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How to Throw a Frisbee - Forehand Wrist Snap

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The key to throwing a good forehand is having good wrist snap. This video shows how you should be snapping your wrist and how with good snap, the disc will have good spin and will have a smooth flight.

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Increasing the Speed of a Forehand Release

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This video is in response to a fan question. A lot of players try to speed up the release of their throw by moving their arm and body faster but this usually makes them lose control of the throw.

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This is an instructional video talking about how you can use your core for more power on your pulls and how to engage your entire body instead of only using

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This is an instructional video showing the different angles/edges you can throw on a pull and when it's appropriate to use either one. I also talk about the position of the shoulders and arms to get the most power out of your pulls.

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Mechanics of Pulling - Angle of the Disc and Throwing with Edges

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This is an instructional video showing the different angles/edges you can throw on a pull and when it's appropriate to use either one. I also talk about the position of the shoulders and arms to get the most power out of your pulls.

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Continued From Above...

Muscular System Anatomy

Muscle Types

There are three types of muscle tissue: Visceral, cardiac, and skeletal.

Visceral Muscle

Visceral muscle is found inside of organs like the stomach, intestines, and blood vessels. The weakest of all muscle tissues, visceral muscle makes organs contract to move substances through the organ. Because visceral muscle is controlled by the unconscious part of the brain, it is known as involuntary muscle-it cannot be directly controlled by the conscious mind. The term "smooth muscle" is often used to describe visceral muscle because it has a very smooth, uniform appearance when viewed under a microscope. This smooth appearance starkly contrasts with the banded appearance of cardiac and skeletal muscles.

Cardiac Muscle

Found only in the , cardiac muscle is responsible for pumping blood throughout the body. Cardiac muscle tissue cannot be controlled consciously, so it is an involuntary muscle. While hormones and signals from the adjust the rate of contraction, cardiac muscle stimulates itself to contract. The natural pacemaker of the heart is made of cardiac muscle tissue that stimulates other cardiac muscle cells to contract. Because of its self-stimulation, cardiac muscle is considered to be autorhythmic or intrinsically controlled.

The cells of cardiac muscle tissue are striated-that is, they appear to have light and dark stripes when viewed under a light microscope. The arrangement of protein fibers inside of the cells causes these light and dark bands. Striations indicate that a muscle cell is very strong, unlike visceral muscles.

The cells of cardiac muscle are branched X or Y shaped cells tightly connected together by special junctions called intercalated disks. Intercalated disks are made up of fingerlike projections from two neighboring cells that interlock and provide a strong bond between the cells. The branched structure and intercalated disks allow the muscle cells to resist high blood pressures and the strain of pumping blood throughout a lifetime. These features also help to spread electrochemical signals quickly from cell to cell so that the heart can beat as a unit.

Skeletal Muscle

Skeletal muscle is the only voluntary muscle tissue in the human body-it is controlled consciously. Every physical action that a person consciously performs (e.g. speaking, walking, or writing) requires skeletal muscle. The function of skeletal muscle is to contract to move parts of the body closer to the bone that the muscle is attached to. Most skeletal muscles are attached to two bones across a joint, so the muscle serves to move parts of those bones closer to each other.

Skeletal muscle cells form when many smaller progenitor cells lump themselves together to form long, straight, multinucleated fibers. Striated just like cardiac muscle, these skeletal muscle fibers are very strong. Skeletal muscle derives its name from the fact that these muscles always connect to the skeleton in at least one place.

Gross Anatomy of a Skeletal Muscle

Most skeletal muscles are attached to two bones through tendons. Tendons are tough bands of dense regular connective tissue whose strong collagen fibers firmly attach muscles to bones. Tendons are under extreme stress when muscles pull on them, so they are very strong and are woven into the coverings of both muscles and bones.

Muscles move by shortening their length, pulling on tendons, and moving bones closer to each other. One of the bones is pulled towards the other bone, which remains stationary. The place on the stationary bone that is connected via tendons to the muscle is called the origin. The place on the moving bone that is connected to the muscle via tendons is called the insertion. The belly of the muscle is the fleshy part of the muscle in between the tendons that does the actual contraction.

