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Drills for Ultimate |
Despite its relative infancy, Ultimate has already produced numerous drills intended to improve individual and team skills. While it is not necessary to know a large number of drills, a team should know a few of these that they execute well. Well-designed drills will benefit the experience level of the player and permit everyone to attempt to perform the key aspects of the drill.
Select Ultimate Frisbee drills that develop complete players: defenders, receivers, and throwers. When incorporating drills into your practice sessions, you will need to know the skill level of the players, what part of their game needs attention, and the amount of conditioning that is desired. Drills for beginners should focus more on skills than on conditioning. Advanced drills should hone skills while under pressure and while fatigued. As the team advances, add drills that concentrate on the unique aspects of your team strategies.
Basic and Novice Drills
Warm-up Drill 1: "The Stack"
Number of players: Any.
Purpose: Warm-up.
This is a great drill to practice cuts and short throws while fatigued. Give-and-Go runs are also worked on. Your practice warm-up can lead naturally into this drill.
Players form two lines that are about 10 metres apart. Maintain about 5 metres between each player in the line. All players except Player A place their disc on the ground in front of them.
Player A throws his disc to Player B, then runs to the back of B (position 2), stutter-steps, then turns to cut towards position 3. As s/he passes B, Player B throws the disc back to A. Player A then quickly throws the disc to the next player (before his third step). Play continues without stop until Player A reaches the first available position (position 9 in this case) without a player.
As player A reaches position 4, Player B picks up his disc and begins his run. Continue this pattern until all players have run the "stack."
Level of Difficulty: Easy.
Variation: Try different types of throws.
Give-And-Go Warm-up
Number of players: 2.
Purpose: Warm-up exercise for two people to practice the Give-and-Go.
This drill works on quick catch-and-releases needed for real life Give-and-Go situations. It is also excellent for gauging the wind's effect on short touch passes while running. Two players jog together around the field maintaining about 5 metres space. Throw soft leading passes.
Ensure that travel violations do not occur. Release the disc before the third step.
Level of Difficulty: Easy.
Variation: Reverse direction on the way back to practice throwing in different wind conditions and forehand/backhand throws.
Throwing in Pairs
Number of players: 2.
Purpose: Warm-up various types of throws.
This is a basic throwing drill. Each pair stands about 10 metres apart. Players alternate tossing and catching. Practice forehand and backhand throws.
Level of Difficulty: Easy.
Variations:
- Practice different throws, including high throws to encourage skying for the disc.
- Throw-o-Rama: Throw 25 backhand, 25 forehand, and 25 hammer throws without dropping them. Restart the count if a drop occurs.
- Increase the distance between throwers to practice long passes and hucks.
- Practice throwing to a running target (see Diamond Drill below).
- Practicing line throws and throwing to the corners (moving target).
- Using two discs, stand 20 metres apart. Each player throws a disc, takes one step towards each other, and continues until no space remains.
3-Player Marking Drill
Number of players: 3.
Purpose: Standard warm-up drill to practice pivoting and throwing past a mark.
This is a great warmup drill before practice. It does not involve a great deal of running but is non-stop action. It emphasizes good marking and pivoting techniques. Normally, hammers are not permitted for this exercise.
Throughout the drill, there is a thrower, receiver and a marker. The receiver stands 5 metres from the marker-thrower pair. After releasing the disc, the roles change: the receiver with the disc becomes the thrower; the old thrower becomes the marker and must run to the thrower to mark the disc; and the former marker becomes the receiver. The receiver must be stationary. The thrower must run immediately upon releasing the pass. The thrower and the receiver should be about 6 metres apart. The stall count is 5 seconds and the marker should start stalling at 6 (ie, "Stall 6, 7 8, 9, 10 STALL!"). If the throw is incomplete, players do not switch roles. Keep trying until you make a completion.
Markers need to loudly call "UP!" whe the disc is thrown. They should also practice marking close to the thrower's body and keeping hands low. However, be alert for high-release backhands!
Level of Difficulty: Medium.
Variations:
- Practice the quick first step for a Give-and-Go scenario.
- Make the drill into a game: Throwers get a point for every successfully caught pass. The first person to 10 wins.
- Practice different marks (force flick; force backhand; force middle).
