Harper Lin
Disc golf, which has been around since the 1970s, is a fun outdoor activity that involves throwing a disc into a basket using the fewest number of throws possible. One of the most common ways to throw a disc is the forehand, also known as the flick, which can be tricky to master but offers superior distance and accuracy. To throw a forehand, you must grip the disc correctly, using your thumb, index finger, and middle finger, and flick your wrist forward while keeping the disc parallel to the ground. The wrist movement is similar to skipping rocks or throwing a ball. It is important to keep your palm facing up toward the sky to prevent the disc from flipping over. The forehand throw in disc golf has an active wrist motion, and part of your forehand reachback involves cocking your wrist and loading the disc towards the back of your forearm. At the moment of release, spin the disc with a flick of the wrist, adding spin and acceleration to the disc.
| Characteristics | Values |
|---|---|
| Grip | Between thumb, index, and middle fingers, with the middle finger folded toward the palm. |
| Stance | Feet slightly more than shoulder-width apart, knees slightly bent, with most weight on the throwing foot. |
| Wrist Movement | Bend wrist backward, then flick forward, keeping palm facing up. |
| Elbow | Bent and extended behind you. |
| Throwing Motion | Use your legs, hips, core, and upper body for a smooth throw with distance. |
| Spin | Important for accuracy and stability; achieved by snapping the wrist and rolling the disc off the middle finger during release. |
| Release | Can be high or low; for a high release, throw above the shoulder, for a low release, lunge to the side and release close to the ground. |
| Types of Throws | Pizza flip (used for faking), hammer, scoober. |
| Learning Tips | Focus on having fun, provide positive reinforcement, and allow for individual differences in learning styles. |
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Forehand grip
The forehand, also known as the flick, is one of the two most common ways to throw a frisbee. The grip is one of the most important aspects of a forehand throw. A proper grip helps control the angle of the disc and optimizes spin.
There are several popular disc golf forehand grips, and they are all effective. Finding the one that works for you is the important part. For example, the stacked grip involves placing the middle finger on the index finger and positioning both of them on the inside of the rim of the disc, where the rim meets the flight plate. Position the thumb on top of the flight plate, while the remaining two fingers offer support outside the rim. To create the forehand power grip, bend the index finger until it touches the inside of the rim, and position the extended middle finger where the rim and flight plate meet.
Another grip variation involves keeping your thumb, index, and middle fingers straight while holding the frisbee, so that your index finger and thumb are straight and your middle finger is folded toward your palm. Your index finger should be pointed toward the center of the frisbee, supporting some of its weight. Squeeze the disc, pushing your thumb down and your middle finger tight against the rim. For a power grip, you can move your index and middle fingers together, which will give you more power but less control.
It is important to note that the grip should be firm and may be uncomfortable for beginners. The grip should not be finger-tips only, and the swing should be in line with the target, not circular. Additionally, the palm should be facing upwards during the throwing motion to prevent the disc from flipping over.
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Stance
Foot Placement:
Position your feet slightly more than shoulder-width apart, with the balls of your feet facing forward in the direction of your intended throw. This wide stance provides a stable base and allows you to generate power for the throw.
Knee Bend:
Keep your knees slightly bent. Bending your knees helps you maintain balance and also aids in gathering power for the throw. It allows you to use your lower body to generate additional force.
Weight Distribution:
Shift your weight towards your throwing foot, so that about 80% of your weight is on that foot, while 20% remains on your non-throwing foot. This weight distribution helps you load your throw with power and also ensures stability during the throwing motion.
Hip Rotation:
While a wide stance provides a strong base, it can impede hip rotation. To achieve a powerful throw, you want to be able to rotate freely through your hips and shoulders. Try to find a stance that feels both wide and powerful, allowing you to generate torque with your upper body while still being able to rotate smoothly.
Pivot Foot:
The pivot should be on the opposite side of your throwing hand. For example, if you're throwing with your right hand, your left foot will be the pivot. This is an important distinction as it affects the direction of your throw.
No Marker Scenario:
When there is no defender marking you during a forehand pull, you can turn your stance and throw more across your body. This reduces the load on your shoulder joint and allows for a more powerful contraction of your pectoral muscle, resulting in a stronger throw.
Stepping Forward:
Consider stepping forward with your non-pivot foot during the throwing motion. This can help with your balance and power transfer.
Practice and Adjustment:
Every player has a unique stance that feels comfortable and powerful. Practice different stances and observe how your body moves during the throw. Make adjustments as needed to find the perfect stance for your throwing style.
Remember, the stance is just one aspect of the forehand throw. Combining it with the proper grip, wrist movement, and follow-through will help you master this elegant and effective throw in disc golf or frisbee golf.
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Wrist motion
Cocking the Wrist
When preparing for the throw, cock or wind up your wrist back as far as it can go. This is part of your forehand reachback and helps load the wrist with potential energy.