Names of Skeletal Muscles

Skeletal muscles are named based on many different factors, including their location, origin and insertion, number of origins, shape, size, direction, and function.

Location. Many muscles derive their names from their anatomical region. The rectus abdominis and transverse abdominis, for example, are found in the abdominal region. Some muscles, like the tibialis anterior, are named after the part of the bone (the anterior portion of the ) that they are attached to. Other muscles use a hybrid of these two, like the brachioradialis, which is named after a region (brachial) and a bone ().

Origin and Insertion. Some muscles are named based upon their connection to a stationary bone (origin) and a moving bone (insertion). These muscles become very easy to identify once you know the names of the bones that they are attached to. Examples of this type of muscle include the sternocleidomastoid (connecting the and to the mastoid process of the skull) and the occipitofrontalis (connecting the occipital bone to the frontal bone).

Number of Origins. Some muscles connect to more than one bone or to more than one place on a bone, and therefore have more than one origin. A muscle with two origins is called a biceps. A muscle with three origins is a triceps muscle. Finally, a muscle with four origins is a quadriceps muscle.

Shape, Size, and Direction. We also classify muscles by their shapes. For example, the have a delta or triangular shape. The serratus muscles feature a serrated or saw-like shape. The rhomboid major is a rhombus or diamond shape. The size of the muscle can be used to distinguish between two muscles found in the same region. The gluteal region contains three muscles differentiated by size-the gluteus maximus (large), gluteus medius (medium), and gluteus minimus (smallest). Finally, the direction in which the muscle fibers run can be used to identify a muscle. In the abdominal region, there are several sets of wide, flat muscles. The muscles whose fibers run straight up and down are the rectus abdominis, the ones running transversely (left to right) are the transverse abdominis, and the ones running at an angle are the obliques.

Function. Muscles are sometimes classified by the type of function that they perform. Most of the muscles of the forearms are named based on their function because they are located in the same region and have similar shapes and sizes. For example, the flexor group of the forearm flexes the wrist and the fingers. The is a muscle that supinates the wrist by rolling it over to face palm up. In the leg, there are muscles called adductors whose role is to adduct (pull together) the legs.

Groups Action in Skeletal Muscle

Skeletal muscles rarely work by themselves to achieve movements in the body. More often they work in groups to produce precise movements. The muscle that produces any particular movement of the body is known as an agonist or prime mover. The agonist always pairs with an antagonist muscle that produces the opposite effect on the same bones. For example, the biceps brachii muscle flexes the arm at the elbow. As the antagonist for this motion, the triceps brachii muscle extends the arm at the elbow. When the triceps is extending the arm, the biceps would be considered the antagonist.

In addition to the agonist/antagonist pairing, other muscles work to support the movements of the agonist. Synergists are muscles that help to stabilize a movement and reduce extraneous movements. They are usually found in regions near the agonist and often connect to the same bones. Because skeletal muscles move the insertion closer to the immobile origin, fixator muscles assist in movement by holding the origin stable. If you lift something heavy with your arms, fixators in the trunk region hold your body upright and immobile so that you maintain your balance while lifting.

Skeletal Muscle Histology

Skeletal muscle fibers differ dramatically from other tissues of the body due to their highly specialized functions. Many of the organelles that make up muscle fibers are unique to this type of cell.

The sarcolemma is the cell membrane of muscle fibers. The sarcolemma acts as a conductor for electrochemical signals that stimulate muscle cells. Connected to the sarcolemma are transverse tubules (T-tubules) that help carry these electrochemical signals into the middle of the muscle fiber. The sarcoplasmic reticulum serves as a storage facility for calcium ions (Ca2+) that are vital to muscle contraction. Mitochondria, the "power houses" of the cell, are abundant in muscle cells to break down sugars and provide energy in the form of ATP to active muscles. Most of the muscle fiber's structure is made up of myofibrils, which are the contractile structures of the cell. Myofibrils are made up of many proteins fibers arranged into repeating subunits called sarcomeres. The sarcomere is the functional unit of muscle fibers. (See Macronutrients for more information about the roles of sugars and proteins.)

