Miles Bennett
Disc golf, also known as frisbee golf, is a fun sport that can be played by anyone. The primary throws used in the game are the backhand and forehand, which are simple to learn and will soon have you achieving hole-in-ones. To throw a frisbee golf disc, it's important to start by gripping the disc correctly with your thumb on top and fingers underneath. For a backhand throw, stand sideways to the target with your weight on your back foot and your arm outstretched behind you. Swing your arm forward and release the disc when it's lined up with the target. Keep your arm straight and the disc flat to increase the distance of your throw. Consistency in your throw can be achieved by slowing down and focusing on your form.
| Characteristics | Values |
|---|---|
| Grip | Hold the disc in your dominant hand, placing your thumb on top and your fingers underneath. |
| Stance | Stand sideways to the target, with your feet forming a 90-degree angle with the target. Place your weight on your back foot. |
| Arm Position | Stretch your arm straight behind you, with the disc at about waist height and angled flat. |
| Throwing Motion | Quickly swing your arm forward and release the disc when it's lined up with the target. Keep your wrist flat and pointing toward the target. |
| Consistency | Slow down your throwing motion to improve consistency and timing. |
| Footwork | Open your hips forward, which pulls your torso and arm, contributing to a smooth throwing motion. |
| Nose Angle | Keep the nose of the disc slightly below horizontal to prevent it from gliding too high or hooking left. |
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What You'll Learn
Grips and stance
Grips
The two most common grips are the power grip and the fan grip. The power grip is ideal for long-distance drives and maximum speed. To execute this grip, hold the frisbee in your palm, with all fingers wrapped tightly around the rim. The fan grip, on the other hand, is perfect for putting and upshots. It involves spreading your fingers under the frisbee for enhanced control and a delicate touch.
Another way to grip the frisbee is by using your thumb, index, and middle fingers. Keep your index finger straight and pointed toward the centre of the frisbee, supporting some of its weight. Your thumb should be pushed down, and your middle finger should be tight against the rim. You can also try a variation of this grip by placing your index and middle fingers together, which will give you more power but less control.
Stance
A good stance is crucial for generating power and accuracy in your throw. For a forehand throw, right-handed players should place their left foot forward and their right foot back, with their feet shoulder-width apart and balanced. Slightly bend your knees and lean forward from your hips, keeping your back straight. This stance will help you generate more power and accuracy.
For a backhand throw, stand sideways to the target, with your feet pointed straight in front of your body, forming a 90-degree angle with the target. Place your weight on your back foot, and stretch your dominant arm behind you, holding the frisbee flat at about waist height.
External Factors
It's important to note that your throw can also be affected by external factors such as wind, rain, or even the pressure you feel during the throw. Practising your stance and grip in different conditions will help you become a more versatile frisbee golf player.
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Backhand throw
The backhand throw is one of the foundational throws in frisbee golf and is often the first throw that people learn. It is considered easier than the forehand throw and is great for short distances as it can be released with a lot of control at low speeds.
Grips
There are two common grips for throwing a backhand: the fan grip and the power grip. The fan grip is the most-used backhand grip and provides additional stability and accuracy. The pad of the index finger is placed on the underside of the disc, with the first knuckle on the edge of the rim, and the other three fingers are fanned out on the bottom of the disc. The thumb should be on the flight rings on the top of the disc. The power grip maximises the power of a throw, allowing you to throw further, but at the expense of accuracy. For this grip, all four fingers are tucked tightly against the underside of the rim of the disc, and the thumb is on the flight rings on top.
Stance
Stand with your feet at a 90-degree angle to your target, with your non-dominant foot forward. Your right foot should be in front if you are right-handed, and your left foot if you are left-handed. Your hips should be turned perpendicular to the person you are throwing to.
Throwing Motion
Start with your shoulder pointed towards your target. The movement should begin with your shoulder, then your elbow, and finally your wrist as you uncoil and release the disc. Keep your arm parallel to the ground and your shoulder in place. Your forearm and wrist should move outward in a quick motion. Release the disc just before your arm is fully straight. To increase power, shift your weight from your back foot to your front foot while twisting your hips.
Practice
It takes a lot of practice to perfect your throwing technique and increase your wrist strength. Try throwing the frisbee between two cones or at a target, such as a tree or box. Practising in ideal weather conditions, with no wind and warm temperatures, will also help you improve your throwing.
