Mastering the Backhand: Common Mistakes and How to Correct Them

The backhand is one of the fundamental throws in Ultimate Frisbee. Mastering it not only improves your accuracy and range but also allows you to maintain control of the game under pressure. However, many players, especially at beginner and intermediate levels, make common mistakes that affect the effectiveness of their throw. In this chapter, we will explore the 10 most frequent backhand throwing mistakes, how to detect them, and most importantly, how to correct them.

From grip problems to body movement technique, this guide will walk you step by step so you can perfect your backhand with practical exercises and useful tips. Additionally, we will address how to adapt your throw when there is wind, a variable that often complicates the disc's trajectory.

If you are part of the Disckatus Madrid team or interested in improving your technique, remember that we train on Mondays and Wednesdays at the Orcasur Sports Center. There is no better way to progress than with constant practice and proper guidance. Let's go for it!

The 10 Most Common Mistakes When Throwing the Backhand

Before diving into problem-solving, it is important to recognize which mistakes most affect those starting to throw. Here are the most common:

• Incorrect grip: Holding the disc too tightly or with fingers improperly positioned.
• Lack of wrist rotation: Not giving the necessary spin for the disc to fly stably.
• Rigid body position: Not using the body to generate power, relying only on the arm.
• Support foot misplaced: Not properly turning the front foot for better balance and direction.
• Throwing only with the arm: Not involving the hips and shoulders in the throwing action.
• Incorrect disc angle: Tilting the disc too much up or down, causing loss of control.
• Not following through with the arm movement: Stopping the movement abruptly after releasing the disc.
• Throwing with too much force: Sacrificing precision and fluidity.
• Poor body alignment: Not orienting the torso toward the target before throwing.
• Not adjusting for wind: Ignoring wind direction and strength, which affects the trajectory.

How to Diagnose Problems in Your Backhand

To improve your backhand, you first need to understand what is failing. An effective way to diagnose problems is to record yourself while throwing. Using a camera or even a phone, perform several repetitions of your throw. Then, review the video to observe:

• The position of your hands and fingers when gripping the disc.
• If you rotate your wrist to give the disc spin.
• The movement of your feet and if you properly turn the front foot.
• The coordination between the movement of your arm, shoulders, and hips.
• The tilt of the disc during the throw.

Another strategy is to ask a teammate or Disckatus Madrid coach to observe your technique and give you real-time feedback. Some clear error signs are:

• The disc drops quickly or spins erratically.
• The throw does not reach the desired distance.
• The disc spins too much or too little on itself.
• You feel uncomfortable or have excessive tension in the wrist or arm.

Remember that improvement comes from conscious observation and structured practice.

Corrective Exercises to Improve Backhand Technique

Once errors are detected, here are specific exercises to correct the most problematic aspects:

• Grip and wrist rotation exercise: Without throwing, hold the disc and practice only the wrist movement to make the disc spin. Repeat 20 times to gain familiarity with the spin.
• Front foot rotation: Get into throwing position and practice turning the front foot toward the target before releasing the disc. Do it slowly to feel the balance.
• Full body movement: From the starting position, perform the throw emphasizing hip and shoulder rotation. You can practice in front of a mirror to see your posture.
• Disc angle control: Practice throwing the disc with different tilts to understand how it affects the trajectory. Ideal for improving your angle sensitivity.
• Follow-through exercise: After throwing, keep your arm extended in the direction of the target to improve accuracy and avoid short or off-target throws.

These exercises should be integrated into your training sessions so you progress quickly and avoid repeating the same mistakes.

Precision Drills to Perfect the Backhand

Beyond correcting mistakes, the goal is for your throw to be precise and consistent. We propose practical drills you can do alone or in groups:

• The static target challenge: Place a basket, cone, or bullseye at different distances (5, 10, and 15 meters). Try to throw the backhand so the disc lands as close as possible to the target.
• Wall drill: Throw the disc against a wall trying to have it return to you with controlled spin. Adjust your force and angle to achieve this. This drill improves disc control and flight.
• The circle game: Draw concentric circles on the ground. Try to throw the disc so it lands inside the smallest circle. Increase the distance as you improve.
• Passing on the move: Practice throwing the backhand to a teammate while moving laterally or forward. This simulates real game situations.

These drills encourage concentration and smart repetition, fundamental to acquiring technique in Ultimate Frisbee.

Throwing with Wind: Techniques to Control Your Backhand

Wind is an external factor that can work against or in favor of your throw. Learning to adjust to the wind will make you a more complete and competitive player, especially in Madrid, where weather conditions can vary.

When the wind blows head-on, you should slightly tilt the disc downward and apply a stronger spin to keep the trajectory low and stable. Use a faster and more compact throw, avoiding high throws that are more vulnerable to deviations.

If the wind comes from the side, aim slightly into the wind to compensate for the deviation. Adjust your foot position to maintain balance and throwing power.

With tailwind, you can take advantage to throw with more power and height, but without losing spin control, as the disc will tend to rise faster.

Practicing throws under different wind conditions during Disckatus Madrid training will help you develop this sensitivity.

Practical Exercises to Master Your Backhand

• Exercise 1: Grip and spin without throwing
  Take the disc and practice only moving the wrist to achieve the disc spin. Perform 3 sets of 15 repetitions before and after each training session.
• Exercise 2: Static throws to targets
  Place three targets at 5, 10, and 15 meters and throw 10 discs at each distance. Record your hits and work to improve the percentage.
• Exercise 3: Rotation and follow-through
  Practice throwing emphasizing hip and front foot rotation, and maintain the follow-through. Do 4 sets of 10 throws, focusing on technique.
• Exercise 4: Throws with wind
  On windy days, practice adjusting the angle and force of your backhand. Try throwing in different directions and observe how the wind affects it.
• Exercise 5: Passing on the move
  With a partner, perform backhand throws while moving laterally or running. This simulates real game situations.

Remember that consistency is key: dedicate time in each training to practice these exercises and you will see your backhand improve significantly.

Want to take your game to the next level? Join Disckatus Madrid and train with us on Mondays and Wednesdays at the Orcasur Sports Center. Here you will find a motivating environment, expert coaches, and teammates who will help you grow in Ultimate Frisbee. We are waiting for you!

Sources of Inspiration and Reference

• USA Ultimate: The official organization that regulates Ultimate and offers technical resources.
• WikiHow - How to Throw a Frisbee: Step-by-step guides for beginners.
• Ultimate HQ: Platform with articles and videos about Ultimate Frisbee techniques and strategy.
• Disckatus Madrid: Our local community to train and grow in Ultimate.

📚 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 this sport grow.

LEARNING ROUTE · Chapter 12

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