- Decrease the distance between thrower and receiver. Shorter distances are more difficult to throw around a mark.
- Piggy in the Middle: The marker becomes a "piggy" player between the two throwers. Practice banked throws (IO and OI) around the piggy, who cannot move. Rotate roles after several throws.
Diamond (or Line) Drill
Number of players: 6+.
Purpose: Practice basic offensive skills such as cutting and throwing to a moving target.
Place four cones about 15 metres apart. Form two stacks of players behind two cones as shown. Player A cuts to the right. Player B throws the disc into space for Player A to run to and catch. Player A runs to the back of the stack opposite from which s/he came. Player B cuts immediately to the right for a pass. Players alternate throwing and catching. Receivers should not slow down when approaching the disc.
After each player has attempted several backhand throws, change the direction of the cuts to practice forehand throws.
Level of Difficulty: Easy.
Variations:
- Challenge the players to complete 10 pass completions in a row.
- Receivers stop and throw the disc back to the line before returning to the end of the stack.
- Vary the drill by cutting to either side.
- Add a marker. Throwers need to pivot (same as Break Mark below).
- Add defenders. Include boulder cuts and jukes.
Come-to
Number of players: 8+.
Purpose: A good warm-up drill to practice cuts and throws.
Two stacks (A and B) of players face each other. The first player in stack B (B1) and second person in stack A (A2) have discs. A1 cuts. B1 throws and immediately cuts for A2's throw. Meanwhile, A1 catches the throw from B1 and clears to the back of stack B. After A2 throws, s/he immediately cuts for B2.
This drill is a good pre-tourney warmup exercise and is used by many teams. It helps to fine-tune leading passes. A well-drilled team should run this drill very smoothly, without drops and at a fast rhythm.
Level of Difficulty: Medium.
Variation: Add a marker. A1 cuts, B2 marks, B1 throws, B1 cuts, A3 marks, A2 throws, A2 cuts, B3 marks, B2 throws, B2 cuts. This variation is not recommended as a pre-tourney warmup as it could considerably slow down the pace.
The Ladder
Number of players: 8+.
Purpose: A continuation drill where the first thrower runs to receive the last continuation.
Form three or four stacks, each 10 metres apart. Stack B is a short (handler) stack, Stack C is a mid-field (mid) stack, (optional) stack D is a deep stack. Stack A faces them. B1 cuts, A1 throws and heads downfield behind stacks B, C, and D. B1 throws a continuation to C1, who throws to D1, who throws to A1 (who has been hustling downfield for the end zone score). After throwing, players rotate to the back of the next stack. Players from stacks B, C, and D should all cut to the same side of the field.
This is an excellent 'hustle' drill. It is good practice for handlers to think about heading all the way downfield after a short throw.
Level of Difficulty: Medium.
Variation: Set a minimum number of successive no-drop plays before the drill can end.
Apple Drill (or Big Man or Huck-O-Rama)
Number of players: 7+.
Purpose: One thrower repeatedly throws deep to covered offensive players.
Form two stacks. One is on offence, one is defence. Lne up at mid-field, in the center of the field. One thrower stands either along the sideline or between the two lines. The thrower says "Disc in" and the O and D take off together. O makes (at most) one fake, and then runs downfield for the end zone, heading toward the back cone on the thrower's side of the field. The thrower attempts to lead the deep runner. If possible, thrower should make some fakes first.
This drill works on timing and communication between thrower and receiver, reading the disc, and skying. The thrower needs to lead the receiver. Throwing up high for a free-for-all is unacceptable. Thus, weaker throwers should throw very early, and forget about trying to throw all the way into the end zone. Stronger throwers can wait longer.
Caution: Offence should NOT fake much! Faking will prevent the thrower from setting up properly. The right time for the fake (in a real game) is BEFORE the thrower has caught the disc.
Level of Difficulty: Easy.
Variations:
- Receiver can head for the far corner if they think that the thrower can get it there (the thrower can line up at centre field if necessary).
- See the animation for a similar version of the Apple Drill.
Firing Squad (or Disc Feed)
Number of players: 4 to 5.
Purpose: One player has to catch and quickly distribute discs.