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Forehand throw
The forehand throw, also known as the flick, the two-finger, or the sidearm, is one of the two most common ways to throw a frisbee. It can be a bit tricky to master, but once you get the hang of it, you'll be able to throw a disc with superior distance and accuracy.
Grip
Hold the frisbee with your thumb, index finger, and middle finger, keeping the other fingers out of the way. The outside rim of the disc should make contact with the web between the thumb and index finger. The grip should be firm and may feel uncomfortable for beginners. The middle finger should be straight and flat against the inside rim. For more advanced throwers, the index finger may be placed together with the middle finger, allowing the middle finger to extend straight out in line with the palm of the hand, generating more spin.
Stance
Stand with your feet slightly more than shoulder-width apart and your knees slightly bent, with most of your weight on your back foot. Point your dominant shoulder at the target, just as you would when hitting a baseball. This will help the frisbee fly in a straight line.
Throwing Motion
Bend your wrist backward, then flick your hand forward, using your shoulder for power. Keep your palm facing up toward the sky so that the frisbee comes off flat. After releasing the frisbee, follow through by pointing your hand after its flight path, keeping your palm up and your hand level.
Variations
Once you've mastered the basic forehand throw, you can experiment with different variations, such as the low release flick, where you lunge to the side you're throwing on and release the frisbee close to the ground. Another variation is the pizza flip, which is used mostly for faking. You start as if you're doing a regular forehand throw, but at the last moment, you rotate the disc counter-clockwise under your throwing arm and release it toward your dominant side.
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Footwork and posture
For a stable and powerful throw, good footwork is essential. Start the throwing motion by opening your hips forward, which pulls your torso, which in turn pulls your throwing arm. This footwork and body movement will help you achieve a smooth and powerful throw.
When throwing, place your weight on your back foot. This provides a stable base and allows you to generate more power in your throw. Keep your arm straight and pull it behind you, with the disc at about waist height. Outstretch your arm to gain maximum leverage for the throw.
Practice this stance and footwork in front of a mirror to get a feel for the correct body positioning. Experiment with different postures until you find one that feels comfortable and natural for you.
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Consistency and timing
Slow Down
Slowing down can help you achieve a consistent release point. This doesn't mean reducing your throwing speed, but rather taking the time to set up each throw with the same approach and rhythm. Watch professional disc golfers like Paul McBeth, who maintains a consistent motion and pace during his run-up, only accelerating when necessary for each throw. This allows him to maintain maximum power and accuracy.
Know Your Discs
Throwing discs that you are familiar with is crucial for consistent shots. Every player should have a go-to putter, mid-range, and driver that they can rely on to hit tight windows and throw straight shots. Confidence in your discs is key.
Practice with Lower Speed Discs First
Beginners often make the mistake of starting with high-speed discs, assuming they will fly farther. However, without proper form and arm speed, high-speed discs can be difficult to control. Start with lower speed putters and mid-ranges, and once you feel comfortable, move on to Fairway Drivers before attempting High-Speed Drivers.
Stance and Footwork
Your stance and footwork are critical to achieving a consistent release. Pay attention to your footwork during your shot. After a good shot, note the position of your plant foot and the rhythm of your body movement. Try to repeat this motion for every throw.
Head Position
Keep your head down throughout your pull, release, and follow-through, just like in a golf swing. Lifting your head too early can cause your shoulders to lift, resulting in a grip-lock and late release. Wait to lift your head until your off-shoulder begins to move across your body right after releasing the disc.
Warm-up
Disc golf requires repetitive athletic motions that can take a toll on your body if you're not properly warmed up. Performance coach Seth Munsey suggests doing warm-up activities to ensure your body is ready for these repetitive motions, helping to prevent injuries and keep you in the game for the long term.
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Frequently asked questions
Stand sideways to the target and place your weight on your back foot. Point your dominant shoulder at the target and stretch your arm behind you, holding the frisbee flat at waist height. Swing your arm forward and release the frisbee when it’s lined up with the target.
The most basic throw in frisbee golf is the backhand throw, used 90% of the time. Stand at a 90-degree angle to the target and place your weight on your back foot. Hold the frisbee with your thumb on top and your fingers underneath. Keep your wrist flat and swing your arm forward, releasing the frisbee when your wrist is pointing at the target.
Gripping the frisbee correctly is key. Hold the frisbee flat to increase the distance of your throw. Focus on your nose angle—if the nose is above horizontal, the frisbee will glide high. Slow down and take your time to achieve a consistent release point.
