Session F2

This session will teach the skills of deceleration to change direction, and quickly changing grip for different types of throws

Preparation: Use cones to set up one field for every ten participants (25m wide, 35-40m long goal-to-goal, plus 12-15m long endzones). These fields can also be used as playing areas for activities.

Introduction

  • Set the expectations for the session – area and equipment used, and what skills will be taught
  • Outline any safety considerations for the session

Warm-Up

Angry Waiters

Skill – Changing Grip

During a game, players will sometimes need to change their grip from a backhand to a forehand, or vice versa.

  • Start by holding the disc flat with both hands (one on either side of the disc)
    • Use their non-dominant hand to stabilise the disc while changing grip for a backhand throw
    • Now use their non-dominant hand to stabilise the disc while changing grip for a forehand throw
  • Introduce the pivot action, practising changing grip while changing pivot stance
    • Move from a backhand stance and grip, to a forehand stance and grip
    • Move from a forehand stance and grip, to a backhand stance and grip

Activity – Changing Grip

Play Pairs Passing, but add in a “call and response” component – call out the throw to use (backhand or forehand), or call out a change to make (eg: start backhand, but throw forehand)

Pairs Passing

Skill – Deceleration and Changing Direction (Chop Stops)

Ultimate is played on a narrower field than other sports, so sharp changes of direction are important to find space.

To do this, ultimate players practice a movement called “chop stops” to slow down quickly and be ready to take off in another direction.

Set up two lines 15m apart. Have the players jog at 50% from one line to the other. Once they reach the line, tell them to sink their hips and take as many little steps as possible to slow down their speed to a stop. Though it’s usually not necessary to use more than 3-4 steps to come to a complete stop, everyone should exaggerate the number of steps and the drop of their hips so that it’s more natural at faster speeds.

Keep an eye on players to make sure their knees are staying lined up over their toes as they drop their hips. They are risking injury if their knees buckle inwards.

Increase the speed slightly each new rep as they become more comfortable with the action.

Activity – Out-In Drill

  • Set up two lines facing each other about 15-20m apart. The front 4-5 players should have a disc each. One player at the front of one line starts without a disc as the “cutter”
  • The cutter from one line runs away from the opposite group for 5m, performs a “chop stop”, then turns and runs back towards the opposite group.
  • The front of the opposite group throws a pass out into space for the cutter to run on to and catch.
  • The thrower then becomes the next cutter and mirrors the action going the other way.
  • Players join the back of the line they are running towards.
  • Repeat until a set time or set number of catches

Strat Chat

How can we use the skills we just practiced in a game?

  • Holding the disc with two hands after a catch and before we choose which throw to use
  • Changing from backhand grip to forehand grip, and from forehand grip to backhand
  • Use chop stops to change direction and run into open space

Play Ultimate!

  • Keep teams small – no more than five per side on the field
  • Don’t explain tactics, just get everyone moving!
  • Make an effort to ensure everyone is involved
  • Use the CHANGE IT sheet to make adjustments if needed
CHANGE IT (PDF)

Finish up

  • Ask participants to return all cones and discs
  • Thank them for playing!
  • Tell them about the Ultimate Victoria website to find out more about the sport