Sarcomere Structure

Sarcomeres are made of two types of protein fibers: thick filaments and thin filaments.

Muscular System Physiology

Function of Muscle Tissue

The main function of the muscular system is movement. Muscles are the only tissue in the body that has the ability to contract and therefore move the other parts of the body.

Related to the function of movement is the muscular system's second function: the maintenance of posture and body position. Muscles often contract to hold the body still or in a particular position rather than to cause movement. The muscles responsible for the body's posture have the greatest endurance of all muscles in the body-they hold up the body throughout the day without becoming tired.

Another function related to movement is the movement of substances inside the body. The cardiac and visceral muscles are primarily responsible for transporting substances like blood or food from one part of the body to another.

The final function of muscle tissue is the generation of body heat. As a result of the high metabolic rate of contracting muscle, our muscular system produces a great deal of waste heat. Many small muscle contractions within the body produce our natural body heat. When we exert ourselves more than normal, the extra muscle contractions lead to a rise in body temperature and eventually to sweating.

Skeletal Muscles as Levers

Skeletal muscles work together with bones and joints to form lever systems. The muscle acts as the effort force; the joint acts as the fulcrum; the bone that the muscle moves acts as the lever; and the object being moved acts as the load.

There are three classes of levers, but the vast majority of the levers in the body are third class levers. A third class lever is a system in which the fulcrum is at the end of the lever and the effort is between the fulcrum and the load at the other end of the lever. The third class levers in the body serve to increase the distance moved by the load compared to the distance that the muscle contracts.

The tradeoff for this increase in distance is that the force required to move the load must be greater than the mass of the load. For example, the biceps brachia of the arm pulls on the radius of the forearm, causing flexion at the elbow joint in a third class lever system. A very slight change in the length of the biceps causes a much larger movement of the forearm and hand, but the force applied by the biceps must be higher than the load moved by the muscle.

Motor Units

Nerve cells called motor neurons control the skeletal muscles. Each motor neuron controls several muscle cells in a group known as a motor unit. When a motor neuron receives a signal from the brain, it stimulates all of the muscles cells in its motor unit at the same time.

The size of motor units varies throughout the body, depending on the function of a muscle. Muscles that perform fine movements-like those of the eyes or fingers-have very few muscle fibers in each motor unit to improve the precision of the brain's control over these structures. Muscles that need a lot of strength to perform their function-like leg or arm muscles-have many muscle cells in each motor unit. One of the ways that the body can control the strength of each muscle is by determining how many motor units to activate for a given function. This explains why the same muscles that are used to pick up a pencil are also used to pick up a bowling ball.

Contraction Cycle

Muscles contract when stimulated by signals from their motor neurons. Motor neurons contact muscle cells at a point called the Neuromuscular Junction (NMJ). Motor neurons release neurotransmitter chemicals at the NMJ that bond to a special part of the sarcolemma known as the motor end plate. The motor end plate contains many ion channels that open in response to neurotransmitters and allow positive ions to enter the muscle fiber. The positive ions form an electrochemical gradient to form inside of the cell, which spreads throughout the sarcolemma and the T-tubules by opening even more ion channels.

When the positive ions reach the sarcoplasmic reticulum, Ca2+ ions are released and allowed to flow into the myofibrils. Ca2+ ions bind to troponin, which causes the troponin molecule to change shape and move nearby molecules of tropomyosin. Tropomyosin is moved away from myosin binding sites on actin molecules, allowing actin and myosin to bind together.

ATP molecules power myosin proteins in the thick filaments to bend and pull on actin molecules in the thin filaments. Myosin proteins act like oars on a boat, pulling the thin filaments closer to the center of a sarcomere. As the thin filaments are pulled together, the sarcomere shortens and contracts. Myofibrils of muscle fibers are made of many sarcomeres in a row, so that when all of the sarcomeres contract, the muscle cells shortens with a great force relative to its size.