Four players stand in 6-metre diameter semi-circle. Two have discs. One receiver stands in the center of the semi-circle facing the others. One player in the semicircle passes to the receiver who catches and immediately throws the disc to another player. While the receiver is throwing, the other disc is thrown to him/her. All throws from the semi-circle go to the center person.
The feeder can work on catching and throwing with either hand. This drill works on quick catch-and-release coordination and peripheral vision.
Level of Difficulty: Easy.
Variation: Speed up the drill.
The following drills are also available. Animations are included.
| Drill | # Players | Description |
|---|---|---|
| Break Mark Continuation (or Double Boulder) | 7+ |
A boulder cut drill that also works on timing and flow. Variation 1: Try throws on the open side. Variation 2: Add an active defender to each line and/or the thrower. |
| End Zone 1: Vertical Stack | 6+ |
Practices dump-swing-score and cutting in the end zone. |
| End Zone 2: Breakaway | 6+ |
Practices end zone cuts when you're running away from the thrower. |
Intermediate Drills
Ping Pong (or Kill Drill)
Number of players: 2.
Purpose: Warm-up throws to a moving target and cutting/throwing while fatigued.
This is a basic throwing drill to a moving target. Each pair begins about 10 to 15 metres apart. One player, who remains the receiver, runs back and forth for the catches. After each catch, the receiver plants a pivot foot and throws the disc back to the stationary thrower, turns around, and cuts the other way. The handler throws OI forehands from the right (or IO backhands) and OI backhands from the left (according to the direction that the cutter is running). After 20 catches in a row with no drops, the thrower and receiver switch roles.
Level of Difficulty: Medium.
Variations:
- Add a non-active marker on the handler. This version of the drill is sometimes called the Windshield Wiper.
- Add mids, deeps, and/or defenders.
- Yo-Yo's: Place a cone 20 metres in front of the receiver, from which s/he will practice making cuts at a 45 degree angle to the thrower.
Weave (Frisbee Handler Drill)
Number of players: 3.
Purpose: Practice the give-and-go and handling while advancing the disc downfield.
This is a basic weave drill to practice handler skills. One handler (A) cuts downfield towards the middle to receive the disc from the thrower (C). The next handler (B) cuts downfield toward the middle while C runs around A. A throws to C, A runs around C, and so forth. Try to move the disc downfield instead of side-to-side.
As skills improve, include true Give-and-Go's. Two handlers (A and B) make give-and-go cuts up the field. This cut can be parallel to the sidelines or crossing. After a few throws, the A should look-off the other handler (B). Now the third handler (C), who has been backing up the play, makes a cut to the open side. Repeat. The players should work the disc up the length of the field using a variety of give-and-go cuts. Vary throws from high- and low-release, inside-out, and looping outside-in passes appropriate to the types of cuts.
Level of Difficulty: Medium.
Variations:
- Practice other throws, including hammers and Scoobers.
- Add mids, deeps, and/or defenders.
| Drill | # Players | Description |
|---|---|---|
| Double Huck | 6+ |
Practice cuts from a vertical stack. A second long throw down the line encourages plenty of running. |
| Circle D | 14+ |
A warm-up drill focusing on throws under pressure, breaking the mark, and cup-type defences. |
| Box D | 7 |
A box-type defence to practice the force, cup, and accurate throws. |
| Box (or 4 Corners) | 4 |
Practice throwing to a moving target. |
| Break Mark (or 3-Man) | 3 |
A great warm-up drill having two receivers and a marker work on pivoting, throwing under pressure, breaking the force, and active marking. Start stall counts at 6. |
| 3-Player Square (or just Square) | 3 |
Practice throwing to a moving target. Variation: Players 1 and 3 each have a disc to throw, starting with Player 1 to Player 2, etc. |
| Break Force Burn | 14 |
Break the force and create flow at the back of the vertical stack. |
Advanced Drills
Double-Stack IO Drill
Number of players: Any.
Purpose: Practice throwing break force throws.
Two stacks of receivers are positioned about 10 metres apart. Another stack of throwers starts 12 to 15 metres in front of the two stacks. Everyone cycles through each position in this drill. The front person in the thrower stack places a staight-up mark on the thrower. Receivers cut 5 or 6 steps between the two stacks, then sharply boulder-cut towards the thrower. The thrower needs to fake (once or several times) and execute a break force throw.
