Nina Caldwell
Disc golf, also known as frisbee golf, is a fun sport that involves throwing a disc instead of hitting a ball with a club. There are five general types of throws in disc golf: backhand, sidearm or forehand, overhand, hyzer, and anhyzer. Each throw has four components: grip, stance, windup, and release. While the backhand throw is the most basic, used 90% of the time, mastering the other types of throws will help build your arsenal of techniques. To throw a backhand, stand sideways to the target with your dominant hand holding the disc flat and your thumb on top. Pull your arm behind you, then swing it forward and release the disc when it's lined up with the target. Keep your eyes on the target and follow through with your arm to increase the distance of your throw.
How to throw a disc golf:
| Characteristics | Values |
|---|---|
| Types of throws | Backhand, sidearm (forehand), overhand, hyzer, anhyzer |
| Components of throws | Grip, stance, windup, release |
| Throwing technique | Hold the disc flat, keep your eye on the target, follow through with your arm after releasing the disc, maintain a good grip, use hip rotation, extend your throwing arm, lead with your elbow, use a big final step |
| Warm-up exercises | Disc golf halo, standing hip rotations |
| Rules | One throw (stroke) is counted each time the disc is thrown and when a penalty is incurred, the goal is to play each hole in the fewest strokes possible, the hole is completed when the disc comes to rest in a disc golf basket, do not throw when players or other park users are within range, give park users the right of way, be aware of your surroundings, each hole begins with a tee throw which must be completed within or behind the designated tee area |
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What You'll Learn
Backhand throw
Disc golf, also known as frisbee golf, is a fun sport that can be picked up quickly. The backhand throw is the most popular throwing style, allowing you to gain the most distance with the least effort. It is the most basic throw in disc golf and is used 90% of the time.
To start, stand sideways to the target with your feet forming a 90-degree angle with it. Hold the disc in your dominant hand, placing your thumb on top, and position the disc behind the shoulder of your throwing arm. Your middle finger should be flat against the inside rim of the disc, with your palm facing it. Your index finger should be on top of your middle finger, and the web between your thumb and index finger should rest on the outside rim. This grip gives you good control of the throw.
Now, pull your arm back, keeping it straight and outstretched for maximum leverage. Hold the disc flat at waist height; this will increase the distance of your throw. Your head should slightly turn away from the target when reaching back.
Then, swing your arm forward and release the disc when it is lined up with the target. Bring your elbow towards the target, and let your hand follow naturally behind it. When your elbow reaches your belly button, outstretch your arm and release the disc when your wrist is pointing towards the target. Keep your eye on the target to improve accuracy.
Finally, follow through by allowing your arm to continue swinging towards the target after releasing the disc. This will help increase the distance and prevent injuries.
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Forehand throw
The forehand throw is a fundamental skill in disc golf, and while it may lead to more injuries than the backhand throw, it is a useful skill to have on the course. Here is a step-by-step guide to performing a forehand throw:
Firstly, ensure you are warmed up. Loosen your arm with some short forehand shots, gradually increasing the distance. This is an important step to avoid injury. Next, experiment with your grip and stance. There is no one "correct" grip or stance, but you should find a comfortable position that works for you. When you are ready to throw, cock your wrist as part of your reachback, loading the disc towards the back of your forearm. Engage your hips and use your legs, core, and upper body to generate power, and begin to rotate. As you bring your arm forward, drive with your elbow, and release the disc with a flick of the wrist, adding spin and acceleration. Your palm should be facing up at the point of release, and only after the disc has left your hand should your palm roll over.
There are several common mistakes to avoid when performing the forehand throw. Firstly, ensure your wrist is in line with your forearm to get the full range of motion. Avoid walking straight forward; instead, turn sideways to open the hips. Use your off hand to turn your shoulders away from the target, and ensure your reach back is more of a "stretch away from the disc" rather than a true reach back. Finally, avoid being too upright; hinge forward at the waist to create space for your arm and disc to swing through.
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Grip
The grip is an essential aspect of disc golf, and there are many ways to grip a disc golf disc, including power grips, pinch grips, fan grips, and more. Finding the right grip for you may require some experimentation with various grips and throwing methods.
One common recommendation for gripping a disc golf disc is to hold the disc by the rim with your fingertips, placing your thumb comfortably on the top plate of the disc. This is known as a "power grip" and can provide more stability when throwing a hard backhand. Another variation is a "modified grip," where the index finger is tucked in, while the rest of the fingers are placed more on the plate, with the pinky finger optional.
It's important to find the right balance of grip pressure. A grip that is too tight or too loose can affect the consistency and control of your throw. The ideal grip pressure will vary depending on factors such as hand size, wrist strength, arm speed, and throwing form.
Additionally, the type of plastic used in the disc can impact your grip, especially in cold or wet weather conditions. Some plastics, like Innova GStar, XT, Nexus, and R-Pro, are known for providing a better grip in such conditions, while others may offer a slicker feel that some players prefer. Ultimately, the best grip is one that feels comfortable and provides you with control and consistency in your throws.
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Stance
To begin, stand sideways to the target, with your dominant shoulder pointing towards it, as if you were hitting a baseball. This will help the disc to fly in a straight line. Your feet should be pointing straight ahead, at a 90-degree angle to the target. For a backhand throw, place your weight on your back foot. For a forehand throw, transfer your weight to your front foot as you make the throw.
Your stance should feel comfortable and allow you to get the maximum amount of leverage for your throw. Experiment with different positions to find what works for you. Hold the disc at waist height, with your wrist and the disc flat. Keep your eye on the target, rather than the disc, to improve accuracy.
When throwing from the tee, there are two requirements for a legal throw: there must be at least one supporting point (any part of the body in contact with the playing surface) inside the teeing area when you release the disc, and no supporting points outside the teeing area.
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Follow-through
The follow-through is an important part of the disc golf throw, helping to increase the distance of your throw and prevent injuries. It is important to continue your arm swing on the same line as the drive, even after the disc has left your hand. This will help to reduce off-axis torque, which can cause inconsistent flight paths and limit potential distance.
For a right-handed backhand player, rounding is a common mistake that can lead to the disc flying hard left or shanking to the right. This occurs when the player pulls the disc on a curve instead of a straight line. To correct this, place an object like a disc on the back left side of the tee pad and reach towards it as you throw. This will help keep your throwing motion straight.
Another tip to improve your follow-through is to focus on your hip rotation. Beginners often try to muscle through the drive using arm power, which can lead to an "all arm throw". Instead, think about driving with a powerful hip rotation, which will increase distance and reduce the risk of injury.
Additionally, it is important to maintain the flat position of the disc throughout your throw. Keep your eye on the target, rather than the disc, to improve accuracy. Practice the throwing movement slowly at first, increasing speed and power as you gain confidence.
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Frequently asked questions
There are five general types of disc golf throws: backhand, side arm (also known as forehand), overhand, hyzer, and anhyzer.
Grip the disc between your thumb and middle finger. Place your middle finger flat against the inside rim of the disc with your palm facing the disc. Put your thumb on top of the disc to secure it in your hand.
Stand sideways to the target and place your weight on your back foot. Point your dominant shoulder and feet at the target, forming a 90-degree angle with your body.
Stretch your arm behind you and hold the disc flat at waist height. Swing your arm forward and release the disc when it is lined up with the target. Keep your eye on the target and follow through with your arm after releasing the disc.