Flicking the Wrist
As you move your throwing arm from the outside to the inside of your body, flick your wrist forward. The power for this motion should come from your shoulder, passing through the elbow, and into the wrist. This snapping action imparts spin and acceleration to the disc, increasing distance and reducing wobble.
Palm Position
Keep your palm facing up toward the sky during the follow-through to prevent the disc from flipping over. This is similar to the motion of skipping rocks. Avoid turning your wrist over during the release, as this can cause the disc to wobble and turn over.
Wrist vs. Arm Motion
The forehand throw relies more on wrist motion than arm motion. Using your wrist properly will help you generate more power and avoid injury. The correct wrist hinge is crucial—imagine the wrist motion you use to throw a ball, not the one you use to wave.
Grip and Finger Placement
The way you grip the disc and position your fingers also affects wrist motion. Most commonly, you should grip the disc with your thumb, index finger, and middle finger, keeping the other fingers out of the way. However, some people find that adding a third finger, such as the ring finger, provides more power. Experiment with different grips to find what works best for you.
In summary, mastering the wrist motion is key to executing a successful forehand throw in disc golf or ultimate frisbee. Practice these techniques to improve your wrist action, generate more spin, and increase the distance and accuracy of your throws.
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Elbow and hip movement
Elbow Movement
The elbow plays a significant role in the throwing motion. When throwing a forehand, lead with your elbow, bringing it across your body and driving it forward as far as possible. This action helps to generate power and speed. Think of it as elbowing someone in the face to get a sense of the desired motion. Ensure your elbow is level with your hip during the throw, and avoid dropping it too low, as this can restrict the movement. A small amount of elbow movement is sufficient to load the wrist for the throw.
Hip Movement
The hips are also important in the forehand throw. To begin, position your hips perpendicular to your target, with your throwing-side hip slightly back. This stance helps to generate power and accuracy. During the throw, your hips will rotate as you transfer energy and power into the disc. The amount of hip rotation will depend on the specific throwing style you choose, such as the x-step or crow hop.
Elbow and Hip Coordination
The coordination of elbow and hip movement is essential for a powerful and accurate throw. As your elbow drives forward, your upper body will rotate, and your hips will follow through, transferring energy into the disc. This coordinated movement allows you to utilise the power generated by your entire body, not just your arm.
Practice and Adjustment
When learning the forehand throw, it is important to focus on proper form and technique. Practice throwing with your elbow close to your hip, as this will help you develop a smooth and controlled throwing motion. As you progress, you can introduce more arm movement to increase comfort and power. Remember that everyone learns differently, so adjust your technique as needed to find what works best for you.
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Throwing technique
The forehand, also known as the flick, the two-finger, or the sidearm, is one of the two most common ways to throw a frisbee. To throw a forehand, you'll need to flick your wrist forward while keeping the frisbee parallel to the ground as it moves toward your target. This throw 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
There are a few different suggestions for how to grip the frisbee. One source suggests that you grip the disc between your thumb, index, and middle fingers, so that your index finger and thumb are straight and your middle finger is folded toward your palm. Another source suggests that the middle finger should be straight and flat against the inside rim, with the outside rim of the disc making contact with the web between the thumb and index finger. The grip should be firm and will probably feel uncomfortable for beginners. For more advanced throwers, the index finger may be placed together with the middle finger so that it can extend straight out in line with the palm of the hand, allowing for more wind-up and, therefore, more spin.
Stance
Stand with your feet slightly more than shoulder-width apart and your knees slightly bent, so that most of your weight is on your throwing foot. You can also try lunging to the side you're throwing on, sinking down as low as you can, and releasing the disc just inches from the ground.
Movement
Bend your wrist backward, then flick your hand forward, using your shoulder for power. The movement should come from your wrist, elbow, and shoulder, rather than your arm. Think about throwing a ball—the same wrist motion should be applied to throwing forehands. You can also try cocking your wrist as part of your reachback, loading the disc toward the back of your forearm, and then spinning the disc with a flick of the wrist upon release.
Follow-Through
After releasing the disc, follow through by letting your body and arm continue their momentum. Your wrist should move to 180 degrees from where it started, now toward the front of your forearm. This motion adds spin and acceleration to the disc, giving you more distance and less wobble. Keep your palm facing up toward the sky so the disc will come off flat. After you release the disc, point after its flight path with your hand, keeping it level, with your palm up.
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Frequently asked questions
Grip the disc between your thumb, index, and middle fingers, with your index finger and thumb straight and your middle finger folded towards your palm. The grip should be firm and tight.
Stand with your feet slightly more than shoulder-width apart and your knees slightly bent, so that most of your weight is on your throwing foot.
Bend your wrist backward, then flick your hand forward, using your shoulder and wrist for power. Keep your palm facing up toward the sky so that the disc comes off flat.
The pizza flip is used mostly for faking. You start with a regular forehand throw, but at the last minute, you rotate the disc counter-clockwise under your throwing arm, using just your middle finger to hold the disc. Then, release the disc toward your dominant side.
