Session F4

This session will teach the skills of the hammer throw, and cutting to maintain good field position.

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

Skill – Hammer Throw

The hammer throw is an overhead pass that travels in a parabolic arc. It is used to throw over multiple cutters and guarders, usually to quickly switch the attack from one side of the field to the other.

This throw is not suitable for throwing past a marker to an open cutter as it is too difficult to catch for someone running near top speed.

To teach a simple hammer throw, use this series of progressions

1. Start with players in pairs, with one disc between two, standing face to face. Practice catching a disc falling vertically using a clap catch as a “reaction game”. One player starts with their hands by their side, and the other drops the disc vertically from eye height. Take turns for 5 attempts each.
2. Players stand 2-3m apart, and throw short “blade” passes to each other. Use the same grip and wrist action as a forehand throw, except holding the disc vertically above their head. “Like throwing a ball over a fence”. The disc shouldn’t go more than 1m above their head.
3. Increase the distance apart to about 6-7m. Gradually increase the height of the throw to about 3m (“a slightly higher fence”). The throw should follow a path like the “shape of a rainbow”.
4. For the L-R/R-L curve, have the players hold the disc directly above their head at “12 o’clock”, then tilt it to point to 11 o’clock (right handers) or 1 o’clock (left handers). The tilt should happen from their shoulder – the disc and their forearm should remain in a straight line. They should aim for the point of their partner’s shoulder to account for the curve.
5. Increase the distance to 10-12m and add a “rocking” motion with their legs/feet to gain more distance. Start with feet shoulder width apart, with their dominant foot slightly behind the other. Lean back until their weight is on their dominant foot, then “rock” forward onto their other foot while throwing.
6. Experiment with different angles and release points to affect the shape of the throw. A “lower” angle (closer to 10 o’clock / 2 o’clock) will be floatier (fly slower/flatter) than a “higher” angle.

Common challenges and corrections

• Forgetting the wrist action and trying to throw the disc with just their arm. Remind them of the wrist action to make the disc spin.
• Bringing the disc right behind their head and trying to throw with a shoulder action. Remind them of the wrist action to create spin, and that the disc should stay above their head and in line with their forearm in their wind-up.
• Throwing the disc straight into the ground means they are letting go too late. Emphasise the “rainbow” shape of the throw to encourage an earlier release, and consider reducing the distance by a step or two.
• Jumping or taking a big step forward instead of rocking. Encourage them to keep both feet on the ground and just use weight transfer. Consider reducing the throwing distance by a step or two.

If players are quick to pick up the progressions, play Step Back Challenge with this throw. Otherwise just give the players time to experiment and practice.

Activity – Cutting Positioning

Teams should try and keep the disc close to the centre of the field as they progress down the field, so as not to have to contend with the sideline as well as defence. Cutters should try and keep close to the stack in their attacking moves, but just far enough away that passes don’t get intercepted by defenders guarding other players.

To practice this, as well as other skills learned so far (deceleration, attacking the disc, throwing to a moving teammate, and changing grip), use the “Buzz Cuts” drill

• Set two cones up about 7-8m apart, and have two lines behind each out, facing out into an open space. Have one player start out in the space with the disc to throw the first pass (1).
• As the coach, stand opposite the two lines about 10m away (2). Ideally all cuts and throws should remain between you and the waiting players.
• The first player cuts away from the other cone for about 10m, decelerate, turn, and cut back towards the thrower (3).
• The thrower throws a pass (4) for the cutter to run on to after they have turned. After they have thrown, they quickly clear out of the space, and join the line on the opposite cone.
• In the meantime, a cutter from the other cone starts cutting in the opposite direction (5) and repeats the same movement to receive a pass from the first cutter (6).
• Cycle through this pattern for either a set time, or set number of passes.

Progressions

• Encourage players to think about the timing of their movement so that the player throwing to them isn’t rushed or has to wait for them. The optimal timing is to take off as the player who was in front of them is about to catch, and decelerating/turning when they hear the clap of the catch from the player about to throw to them.
• Encourage throws that have the player pivoting away from the two lines. This should have them alternating between backhand and forehand each time they throw.
• Set a target of consecutive number of catches for the whole group.
• 3 Cone Variant: Add a third cone/group to the drill. This adds a second cut and pass in each direction. This variant is demonstrated in the video above.

Strat Chat

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

• Use a hammer throw to quickly switch play to the opposite side of the field
• Try and keep the disc in the middle of the field as we move closer to goal

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

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