Ninja Throwing

All throws are aimed at partners chest.

This throwing set covers the complete range of throws you need to play ultimate. The amount of times you repeat this set will determine how quickly your throws develop to a very high level. It is recommend to complete this entire set at least twice a week. In order to reap the benefits of this set you need to concentrate on your stance, wrist and refining technique for accuracy and efficiency. The awkward stances in this drill are there for a reason use them to be able to release a disc at any point or time.

The session can be broken up into 4 sets of 3 or 4 with mini exercises in between (crunches, pushups, wall sits, burpees, ...). Usually this session would start with sprints. Then the set would be done in its entirety once memorised by the squad and then finished up with a drill.

• 10 low backhand (bh) – stand with legs shoulder width apart no movement of feet while throwing
• 10 low forehand (fh) - stand with legs shoulder width apart no movement of feet while throwing
• 10 high bh – stance as above
• 10 high fh – stance as above


• 10 wide bh – Lunge out as far as you can stepping out to the side at 180degrees. Throw with arm out stretched, do not swing your arm, throw from the wrist only.
• 10 wide fh – stance as bh
• 10 touch (slight air bounce) bh – When you release the disc you snap your wrist back to give the disc more spin. The logo on the disc should revolve really fast while the disc moves slowly and softly to the receiver
• 10 touch fh – stance as bh


• 10 fast bh (run away, receive the disc as soon as you turn to run back, stop and throw to partner doing same)
• 10 fast fh (catch and release almost in same motion)
• 10 lefty bh – feet shoulder width apart, not movement in feet


• 5 blades catch R hand
• 5 blades catch L hand
• 5 blades catch double rim catch (2 hands)
• 10 hammers


• compass throws bh (bh all the way around, the awkward stances are there on purpose to practice off balanced throws)
• compass throws fh (fh same as bh)