Skills Focussed:
THROWING: BH Basic <10 (1.1.1.1), BH Basic <20 (1.1.1.2), FH Basic <10 (1.2.1.1), FH Basic <20 (1.2.1.2)
CATCHING: Run-through Catch (2.6)
Other Skills for which it can be used: Pivot (1.1.4), Chop Stop (3.4)
Concepts to know before doing the drill:
- Basic catching and throwing technique
- Concept of attacking the disc
- How to do in-cut
Drill Focus:
- Step out properly for every pass and put spin in every throw.
- Practicing while tired helps players maintain form and consistency under pressure.
Set-up:
- Mark two cones: 15–20 meters apart.
- Create groups of three players:
A – Runner (starts at one cone).
B – Thrower (starts at the other cone, holding a disc).
C – Rester (stands aside).
Drill-Flow:
- On the trainer’s call “Go,” the runner (A) sprints at a 30° angle toward the thrower (B).
- Pass 1: Thrower passes to the runner.
- Runner immediately returns Pass 2 and sprints back to the cone.
- Runner alternates cutting to both sides, continuing for 45 seconds.
- After 45 seconds:
Runner → becomes thrower.
Thrower → becomes rester.
Rester → becomes runner.
- Continue rotations for 6 minutes, so each player completes every role twice.
Coaching Points:
- All throws must travel along the outside:
- For right-handed throwers:
Pass 1 → Forehand
Pass 2 → Backhand
Pass 3 → Backhand
- Encourage proper footwork and spin even when fatigued.
- Use two discs for efficiency: one for the drill, one spare. The rester can retrieve errant throws.
Source: Page 23 Ultimate Trainers Manual