Whether you’re new to the sport or you’ve been playing a long time, there are some throws which are crucial to being a good handler. Some of these throws you will use far less often than the standard forehand and backhand but it’s good to know how to throw all of these throws.
The Zen Throwing Routine, developed by Ben Wiggins, is a combination of a group of exercises that he found to help develop his own balance and versatility in throwing. He was inspired to put this into a cohesive form as a partner-slash-alternative to Lou Burruss’ Kung Fu Throwing, which is a very effective plan with very different goals.
To view all of the 21 steps in the Zen Throwing Routine, visit the playlist here: http://www.youtube.com/playlist?list=PLezzWvSJAw_Y9WqN4bE1v6EzatYqh2d0M.
You can download the complete Zen Throwing workout here: http://bit.ly/zenthrowing.
What is balance?
Kung Fu Throwing is a system developed by Lou Burruss and Mike Caldwell in 2005. He wanted to come up with a structured throwing plan to help developing throwers. As the only two Seattle Sockeye players who lived on Capitol Hill at the time, Mike and Lou would meet often to throw. Lou solicited Mike to help him with this and to their surprise they found that it was an excellent system for established throwers. (They were in their 7th and 9th years on Sockeye.) They did KFT once a week the entire season and Lou’s throws were more consistently on than any other year.
My name is Rob McLeod and I am a disc sports competitor living in Calgary, Alberta, Canada. This will be my second WFDF World Overall Flying Disc Championships. In 2001, I finished 4th overall (3rd in Self Caught Flight and 4th in Distance). In addition, I also have:
- 10 World Records including 3 Guinness World Records
- 3 World Championships
- 1 Quadruped national title
Frisbee is my passion, my fire, my life. I live and breathe frisbee. I have met some of the most inspiring people of my life through frisbee and I hope to pass those experiences onto my friends, family and fans.
Over the years, there have been numerous instructional videos produced – some good and some bad. On Facebook a few days ago, I shared a post that said “just because you are a good player does not mean you can teach“. I was referring to a few people because I think there is a real issue and a real concern with people who teach others to throw the wrong way. Learning to throw the wrong way is inefficient and can cause injuries if that player practices a lot throwing the wrong way.
A few weeks ago, I received an email from Ponder, a grade 8 student in Denver, Colorado, asking if I would answer some questions for his school project. I was more than happy to help out and I thought he came up with such good questions that I’d like to share them with you, along with my answers. Enjoy!
1) How have you been part of the frisbee community over the past years?
Since I started playing ultimate in the fall of 2001 I’ve been a member of numerous communities and developed partnerships through my work teaching others how to play ultimate better, running clinics and producing free online content, which I’ve listed below:
Washington, DC (January 31, 2013) — UltiPhotos, the world’s leading provider of Ultimate tournament photography, announced a strategic partnership today with Ultimate Rob, producers of ultimaterob.com, one of the leading hubs for discussion about Ultimate and disc sports on the Internet.
UltiPhotos provides official tournament photography for local college and club tourneys as well as the largest championships in the United States. UltiPhotos corps of elite photographers covered 50 tournaments in 2012, posting tens of thousands of photos and generating one million page views a month. UltimateRob.com is a premier source for Ultimate-related news, reviews, discussion and information with a large, engaged readership base.
Elaine Huba, Ultimate Rob’s newest contributor, brings knowledge and experience which will benefit the ultimate frisbee community and help players learn the functional movements which are crucial to improving their performance on the field and preventing injuries suffered from muscle imbalances.
Elaine’s passion for strength development began with her experience in the Olympic Oval where she gained sport-specific training theory under the direction of Olympic level strength and conditioning coaches. In conjunction with current research at the University of Calgary’s Human Performance Lab, Elaine successfully adapts training protocols and techniques designed for athletes into her own, as well as her clients’, training programs, regardless of fitness level.
Aside from ultimate, think of another sport where the act of scoring a point or a goal requires an interaction between two players….
I can’t think of one. Any other team sport allows a player to score by themselves. It is an individual’s act. Whilst the rest of the team plays an important role in getting the scorer into a scoring position, the actual act of scoring a point is the responsibility of one player alone. For example, kicking a goal in soccer, smashing a puck through the posts in hockey or sinking a hoop in basketball.
