves diagonally upfield, simulating in-game throw-and-go movement.
- Doing a “throw and run” is easy when throwing a backhand pass. In this case, by lifting the upper part of the non-pivot leg, one can already get quite some forward speed before the pivot foot leaves the ground. However, this is a lot harder for a forehand throw. In this case, it might be easier to apply a lefty backhand pass instead.
Source: Page 174 UTM