This drill rehearses break force inside-out throws and good boulder cuts. Throwers are encouraged to time the pass so that the cutters are catching at least 15 metres away. Throwers work on timing, fakes, and accurate throws. This is also a good warm-up drill.
Level of difficulty: Difficult.
Variations:
- Eliminate the thrower stack. Instead, have each player throw 5 discs and mark 5 times. The mark selects a force which is reversed with each throw. Receivers (from the open side) cut from the front of their stack behind the other stack in order to emphasize the break force throw. They should accelerate completely through their catch. Make sharp, determined cuts (no bananas). Throwers should attempt inside-out, leading passes.
End Zone 3: Swing Drill or "The Seattle"
Number of players: 7+.
Purpose: Practice a short dump cut and swing pass before end zone penetration.
Everyone cycles through each position in this drill. Throw to end zone, get the disc back from end zone, throw a swing pass, clear to back of far stack (2), wait and then cut hard for the score when you are at the front of the stack 2, throw back out of the end zone, clear to the front stack (1), wait until you are at the front of stack 1, make the dump cut, and so forth.
This drill rehearses short dumps and throws while encouraging good cuts. Players work on timing, pump fakes, and accurate throws. This is also a good warm-up drill.
When first running this drill, players sometimes get confused because, after catching the disc in the end zone, they throw it right back. It is helpful to mention that in a real game, once the disc is caught in the end zone, it is a goal. However, in this drill, we throw the disc back to the thrower to 1) allow the use of only 1 disc and 2) pretend that the end zone cut was looked off, thus allowing the thrower to attempt a swing pass.
Begin by setting four cones as shown. Position Cone 1 about 15 metres from Cone 3. One player begins the drill at position 1. The other players stack equally behind Cones 3 and 5 as indicated. Player A starts by throwing an OI disc towards position 2 for Player C (from position 5) to catch. Player A cuts to position 6 to receive the backhand pass from Player C. Meanwhile, Player B has made a dump cut and is now running to position 1 to receive the backhand swing from Player A. Player C clears to the end of the stack at position 3. Player A retires to the end of the stack behind position 5.
The new player at position 1 (Player B) now continues the mirror of the play by throwing to the player cutting from the stack at position 5 to position 4, and so on. It is important to cut hard for the continuation and for the swing. Do not jog!
View the animation of the End Zone Reset Drill.
Level of difficulty: Difficult.
Variations:
- Player C can either cut to position 2 or horizontally to an imaginary back end zone cone for the goal!
- Add two defenders to cover the players making the dump cut and then the swing throw.
Sideline Drill 1: "The Berkeley Reset"
Number of players: 4.
Purpose: Develop handler skills and defend against the sideline "squeeze."
The Berkeley is a set play for getting the disc off the sideline (for example, after a throw has gone out of bounds). The play consists of a receiver (usually a handler) positioned parallel to the thrower with about 10 metres between them. They will take what their defender gives them by breaking either up field or down field to an open space where the thrower has put the disc.
This drill can be played as a mini-game. Divide into teams of two. Space groups of two teams along the sidelines of the field. Position 3 cones about 10 metres apart as shown in the diagram.
Player A looks upfield while his mark begins a stall count. The disc becomes dead (stalled) at a predetermined number, usually 10. At stall count "4" Player A turns to face Player B. That is the signal to Player B to begin his cut towards Player A. Player B can try to shake his mark by cutting in front or behind Player A, who should time his fakes accordingly.
Each player attempts two throws while assuming that upfield is in one direction. The thrower then reverses his starting position and assumes that upfield is in the opposite direction. The thrower attempts two more throws. Although switching directions helps the thrower to practice backhand and forehand throws, the cutter will dictate which direction s/he runs.
No upside-down throws are permitted (unless the coach instructs the teams to work on hammers, blades, and scoobers). Cutters cannot run more than 30 metres from the thrower. Catches within the triangle are worth one (1) point; behind the thrower are two (2) points, and upfield are three (3) points. The team that ends with the highest number of points wins.
Level of Difficulty: Medium.
Variation: Add a third handler to cut if the first handler is looked off.
Dump and Huck Drill: "The Sandahl"
Number of players: 6+.