2011 was a huge year for me – I was flown to Mexico in June to coach Malaki UFC, I competed in the WFDF World Overall Flying Disc Championships in July in Fort Collins, Colorado, I competed in the Skyhoundz World Canine Disc Championships in September in Chattanooga, Tennessee and I was flown to Beijing, China in December to attempt a Guinness World Record. I’m excited for what 2012 has in store and I give you a preview in this video.
Also, I’m running my first ever contest. To get all the details on how to enter, click here: http://www.youtube.com/watch?v=qD2gI-gqO4U&t=23m33s
Similar to Ultimate Project #2, Michael Lawler (former Brute Squad coach) analyzes footage from the Brute / Riot game at 2010 Worlds. This video looks at the 10 seconds leading up to the throws and tries to determine of the throw choices were good or not without knowing the outcome of the play.
Eleven years ago, I bought a frisbee at the University of Alberta’s club week from the University of Alberta Ultimate team. I started throwing that disc in a field close to my aunt + uncle’s house and would throw 3-4 nights per week for an hour each time.
Looking back, it’s easy to see how I started and how far I’ve come. I really appreciate all the support of my fans over the past 2 years and look forward to providing you more videos and articles to help you improve your game.
A couple of months ago, I developed a paradigm for ultimate frisbee statistics. The goal of the paradigm was to capture all of the qualitatively distinct events in a game of ultimate. I’ve scored a few games with this system and thought I would share the results with the visitors to this site, just in case anybody out there might be interested in them.
For starters, you’re welcome to check out a box score for the Furious George vs. NexGen game that took place last week (and which can be seen in its entirety on ultimaterob.com) here: http://www.basesproduced.com/
I’m heading to Fort Collins next week to compete in the 2011 WFDF World Flying Disc Championships and as part of my fundraising efforts, Fitter First has generously donated a Bongo Board which I auctioning off to one of my fans.
Here is what the Bongo Board looks like:
The Bongo is meant to:
- Improve balance and proprioception
- Enhance core strength and stability
- Increase coordination and responsiveness
- Heighten sense of body awareness
- Improve sports performance
It’s a lot of fun – think being on a skateboard but much safer and meant to improve all of the above!
Similar to Project 2, but 6 examples from the Brute / Capitals finals of 2010 Philly Fusion. This one shows the plays from ground level from both end zones.
Michael Lawler (former Brute Squad coach) has created a series of videos analyzing footage from the past couple of years and utilizing them as teaching moments. In this video, he analyzes 13 or so long throws from the Brute / Riot game at 2010 Worlds. This video looks at the 10 seconds leading up to the throws and tries to determine of the throw choices were good or not without knowing the outcome of the play.
For 2 years I’ve run Ultimate Rob (www.ultimaterob.com). In that time, I’ve published roughly 50 articles and posted more than 60 videos. My goal when I started the website was for it to be the go to website for ultimate frisbee but very quickly I realized that it wasn’t feasible – both from a time perspective on my side and from a searching perspective from a user side. I decided to instead focus on writing articles and filming videos that would help people very simply “Play Ultimate Better”.
I find that players will very easily over complicate the game of ultimate, especially the way they play defense. If you’ve played ultimate for long enough to have played with a few different teams, you’ll notice that the half time/timeout talks are very similar and usually discuss the same few points – whether it’s a league team or one of the top teams in the world. This article will give you 5 quick tips for improving your defensive play immediately – and your team will appreciate that.
- Hold the force
Michael Lawler (former Brute Squad coach) has created a series of videos analyzing footage from the past couple of years and utilizing them as teaching moments. This video takes a look at two examples of downfield play in zone O. The two plays are similar at the start, but Brute Squad scores on only one of them, and the video tries to explain why.
Ultimate Rob and ATP Personal Training & Bootcamps are excited to announce that they are going to be joining forces for a series of Ultimate Frisbee Bootcamps beginning in May in Calgary, Alberta.
Beginning May 1, we will be running a bootcamp for 10 weeks from 6-8p. The bootcamps will be held at Riley Park in Kensington.
The bootcamps will have 2 goals over the course of 10 weeks:
1. Improve your fitness (cardio, endurance, speed, power, recovery, flexibility)
2. Improve your ultimate skills (throwing, catching, cutting, handling, defending, reading the disc, field awareness, rules)
This video, posted with permission by Colin McIntyre, discusses how to get more distance on a backhand.
Note 2: Some people struggle bringing the disc back against their forearm. I grip the disc with my off hand when I do this. But the alignment is the important part of this; not the actual disc-to-forearm contact.