“It’s better to have throwing power and not need it than to need more power and not have it.” 

About the author: Ken Westerfield is a Hall of Fame top overall competitor with MTA and Distance world records in the 1970s.

Introduction

Every pass is a block and turnover opportunity, and elite defenses go to great lengths to design and implement advanced strategies that improve their odds of generating a block. Yet poor pulling often means offenses are allowed to run a play and jumpstart their move up the field before a defense even arrives and gets set.

“Add distance and hang time to ultimate Frisbee pulls with an enhanced power throwing technique invented by early top overall and distance competitors.”

Allowing unmarked passes at the beginning of play after the pull can add up to many missed blocks or turnover opportunities per game. In important matches, minor details can have a significant impact. This article offers instructions for increasing backhand and forehand power for ultimate’s two primary huck and pull throws. A consistent, strong, accurate pull that floats slowly to the back of your opponent’s end-zone is an important part of your defense. This gives the defense ample time to set up and control the tempo by marking a receiver before the first pass is executed on the playing field. Every pass is a block and turnover opportunity, and there’s no reason why it shouldn’t be on the first pass. Also, possessing a strong huck can influence the poaching strategies of defensive players, thereby creating more passing opportunities on the field for the offensive team.

The Psychology of the Pull.

“Winning in ultimate is believing that you can win, and then finding ways to deliver that message to the opposing team.”

Successfully winning an ultimate game requires a combination of athleticism, conditioning, handling skills, and confidence. It is crucial to play strategically smart by taking advantage of every opportunity available within the Spirit of the Game. The psychology of the game varies depending on the level of play. The puller, typically considered the team’s strongest thrower, represents the team with their first throw. Weak and inconsistent pulls can negatively affect the perception of a team’s ability, while a strong, powerful pull demonstrates strength and intimidates opponents. By consistently delivering powerful pulls to the back of your opponent’s endzone, you can frustrate an offense, motivate your team, engage spectators, and communicate your game-winning message. 

360 Backhand Power Pull for Distance and Float.

“Some ultimate teams don’t fully understand the importance of the pull. I’ve seen players take turns pulling despite their ability, as if it’s just a way to begin play.”

I have observed that many ultimate teams use specific pulling techniques as a defensive strategy. One such technique involves high, almost vertical throws, with the hope that the receiver will drop the disc or that it will hit the ground and roll past them. Another technique involves throwing a roller out of bounds around the midfield, which allows more time to set up the defense and execute a double-team sideline press. Although these techniques may offer some advantages, they do not always result in the best defensive field position. How about a technique for gaining optimal field position and ample defensive setup time through pulling? To achieve maximum distance and height when throwing a disc, top-distance throwers use a power technique called a “360 backhand” or just “360.” This technique involves rotating the body 360 degrees before releasing the backhand throw. 

“There is a reason a discus thrower will use a multiple-spinning technique before a release.”

The standard backhand that moves across the body is effective for passing and hucking. However, adding more arm to the throw increases power. There are situations, especially in windy conditions, where more power for pulling would be helpful. In distance competitions, top backhand distance throwers always utilize a 360-degree rotation before releasing the disc. First introduced in the late 1970s, this Frisbee distance technique began with overall power event competitors in the 1980s.

Performing a 360-degree body rotation before releasing a backhand throw will give you additional throwing power. This technique can also help to overcome unpredictable winds by powering through them with the increased speed of arm movement resulting from upper body rotation. This is not a mere theory, but a scientific fact based on the laws of physics. That extra throwing power can help you reach the back of the end zone, take on headwinds, and add more disc spin for height and better float. When today’s top distance throwers use the 360, it’s quick and somewhat inaccurate.

Distance throwers use beveled-edge golf discs, throwing for 200 plus yards, looking for wind assist with little thought for accuracy. A slow, controlled 360 before you pull with a short run or walk up to the line will help you add power.

360 Backhand Video Demonstration.

The individuals in each of these videos use slightly different 360 techniques, but all are equally effective. These videos were made with a golf disc, but the 360 backhand grip and release would be the same for an ultimate pull.

Developing the 360 Backhand Release.

“I’ve never heard anyone complain of having too much throwing power. Except for the players that don’t have it and their excuses for not needing it.”

If you’re a backhand thrower, you’ve probably already mastered the release and back half of the 360 technique. Adding the starting half won’t take much time and will help you maintain accuracy on longer distances. Many top-distance throwers use their own version of this technique before the release, but there’s no evidence that one is better than the others. As long as it works for you, that’s all that matters. 

To effectively throw a disc, it is necessary to use a power grip. All fingers should be placed tightly under the disc against the rim, while the thumb firmly indents the top of the disc. Use a four-step 360 with the right hand leading the movement and momentum for right-hand throwers. The rotation doesn’t need to be fast, as a slower, more deliberate approach can be just as effective. As you improve your skills, your 360 will become smoother. Rotating before releasing the disc will give you extra power, and you’ll notice the difference immediately.

