2 players; 1 disc
Each pair stands a comfortable distance apart and completes passes between each other to
practise the basic techniques of throwing a forehand and backhand. This is used as a basic
warm-up and practise at all levels of play.
6+ players; 1 disc
Forms a well-spaced circle facing inwards and with one person holding a disc. The first
person passes the disc to their right and then runs around the outside of the circle in
the opposite direction (clockwise). The disc is passed around the circle and meets the
thrower as they arrive back in place. They pass it on to the next player (on the right)
who then does the same thing. The relay continues until it is the original thrower's turn.
Try to get players to throw backhands if right-handed and forehands if left-handed.
Change the directions of passing and running so that both forehands and backhands are practised.
6+ players; 4+ discs; 2 cones
Form two stacks of at least three players each, facing each other behind cones about 15m
apart. The first player from one line cuts to their right and is thrown the disc by the
first player in the other disc. The thrower then makes the next cut to the other line,
while the receiver continues through to join the end of the opposite line from which they
came. Two extra cones may be used to provide a cutting and throwing target. After a while
change the direction of cuts so that both backhands and forehands are practised.
6 players; 1 disc; 6 cones
Place the six cones in a zig-zag pattern about 5m apart, with the furthest cone about 15m
from the first. The players stack behind the first cone. The first person has the disc, on
"go" they run around all of the cones as fast as possible, carrying the disc
with them. When they get to the last cone, they turn around and throw it to the second
person who does the same thing. Eventually, the whole team is stacked up behind the last
cone.
Form two teams and have a race.
2 players; 1 disc
This drill combines the pivoting and throwing motions, and gets the players used to using
their correct pivot foot. Throwing in pairs, have the thrower pivot across before
throwing. Repeat 10 times on backhand and forehand sides.
3 players; 1 disc; 3 cones
This drill practises banked throws. Split into groups of three. Have the thrower and
receiver stand at cones 10m apart with the "piggy" in between them. The aim is
to connect passes without the piggy getting the disc. The players are not allowed to move.
The thrower must throw inside-out or outside-in throws by altering the outside angle of
the disc.
8+ players; 1 disc; 4 cones
Form a 10m square with the 4 cones. Start with even stacks behind the cones facing the
centre of the square. The disc is at the front of one line. A player cuts from the next
line to the right in a counter-clockwise direction and is thrown the disc. They throw it
to a similar cut from the next line and so on. Each thrower joins the next line around the
square after throwing. After a while, change the direction.
After this drill has been mastered, try introducing a second disc going around the square.
12+ players; 4+ discs; 4 cones
Form four stacks down the centre of the field behind cones. The front stack holds the
discs and faces the other three stacks which are lined up away from the first stack. The
first cutter from the second stack cuts to one side and is thrown the disc. A player from
the next stack then cuts to the same side to receive the flow pass, and the last cutter
does the same. The final receiver take the disc and joins the front stack of throwers. The
other players rotate to the next stack in the sequence.
Challenge the team to complete 5 sequences without mistake.
2 players; 2 cones
Set the two
cones about 5m apart. The players stand facing each other, one is offence and one is
defence. The offence moves from side to side between the cones and tries to get away from
the defender. The defender tries to stay with the offensive player. Do this for 10 seconds
then rest and switch roles.
8+ players; 4+ discs; 3 cones
Place the three cones in a line 10-15m apart. Form two stacks behind the end cones facing
each other, with an even number of discs and players in each. The first player from one
stack runs towards the central cone, fakes one way and cuts the other way to receive a
pass from the opposite stack. The receiver then throws the disc back to the next player in
that stack and clears quickly to the back of their original stack. Concentrate on the
mechanics of faking and cutting and encourage players to clear wide and fast.
3 players;1 disc
In the thrower/marker drill, groups of three practice throwing and marking in rotation.
Player A throws with Player B marking. Player C is the receiver about 10m away. After the
pass is completed, C becomes the thrower, A runs to C to become the marker and B becomes
the receiver. The marker should force one side or the other. Repeat until each person has
thrown 10 times. You may also reverse the rotation so that the throwers get different
markers.
For strong throwers, allow the marker to mark more straight up rather than forcing to one side.
2 players; 1 disc
2 players stand
10m apart. The thrower is stationary, the cutter runs back and forth in front of the
thrower, receiving passes, stopping, returning the pass, then turning and running the
other way. Complete a set of 10 passes, then reverse roles. Do 3 sets each. This is
generally used as a high-intensity warm-up drill and practises throwing when fatigued.
Try doing five sets of 8 passes at higher intensity
9+ players; 7+ discs
Form three stacks in a 20m triangle all facing the centre of the triangle. The first
player cuts to their right (counter-clockwise) along one side of the triangle and receives
a pass from the thrower at the opposite corner of the triangle. The receiver joins the
stack they were running towards. The thrower then makes a similar cut in the same
direction to receive the next pass, and so on.
12+ players; 4+ discs; 2 cones
This drill practices both cutting and defending. It is helpful to talk about different
approaches to cutting and defending before and during the drill where appropriate. There
is one stack of 4 throwers all with discs. Facing that is a stack of 8 cutters and
defenders at least 20m away. Take turns cutting and defending. The cutter cuts toward the
thrower, trying to get free from the defender to receive a pass. Note that there is no
marker so it should be easy for the cutter to get free eventually. The receiver takes the
disc and joins the throwing stack. The thrower clears to the back of the cutter/defender
stack and becomes a defender, the defender also rejoins that stack but should be a
receiver next.
Have the person who is second in the throwing line put a mark on the thrower.
8+ players; 1 disc
6 players stand in a circle about 10m radius, with two defenders in the middle of the
circle. One defender may mark the disc, the other tries to anticipate and intercept
passes. The thrower may not pass to the people directly next to them. The receivers may
not move to catch the disc. After three turnovers, new defenders are chosen and the old
defenders join the circle.
6+ players;1 disc; 4 cones
Set
up an endzone. Form two even stacks of players at the front and back centre of the
endzone. A player steps out of the front stack and throws to a receiver from the back
stack cutting to one of the front cones for a "score". The thrower then runs
across for a "dump" and "swings" the disc to the next thrower cutting
out of the front stack. That thrower completes a "score" to a receiver cutting
to the opposite cone and so on. Players alternate between the front and back stacks.
12+ players; 4+ discs; 4 cones
Form 4 stacks of at least 3 players in each. The stacks line up in an alternating zig-zag
pattern each behind a cone about 15m apart. Players in the first stack each have a disc.
The first player from the second stack cuts across to receive the disc, then fakes the
flow pass, pivots and swings the disc to a player cutting out of the third stack. Do the
same thing for the cutter out of the fourth stack. Each player continues on to the next
stack after throwing and the receiver from the fourth stack bring the disc to the front
line of throwers.
10+ players;4+ discs; 3 cones
Form three stacks down the centre of the field, each behind a cone. The throwing stack has
all the discs and faces the other two (the front and back stacks). A player from the front
stack cuts out to one side to receive the disc from the first thrower. A player from the
back stack then cuts out to that side and then runs straight towards the thrower. The aim
is to catch the disc coming head-on to the receiver without slowing down. This is quit
difficult. The receiver takes the disc and joins the throwing stack, the throwing stack
rotates to the front stack and the front stack rotates to the back stack.