Muscles continue contraction as long as they are stimulated by a neurotransmitter. When a motor neuron stops the release of the neurotransmitter, the process of contraction reverses itself. Calcium returns to the sarcoplasmic reticulum; troponin and tropomyosin return to their resting positions; and actin and myosin are prevented from binding. Sarcomeres return to their elongated resting state once the force of myosin pulling on actin has stopped.

Certain conditions or disorders, such as myoclonus, can affect the normal contraction of muscles. You can learn about musculoskeletal health problems in our section devoted to diseases and conditions. Also, learn more about advances in DNA health testing that help us understand genetic risk of developing early-onset primary dystonia.

Types of Muscle Contraction

The strength of a muscle's contraction can be controlled by two factors: the number of motor units involved in contraction and the amount of stimulus from the nervous system. A single nerve impulse of a motor neuron will cause a motor unit to contract briefly before relaxing. This small contraction is known as a twitch contraction. If the motor neuron provides several signals within a short period of time, the strength and duration of the muscle contraction increases. This phenomenon is known as temporal summation. If the motor neuron provides many nerve impulses in rapid succession, the muscle may enter the state of tetanus, or complete and lasting contraction. A muscle will remain in tetanus until the nerve signal rate slows or until the muscle becomes too fatigued to maintain the tetanus.

Not all muscle contractions produce movement. Isometric contractions are light contractions that increase the tension in the muscle without exerting enough force to move a body part. When people tense their bodies due to stress, they are performing an isometric contraction. Holding an object still and maintaining posture are also the result of isometric contractions. A contraction that does produce movement is an isotonic contraction. Isotonic contractions are required to develop muscle mass through weight lifting.

Muscle tone is a natural condition in which a skeletal muscle stays partially contracted at all times. Muscle tone provides a slight tension on the muscle to prevent damage to the muscle and joints from sudden movements, and also helps to maintain the body's posture. All muscles maintain some amount of muscle tone at all times, unless the muscle has been disconnected from the central nervous system due to nerve damage.

Functional Types of Skeletal Muscle Fibers

Skeletal muscle fibers can be divided into two types based on how they produce and use energy: Type I and Type II.

1. Type I fibers are very slow and deliberate in their contractions. They are very resistant to fatigue because they use aerobic respiration to produce energy from sugar. We find Type I fibers in muscles throughout the body for stamina and posture. Near the spine and neck regions, very high concentrations of Type I fibers hold the body up throughout the day.

2. Type II fibers are broken down into two subgroups: Type II A and Type II B.

Type II A fibers are faster and stronger than Type I fibers, but do not have as much endurance. Type II A fibers are found throughout the body, but especially in the legs where they work to support your body throughout a long day of walking and standing.

Type II B fibers are even faster and stronger than Type II A, but have even less endurance. Type II B fibers are also much lighter in color than Type I and Type II A due to their lack of myoglobin, an oxygen-storing pigment. We find Type II B fibers throughout the body, but particularly in the upper body where they give speed and strength to the arms and chest at the expense of stamina.

Muscles get their energy from different sources depending on the situation that the muscle is working in. Muscles use aerobic respiration when we call on them to produce a low to moderate level of force. Aerobic respiration requires oxygen to produce about 36-38 ATP molecules from a molecule of glucose. Aerobic respiration is very efficient, and can continue as long as a muscle receives adequate amounts of oxygen and glucose to keep contracting. When we use muscles to produce a high level of force, they become so tightly contracted that oxygen carrying blood cannot enter the muscle. This condition causes the muscle to create energy using lactic acid fermentation, a form of anaerobic respiration. Anaerobic respiration is much less efficient than aerobic respiration-only 2 ATP are produced for each molecule of glucose. Muscles quickly tire as they burn through their energy reserves under anaerobic respiration.

To keep muscles working for a longer period of time, muscle fibers contain several important energy molecules. Myoglobin, a red pigment found in muscles, contains iron and stores oxygen in a manner similar to hemoglobin in the blood. The oxygen from myoglobin allows muscles to continue aerobic respiration in the absence of oxygen. Another chemical that helps to keep muscles working is creatine phosphate. Muscles use energy in the form of ATP, converting ATP to ADP to release its energy. Creatine phosphate donates its phosphate group to ADP to turn it back into ATP in order to provide extra energy to the muscle. Finally, muscle fibers contain energy-storing glycogen, a large macromolecule made of many linked glucoses. Active muscles break glucoses off of glycogen molecules to provide an internal fuel supply.

