The backhand is the throw that will open the doors of Ultimate for you. Master it and you will have a solid foundation for everything else.
The backhand is the fundamental throw for every Ultimate Frisbee player. From your first days on the field, mastering this technique will allow you to maintain possession of the disc, move it with precision, and make quick decisions during the game. In this chapter, we will explore in detail how to achieve an effective backhand, from the correct grip to how to control the distance and speed of the disc.
For members of the Disckatus Madrid team, this knowledge is key to boosting performance in Monday and Wednesday training sessions at the Orcasur Sports Center. Whether you want to improve your short passes or throw long distance, here you will find the complete guide to turning your backhand into a reliable and versatile tool.
Get ready to acquire solid technique, understand the mechanics of the movement, and apply practical exercises that will help you progress quickly in your learning. Let’s get to it!
The grip is the first step for a successful backhand. A poor grip can affect the accuracy, control, and speed of the disc. To throw a backhand, the dominant hand must hold the disc in a way that allows generating both power and control.
Ideally, place the thumb on the top of the disc, pressing firmly but without excessive tension. The index, middle, and ring fingers should be on the bottom of the disc, supporting the edge and providing support. The pinky is free or slightly on the edge for greater stability. The disc should be firm in the hand, but not squeezed too tightly to avoid limiting arm movement.
A practical tip is to imagine holding a cup of hot coffee: enough so it doesn’t fall, but without squeezing hard. Also, make sure the edge of the disc is aligned with the base of the fingers to facilitate the spin when releasing it.
A good posture is key to achieving power and accuracy. You should stand with your feet shoulder-width apart, with the foot opposite the throwing hand slightly forward. For example, if you throw with your right hand, the left foot should be a bit ahead.
The front knee should be slightly bent and the body weight mainly on this leg, which will give you stability and allow smooth movement. Keep your torso slightly rotated toward the side opposite the throw, with relaxed shoulders.
Your eyes should always be focused on the target where you want to throw the disc. This body alignment ensures the movement is coordinated, allowing you to transfer the body's power to the disc without unnecessary effort.
The backhand throw consists of several coordinated movements that must be executed in sequence to maximize effectiveness:
For beginners, it is useful to practice each phase separately before integrating them. This method helps internalize the correct sequence and avoid common mistakes like insufficient torso rotation or releasing the disc too high or low.
Spin is what allows the frisbee to maintain stable flight and travel far without veering off. To achieve it, you must focus on releasing the disc with a quick and controlled wrist movement.
When releasing the disc, the wrist should flick outward, as if you were “whipping” the disc. This motion generates the spin necessary for the disc to stay balanced in the air. Without spin, the disc tends to fall or veer off quickly.
Keeping the disc flat is equally important. A tilted disc causes the air to act unevenly, resulting in erratic flight. To achieve this, ensure that from posture to release, the disc is parallel to the ground. Avoid throwing with the edge tilted up or down, especially on medium and long-distance throws.
A trick for beginners is to practice short throws against a wall, observing the disc’s behavior and correcting tilt and spin based on the result.
The backhand is a versatile throw that adapts to different distances. The key is to adjust the power, angle, and technique for each type of pass.
Short distances: Used for quick and precise passes. In these cases, the power is moderate and the movement more controlled. The focus is on accuracy and keeping the disc flat.
Medium distances: These are the most common passes in a standard game. Here, the body should be more active, with a powerful torso rotation and longer follow-through. The spin must be strong to ensure stability.
Long distances: Require greater impulse and polished technique so the disc travels far without losing control. The throwing angle is usually slightly upward to take advantage of air resistance. The spin must be strong and consistent.
In all cases, it is essential to practice varying these distances to develop versatility on the field and adapt to game needs.
To consolidate what you’ve learned, we propose these exercises that you can do alone or with your Disckatus Madrid teammates:
If you want to keep improving and receive personalized feedback, we invite you to Disckatus Madrid training sessions held on Mondays and Wednesdays at the Orcasur Sports Center. There, coaches and teammates will help you polish your technique, practice throws in different situations, and become a complete player.
It doesn’t matter if you are just starting or already have some experience, at Disckatus Madrid you will find the ideal environment to grow and enjoy Ultimate Frisbee. We look forward to advancing together!
📚 Sources and Inspiration: This article has been inspired by educational resources from USA Ultimate, WikiHow, Ultimate Frisbee HQ, FrisbeeThrows.com, and the collective experience of the Ultimate community. We especially thank the authors and coaches who share their knowledge to help grow this sport.