Power grip is required, all fingers under the disc tightly against the rim with the thumb firmly indenting the top of the disc. If you’re throwing with your right hand, this is a four-step 360 using your right hand as the lead into the rotation. This does not have to be a fast rotation to be effective; make it slow and deliberate. As you get better, your 360 will become smoother.

Once your 360 is perfected, you can walk or run up with as many steps as you like; the last four steps will always be the same. For right-hand throwers, begin the four-step 360 by stepping with your left foot. When stepping forward with your right foot, move the disc forward with your right arm. As you take the next step with your left foot, forcefully move your right arm backward; this begins your body’s rotation. As you swing your arm back, move your right foot and leg back in the same direction of the rotation. This will add momentum to your 360 rotation. You will release the disc on the next step with your left foot. The right arm movement will lead the body through the entire 360-degree rotation.

If you have a problem following my instructions, begin with your own interpretation of what I described and let your athletic abilities and frisbee skills take over.

Forehand Frisbee Power Pull.

360-Whip Forehand Pull for Longer Distance and More Float.

“Adding a 360-degree whip to your forehand throw will translate into more speed and power.”

It’s common for top ultimate players to have a strong forehand pass. If you’re interested in improving your own forehand for powerful hucks and pulls, I can offer a technique called the “360-whip forehand.” This method increases the speed of your hucks and adds distance and float to your pulls, even in turbulent headwinds. By incorporating a 360 whip into your forehand, you can power your pull to the back of your opponent’s end zone or throw a speedy huck to a forward before the defense can react.

To execute a 360 whip forehand, use a different release than a standard pass. This motion involves performing a 360-degree arm whip like a third baseman picking up a ground ball and throwing out a runner at first base with a sidearm throw.

A power forehand demonstration video, using the 360-degree whip. In this video, I’m throwing distance with a Wham-O Midnight Flyer Frisbee (140-150 grams) in the 1970s, but I also used this same technique for ultimate pulls with a Wham-O 165g and the 175g Ultra-Star. This is a Super 8 film and a little fuzzy, but you can see the full 360-degree arm whip (rotation) before the release and the throw off the left foot. Without the run-up and in the moments before being physically marked, the 360 whip forehand can also add power and speed to a fast downfield huck. Don’t dismiss this as just personal preference. Ultimate players who adopt this added forehand technique will make a difference in a game.

360 Whip Forehand Instruction and Practice.

To achieve a better wrist snap and a slower float at the end of the pull, you should grip the disc firmly with two fingers underneath and the thumb on top, pushing hard enough to create an indentation on the top of the disc. This grip is similar to a pass but slightly firmer.

Have you ever observed softball pitchers performing a 360-degree arm rotation while pitching? It’s impressive how much speed and whip they can generate with that technique, compared to an underhand toss. The same principle applies to the forehand 360-degree arm rotation when hucking or pulling. This technique generates additional speed and power through the whip effect of the 360-degree arm rotation.

Adding a little more arm to the forehand throw isn’t that difficult. Begin by standing still and doing the 360-degree arm rotation with the disc in your hand. Take 10-20 Ultra-Stars, and standing in a still position, begin throwing using this forehand 360 rotation with the disc. I can almost guarantee the disc will turn over on the first few throws. By the time you have thrown 20 Ultra-Stars, you’ll begin holding the hyzer. The disc may flutter slightly upon release, but you can improve your wrist strength and timing with practice.

There are no shortcuts or magic words for quicker results. Repetition and muscle memory are crucial until the release timing is mastered. Start by concentrating on arm rotation and release. After mastering the throw, incorporate a walk-up. For right-hand practice, start with two steps: step with your right foot, then with your left. The left step is your release step; leaning slightly to the right as you release will help swing your hip out of the way, allowing for a greater release hyzer. Begin with two steps, and then, if you prefer, add more. Whether it’s a walk or a run-up to the line, it won’t significantly affect the throw’s distance.

Barring extreme wind conditions, especially headwinds, I could always reach the back of the end zone with good height with the walk-up, but would usually run up to the line with my team, just to add to the team’s psych and momentum.

This throw involves significant use of the shoulder and elbow. Always stretch your shoulder and warm up gradually before games. Similar to baseball pitchers, be sure to keep your shoulder and elbow warm when not on the field.

Going Back to the Future

In the future, when ultimate teams are looking for every competitive edge, top ultimate teams will incorporate enhanced distance techniques into their defensive pulling strategies to gain a competitive edge.

“Before the invention of today’s beveled edge golf disc, the two longest distance throws ever recorded using the old rounded rim disc designs that include the Wham-O World Class Models and the Discraft Ultra-Star were Victor Malafronte’s 538 feet and Ken Westerfield’s 552 feet in the 1970s. Both throwers used the run-up and 360-whip forehand techniques described in this article. Both distance record throws were with a 119gm 40 mold World Class Frisbee.” –  Ultiworld.

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