Purpose: Practice dumps and hucks.
This drill was presented by John Sandahl of Team Subzero to the 2008 UPA Level One coaching class in Seattle. It rehearses short dump throws and long hucks. Players work on timing, pump fakes, and how to read a disc in flight.
Position four cones about 10 metres apart in a diamond shape. The team stacks behind position 1, with one player at position 3 and another at position 4.
Player A begins the drill by passing to Player B. A immediately cuts to position 2 to receive the dump pass from B. As A is running, Player C begins the first leg of his cut to the far side of the field. Meanwhile, B runs to the vacated position 4.
The second diagram (left) illustrates the next phase of the drill. If Player A does not have the disc by the time C cuts to the other side of the field, Player C can make a short in-cut towards A as shown. Player A makes a strong forehand pump fake which directs C to cut long to the far side of the field. Player A hucks the disc long into space, permitting C to run it down for the catch. Meanwhile, Player A runs to position 3 and the drill continues.
Level of difficulty: Medium.
Variation: Add a marker at position 2 and/or at position 4 (to defend against the huck).
Horizontal Cross-field Hucking Drill 
Number of players: Any.
Purpose: Practice cutting and hucking.
The video of this hucking drill from the Ultimate Handbook web site requires Flash to run. Divide into two groups on each sideline. A "handler" from each group cuts towards the middle of the field to receive a pass from a thrower from his group. The handlers huck to the receiver from the other group that is sprinting for the nearest end zone.
The players run to re-stack in the opposite group.
Level of difficulty: Medium.
Cambridge Handlers Drill
Number of players: 6+.
Purpose: Practice dumps, swings, and hucks.
Begin with 1 dump, 1 deep, and a line of players with several discs.
Starting from the front of the line:
- Throw to the dump.
- Cut for a swing pass that the dump throws.
- Throw a give-and-go to the original dump.
- Drop back for a dump from the line.
- (Initial dump starting position) Catch the dump throw from the line.
- Throw a swing pass to the handler from the line.
- Cut for the give-and-go from the handler.
- Throw a huck for the deep.
- Begin running, cross behind the line of players to make a deep cut.
- (Initial deep starting position) Catch the huck from the handler that has just caught the give-and-go.
The receiver catching the huck runs to re-stack with the disc in the line. View the animation of the Cambridge Handlers Drill.
Level of difficulty: Medium.
Dump or Break Drill
Number of players: 5.
Purpose: Practice handler skills, breaking the mark, and dumps.
Begin with 3 handlers (thrower, dump, and break-mark receiver) and 2 defenders (mark and dump guard). At first, check the disc after each throw. Once the players know where to go each time, try playing without stopping from one end zone to the other. Mix up the offence and defence so that everyone plays every position. Start the stall count at 6 to encourage quick throws.
The two possible scenarios are:
- After a break-mark throw: The thrower runs around the receiver to become new break-mark receiver. The marker quickly takes position by the receiver to force back the way the disc came). The break-mark receiver who catches disc becomes the new thrower. The dump and dump guard keep the same positions.
- After a dump throw: The thrower runs around the receiver to become the new break-mark receiver. The dump guard runs around the receiver to become the new marker (forcing back the way the disc came). The marker maintains position and becomes the new dump guard. The break-mark receiver holds position to become the new dump. The dump that catches the disc is the new thrower.
Level of difficulty: Difficult.
10 Pull
Number of players: Any.
Purpose: Used to practice any strategy, play, or skill.
This drill may be the single best team drill for Ultimate. Divide into two teams. One team is defence, the other is offence. The D pulls ten times to the O. Each team has only ONE turnover per pull. If the O turns it over, the D immediately attempts to score. If D fails in its attempt, they return to their end zones and the defence pulls again.
This drill is not about keeping score; it is meant to rehearse an element of game play. It also teaches respect for possession of the disc, since only one turnover per scoring opportunity is permitted. Use the 10 Pull drill after learning a new play. Emphasize that play during the drill. The 10 Pull can replace one of the scrimmages in your practice session.
Level of difficulty: Medium to Difficult.
End Zone 4: Standard Vertical Stack Drill
Number of players: 14.
Purpose: Rehearse a standard end zone play.
