¶ Drill 5: Heads-on Square
Skills focussed:
CUTTING: - In-cut (3.1)
CATCHING: - Run through catch (2.6)
Other skills 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 catching and throwing technique
- Concept of attacking the disc
Drill Focus:
- Catching discs coming from non-frontal angles
- Maintain rhythm, timing, and flow while receiving
- Improve adjustment on mis-timed throws
Set-up:
- 6–12 players per group
- Create a large square (15–20m sides) using 4 cones
- Divide players evenly across all 4 cones
- All players except one have a disc
Drill-flow:
- The runner (no disc) starts diagonally across the square (Run 1)
- While running, they receive a disc from their left (Pass 1)
- After catching, they continue to the next cone (Run 2)
- The thrower becomes the next runner (Run 3), and receives from their left
- Continue the sequence in a clockwise flow
- Midway through the drill, freeze players and switch:
- Now discs come from the right side (rearrange if needed)
Coaching Points:
- Timing matters: Throwers must release early enough that runners don’t slow down
- If throw is late, runners should change course and go get it
- Catching technique: If within reach: use two-handed pancake (right hand under for left-side throws, and vice versa)
If far: use one-handed (right hand for left-side throws, and vice versa)
Progressions
- Throws can be: Delayed throws → teach runners to catch behind them. Too early throws → practice layouts. High throws → train for jump catches. Low throws → practice slides
- Pair it with other catching exercises like: Throwing in pairs, One-handed Catching “
Source: Page 69 Ultimate Trainers' Manual