Miles Bennett
Disc golf, also known as frisbee golf, is a fun sport that can be played casually or competitively. The game is similar to traditional golf, but instead of using clubs to hit a ball into a hole, players throw a disc or frisbee from a tee area toward a target, which is usually a pole with chains and a basket. The primary throws used in the game are the backhand and forehand, which are quick and easy to learn. This guide will focus on the backhand throw, which is the most basic throw in disc golf and is used 90% of the time. To throw a backhand, stand sideways to the target with your weight on your back foot. Hold the disc in your dominant hand with your thumb on top and your fingers underneath. Stretch your arm behind you and hold the disc flat at waist height. Then, quickly swing your arm forward and release the disc when your wrist is pointing toward the target.
| Characteristics | Values |
|---|---|
| Grip | Thumb on top, fingers underneath |
| Stance | Stand sideways to the target, with feet at a 90-degree angle to it |
| Weight Distribution | On the back foot |
| Shoulder | Point dominant shoulder at the target |
| Disc Position | At waist height, flat, behind the shoulder of the throwing arm |
| Throwing Motion | Quickly swing your arm forward |
| Release | When the disc is lined up with the target |
| Follow-Through | Let your arm continue swinging to increase distance |
| Practice | Throw a lot, but rest when your body tells you to |
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What You'll Learn
Hand grip
When throwing a backhand, which is the most basic throw in disc golf, stand sideways to the target with your weight on your back foot. Hold the disc in your dominant hand, placing your thumb on top and your fingers underneath. This grip ensures that you have a secure hold on the disc and allows for a smooth release.
Position your arm straight behind you, with the disc at about waist height and angled flat. Keep your wrist flat, and line up the disc with your wrist. Maintaining this flat position throughout your throw will help increase the distance and accuracy of your shot.
As you swing your arm forward, keep the disc at waist height. Release the disc when your wrist is pointing toward the target. This ensures that the disc will fly in the intended direction.
Experiment with this throwing position until you find a comfortable stance and grip. Practising in front of a mirror can help you observe and correct your body positioning.
Remember, as one source suggests, "Much has been said (about technique), but...you should absolutely 100% throw understable and not overstable discs!"
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Throwing technique
The backhand and forehand are the primary throws used in disc golf, with the backhand being the most basic throw used 90% of the time. To throw a backhand, stand sideways to the target at a 90-degree angle. Place your weight on your back foot and point your dominant shoulder at the target, as if you were hitting a baseball. This will help the disc to fly in a straight line. Point your feet straight in front of your body so that they are perpendicular to the target.
Using your dominant hand, grip the disc with your thumb on top and your fingers underneath. Hold your arm straight and pull it behind you, with the disc at about waist height and angled flat. Then, quickly swing your arm forward and release the disc when your wrist is pointing at the target. Keep the disc at waist height as you make the throw, and let your arm continue swinging to increase the distance.
To improve your throw, focus on your nose angle. If the nose angle is even slightly above horizontal, the disc will usually glide high and its flight path will be more over stable. Additionally, work on your footwork, allowing you to start the throw by opening your hips forward, which pulls your torso and arm. Practice good form in front of a mirror so that you can easily see how your body is positioned.
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Footwork
Stance and Posture
Stand with your feet shoulder-width apart, facing 90 degrees from your target. This stance provides a solid base for your throw and helps with accuracy. Place your weight on your back foot, which will be your dominant side's foot. For example, if you're right-handed, your right foot should be your back foot. This stance will help the disc fly in a straight line.
Hip Movement
Before throwing the disc, plant your front foot first, then push off your back leg and open your hips. This hip rotation is essential for generating power. Pull with your hips, driving the power through your shoulder and into the throw. Think of it as a "lawnmower pull" style, where you cock your elbow and pull it close to your body.
Transferring Weight
As you throw, transfer your weight from your back foot to your front foot. This weight transfer adds momentum to your throw and helps increase the distance of your disc flight.
Practice and Experimentation
Experiment with different stances and footwork techniques to find what feels most comfortable and effective for you. Practice your footwork in front of a mirror to observe your body positioning and make adjustments as needed. Remember, mastering frisbee golf throwing technique takes time and consistent practice.
