Start with a short, flat pass that your partner can catch comfortably. That is the first goal for both a backhand and a forehand. Once you can repeat it, you can add distance, step around defenders and choose better passing angles.
The instructions below describe right-handed throws. If you are left-handed, reverse the directions.
Set Up for Your First Throws
Find a clear space with room for missed throws, away from paths and other activities. Begin roughly five metres from a partner, moving closer if necessary. Use a flying disc intended for throwing and catching, and keep the same disc throughout your first practice.
Before throwing, loosen up with gentle movement and easy passes. For outdoor sessions in Singapore, check your footing and keep a small towel handy to dry your hands and the disc. Choose calm conditions while learning, so you can judge your release more easily.
How to Throw a Backhand
Set Your Grip
Rest the rim against your palm, with your thumb on top and your fingers curled underneath. Hold it securely without squeezing so hard that your wrist becomes stiff. Your fingers should control the rim rather than leave the disc balancing loosely in your hand.
Turn Sideways
Stand with your knees slightly bent and your right shoulder pointing towards your partner. Bring the disc across your body towards your left side, around waist height. Curl your wrist inward slightly while keeping the disc approximately level.
Pull Through Smoothly
Take a small step towards your partner with your right foot. Move the disc across your body towards the target, allowing your elbow to open naturally. Keep the motion compact for short passes; a large backswing makes the release harder to repeat.
Snap and Release
Finish with a quick wrist snap to put spin on the disc. Release it on a level path and let your arm continue naturally towards the target. Avoid lifting your hand towards the sky at the finish.
Think of sending the disc through an imaginary window in front of your partner’s torso. If they can catch it without stretching or ducking, you have delivered a useful pass.
How to Throw a Forehand
Position Your Fingers
Place your middle finger against the inside rim and your thumb on top. Your index finger can sit alongside the middle finger for support. Alternatively, spread the index finger towards the centre of the underside, making a V shape with the two fingers.
Try both positions briefly and use whichever feels easier to control. Fold your remaining fingers comfortably out of the way.
Open Your Stance
Face your partner with soft knees. Hold the disc beside your right hip, with your elbow bent and some space between your arm and body. Take a small step to the right with your right foot to give the disc a clear path.
Flick Your Wrist
Draw your wrist back, then flick it forward, using your middle finger against the rim to help generate spin. Allow a little forearm movement, but keep the action small while practising short throws.
This wrist action is why the forehand is also called a flick. A forceful arm swing often makes the throw harder to control.
Keep Your Palm Up
As the disc leaves, keep your palm generally facing upwards. Turning it down during release can tip the disc and send it sharply off course. Let your fingers finish towards your partner without forcing your elbow straight.
Add a Pivot to Reach Both Sides
Once you can throw from a comfortable stance, practise keeping a pivot point. For these right-handed drills, use your left foot as the pivot and move your right foot around it.
Step across towards your left for a backhand, then return and step right for a forehand. Keep the pivot foot in contact with the same spot until you release the disc. Take manageable steps so you can stay balanced.
This gives you passing options on either side of a defender. During a session, follow the facilitator’s briefing on movement and any adapted rules.
Fix the Flight You Can See
Change one thing at a time, then try several throws before adjusting again.
- The disc wobbles immediately: shorten the distance and reduce your arm swing. Check that the rim sits securely in your grip, then concentrate on a clean wrist snap.
- The disc climbs and drops short: check whether its leading edge points upwards at release. Bring that edge closer to level and send the throw forwards.
- The disc curves strongly to one side: check its sideways tilt as it leaves your hand. Keep the release flatter and avoid twisting your wrist midway through the motion.
- The disc flies flat but misses sideways: work on release timing. Rehearse slowly towards one fixed aiming point, then repeat at a comfortable throwing speed.
Ask your partner to watch your hand at release. They may spot an angle change that you cannot feel.
Three Drills to Build Reliable Passes
Short Passing Sets
Throw ten backhands each, followed by ten forehands. Count passes that arrive within comfortable catching reach. Use eight out of ten as a simple practice target before moving a little farther apart. This is a suggested progression, so reduce the distance whenever your technique starts to unravel.
Step and Choose
Have your partner indicate left or right before each pass. Pivot towards that side and select the appropriate throw. Begin slowly, checking your balance before releasing. This turns two separate throwing movements into a practical choice.
Pass to Gentle Movement
Ask your partner to walk a few steps across a clear area. Throw into the space just ahead of them so they can continue moving into the catch. Swap roles frequently, and add speed only when both players are comfortable.
These passing habits suit TeamLabs’ Ultimate Disc sessions, where teams build possession before attempting to score in a disc golf target. Practise dependable passes first, then work towards controlled scoring attempts.
FAQs
Should I Practise With Both Hands?
Learn both throws with your preferred hand first. A dependable backhand and forehand on that hand are more useful initially than dividing practice across four unfamiliar movements.
Can I Practise Without a Partner?
Yes. In a clear space, aim towards a marked landing area and watch the flight. Use partner practice later to check whether your passes arrive at a catchable height and speed.
Does a Backhand Always Travel Farther?
No. Distance depends on technique, release speed, angle and conditions. Compare your throws by how consistently they reach the intended receiver before testing their maximum range.
Why Does the Same Throw Behave Differently Outdoors?
Wind changes how the disc travels. Shorten your passes in gusty conditions and observe the effect of the breeze before making large changes to your technique.
Can I Change Grips While Holding the Disc?
Yes. Use your free hand to help reposition it. Practise switching grips while looking ahead, so you can keep track of your receiver and the available passing space.