Stack five receivers in the end zone as shown, with five defenders tightly positioned to defend the open side. The thrower has the disc about 15 metres from the middle of the goal line. The other handler is about 5 metres from the sideline. Passes can be made to the front receiver or among the handlers.
If the pass is completed or after one or two cuts by the receiver, s/he runs to the back of the stack. #2 receiver in the stack runs forward to take the original receiver's starting position and the play continues.
If the middle handler commits to a strong cut to the sideline, the receiver at the front of the stack becomes the new middle handler and must run for the potential dump.
Tip: The receiver should begin or move the defender a few metres away from the centerline to create more space to cut to the break force side. S/he should cut to the break side when the disc is swinging from the sideline to the middle handler.
Level of difficulty: Medium to Difficult.
Variation: Begin the drill with the disc on the sideline. The handler in the middle of the field fakes a cut up-line and then receives the swing pass in the middle.
End Zone 5: Mirror End Zone Drill
Number of players: 14.
Purpose: Rehearse a vertical stack end zone play. Play as a short game.
Use one end zone. Create another end zone using two cones. Both end zones share one common goal line. Stack five receivers in an end zone as shown, with five defenders tightly positioned to defend the open side. The thrower and mark position themselves at the centerline about 15 metres from the goal line. The remaining handler and defender are across from the thrower about 5 metres from the sideline. Play begins with a check. Passes can be made to any receiver or handler. The thrower can call any play, such as the End Zone 4 (Standard Vertical Stack Drill) play above.
When a point is made or a pass is incomplete, the defenders toss the disc to a spot within the other end zone, which becomes the starting point for the new thrower. Team roles are reversed (offence becomes defence; defence is now offence). Teams should be allowed a few seconds to set up in the other end zone. Play begins again with a check.
Play until the first team reaches 5 goals.
Level of difficulty: Medium to Difficult.
Variation: n/a.
4-3 Handler Drill
Number of players: 7.
Purpose: Practice give-and-go plays while fatigued and out-numbered.
Three handlers practice dumps, swings, and give-and-go's. Three defenders play man on the handlers while the fourth defender floats to assist the other three. The main responsibility of the "float" is the stop all IO passes to the break side of the thrower. The object of the drill is to score by having the handlers complete a pass over the middle line of the field.
When a point is made or a pass is incomplete, the defenders toss the disc to a spot within the other end zone, which becomes the starting point for the new thrower. Team roles are reversed (offence becomes defence; defence is now offence). Teams should be allowed a few seconds to set up in the other end zone. Play begins again with a check.
Cycle through groups of 7 players. Reverse roles when it becomes your turn (from offence to defence, etc.) Play until everyone has played both offence and defence three times.
Tip: Marks need to quickly jump in front of the handler as soon as a throw is made. Handlers should attempt to cut as soon as the throw is made. Do not stand still to watch the disc.
Level of difficulty: Difficult.
Variation: Run this drill full-field.
The following drills are also available. Animations are included.
| Drill | # Players | Description |
|---|---|---|
| Triangle with Defence | 3+ |
Works on leading passes and encourages layout D's. |
| Arrowhead With Defender | 3+ |
A variation of the Triangle With Defence, this drill imitates a cut from an imaginary stack. |
| Daisy | 3+ |
Practice give-and-go runs. |
| 3-Person Weave | 3 |
The core of the "Standford" offence: cuts, dumps, and swings intended to move handlers down the field. |
| Boulder Flow | 6-7 |
Advanced flow with boulder cuts to the force side (usually). |
| End Zone Soup | 14 |
An end zone play using handlers and a dump manoeuvre. |
| Advanced End Zone Defence | 6-7 |
A junk play to defend against the vertical stack in the end zone by forcing the disc to a sideline. |
| Behind the Cup Offence | 14 |
An ordered full-line play for middles and longs behind the cup. |
| Ultimate Skills and Drills | Animated drills, plays, tips, and tricks for Ultimate Frisbee |
| Ultimate Skills | Articles and tips on Ultimate fundamentals written for the land down under. |
| Skills & Drills | The UPA's drills page. |
| Skills & Drills | The Australian Flying Disc Association skills clinic. |
| Stepping Up | An article on developing quick footwork and improving your practice sessions. |
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