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Backhand throw
The backhand is the most basic throw in disc golf, and it is used 90% of the time. It is also the first throw most people learn when they pick up a disc. Here is a step-by-step guide to performing a backhand throw:
Footwork
The hardest part about learning how to throw a backhand is perfecting the footwork. Even standing still, your feet have to be in a certain place, with the proper follow-through after you release the disc. The general idea is to get your strong foot planted before you release. Ideally, your strong foot should plant as you’re at the peak of your pull-back. This will give you the power to push off your back foot and rotate your hips. To achieve maximum distance, your front foot should be in front of the back foot, such that the hips are rotated slightly away from the target.
Stance
Stand sideways to the target and place your weight on your back foot. Your hips should be turned perpendicular to the target, and your dominant shoulder should be pointed towards it, similar to when you're hitting a baseball. This will help the disc fly in a straight line. Point your feet straight in front of your body so that they form a 90-degree angle with the target.
Grip
The most-used backhand grip is called the FAN GRIP. The pad of the index finger is placed on the underside of the disc, with the crease of the first knuckle on the edge of the rim, and the other three fingers “fanned” out on the bottom of the disc. This provides additional stability in the throw and increases accuracy. Another common grip is the POWER GRIP, where all four fingers are tucked tightly against the underside of the rim of the disc. This maximises the power of the throw and is typically used for long-distance throws. For both grips, your thumb should be on the flight rings on the top of the disc, typically pointing forward at an angle.
Throwing
Hold your arm straight and pull it behind you, positioning the disc behind the shoulder of your throwing arm. Outstretch your arm so that you have the maximum amount of leverage from which to throw the disc. Hold the disc flat at about waist height. Keep your wrist flat and then line up your wrist with the disc. Try to maintain this flat position throughout your throw. Quickly swing your arm forward and release the disc when your wrist is pointing toward the target, keeping the disc at waist height as you make the throw. After releasing the disc, let your arm continue swinging to help increase the distance of your throw.
Angles and Visualisation
Learning your angles is key to playing in the wind. As a general rule to maintain accuracy, do not expose the bottom of the flight plate to the wind. The exception is if you have a left-to-right crosswind or tailwind, in which case exposing the bottom of the flight plate to the wind can add distance. To achieve a flat release, angle the nose of your disc slightly down. Visualising your flight path is also important. Stand in the tee box and analyse the fairway ahead of you. What kind of disc are you holding? What’s the flight pattern of the disc? If your release timing is accurate, how will the disc travel down the fairway? Will it S-curve?
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Forehand throw
The forehand, also known as the flick, the two-finger, or the side arm, is one of the two most common ways to throw a frisbee. It can be tricky to master, but it will eventually become your most accurate throw at middle distances and a better throw for windy conditions. Here is a step-by-step guide on how to throw a forehand:
Grip
Hold the frisbee with your thumb, index finger, and middle finger, keeping the other fingers out of the way. The grip should be firm and tight, and your middle finger should be straight and flat against the inside rim of the frisbee. The outside rim of the frisbee should make contact with the web between your thumb and index finger.
Stance
Stand with your feet slightly more than shoulder-width apart and your knees slightly bent, with most of your weight on your throwing foot. You can also try lunging to the side you're throwing on, sinking as low as you can, for a low release flick.
Wrist Movement
Bend your wrist backward, then "flick" it forward, using your shoulder for power. Keep your palm facing up toward the sky to prevent the frisbee from flipping over. Think of the wrist movement as similar to skipping rocks.
Follow Through
After releasing the frisbee, follow through by pointing your hand after its flight path, keeping it level with your palm up. Keep your pinkie and ring finger slightly bent up and continue to look at the receiver to ensure the frisbee is headed in the right direction.
Variations
Once you've mastered the basic forehand throw, you can try variations such as the high release flick, where you throw the frisbee above your shoulder, and the pizza flip, where you rotate the frisbee counter-clockwise at the last minute to fake out your opponent.
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Frequently asked questions
You should stand sideways to the target, with your weight on your back foot. Your feet should be pointing straight in front of your body, forming a 90-degree angle with the target.
Hold the frisbee in your dominant hand, with your thumb on top and your fingers underneath. Keep your arm straight and pull it behind you, with the frisbee at waist height and held flat.
Swing your arm forward and release the frisbee when your wrist is pointing towards the target. Keep the frisbee at waist height as you throw and let your arm continue swinging to increase the distance of your throw.
As a beginner, you should throw understable discs, such as the Fuse from Latitude64 or the Mako3 from Innova. Stick to putters and midranges up to speed 5.
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