When muscles run out of energy during either aerobic or anaerobic respiration, the muscle quickly tires and loses its ability to contract. This condition is known as muscle fatigue. A fatigued muscle contains very little or no oxygen, glucose or ATP, but instead has many waste products from respiration, like lactic acid and ADP. The body must take in extra oxygen after exertion to replace the oxygen that was stored in myoglobin in the muscle fiber as well as to power the aerobic respiration that will rebuild the energy supplies inside of the cell. Oxygen debt (or recovery oxygen uptake) is the name for the extra oxygen that the body must take in to restore the muscle cells to their resting state. This explains why you feel out of breath for a few minutes after a strenuous activity-your body is trying to restore itself to its normal state.

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Muscular System - Muscles of the Human Body

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Continued From Above... There are three types of muscle tissue: Visceral, cardiac, and skeletal. Visceral Muscle Visceral muscle is found inside of organs like the stomach , intestines, and blood vessels. The weakest of all muscle tissues, visceral muscle makes organs contract to move substances through the organ.

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AnswerGarden " Name the muscles and bones in the body

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AnswerGarden is a new minimalistic brainstorm tool for online brainstorming, real time audience participation and classroom feedback.

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In my first two blogs, Ultimate Frisbee - Getting Started, and Ultimate Frisbee - Strategies & Skills, I shared some of the basic concepts of the game, and both offensive and defensive strategies. In this third blog you will learn about the bread & butter of ultimate Frisbee, throwing & catching.

THROWING

It might seem odd that I would introduce this topic so late in this three part series on Ultimate Frisbee. However, understanding when and why to use certain throws in ultimate, is largely based on the defensive strategies introduced in the second blog, specifically Forcing. This should become clearer a little further down.

To be consistent with the rest of the ultimate community, as well as to cater to the majority of the population (sorry lefties), whenever a specific throw and/or force are discussed it is assumed the thrower is right handed.

The two main throws you must learn when throwing with a mark on (mark = defender on the thrower), are the backhand and forehand. Specifically, the outside-in (OI) version of these two throws, which will be discussed in more detail shortly.

Let's start with the backhand, which is the most common way people throw a Frisbee. The disc is cupped with your right hand fingers, your index finger out for stability, and your thumb on top for support. You then bring the disc across the left side of your body, then unwind and release. Another option is to use what I like to call the power grip, where your index finger stays alongside your other fingers cupping the disc. I use the power grip for the pull.

Figure 1: Backhand Grip (left), Backhand Power Grip (right)
The forehand (flick) might feel awkward at first, and can be a little frustrating to learn. Don't give up! Once you get it, you'll be happy you put the effort into adding it to your bag of tricks. There are slightly different ways to grip the disc for this throw. I find it works best to place the right hand middle finger along the inside edge of the disc. The index finger stretches away from the middle finger towards the underside center of the disc to provide some stability. The thumb is then placed on top of the disc. The disc starts off relatively limp in your hand. With the elbow bent down towards the ground, and your right hand out to the right as if you were carrying a tray, flip your wrist back about 20 degrees, then flick your wrist forward and release the disc. Notice I didn't mention using your arm? Although some arm movement is necessary, most of the power comes from the flick of the wrist. If you try to get more power from using more arm motion, you are likely to be disappointed with the results.

Figure 2: Forehand (flick)
To demonstrate the importance of knowing the two basic throws, two side by side examples are shown below. Defenders will position themselves to take away your throwing options. In the left side example, the mark is forcing home. The open side throw, or the easy throw, would be a backhand throw. In the example on the right, the thrower is in the same position, but the mark is now forcing away. The open side throw is now a forehand.
Figure 3: Forced to throw backhand (left), forced to throw forehand (right)
Now back to that outside-in throw. When you are throwing to the open side, you want to release the disc such that the disc arcs towards the outside and comes back in. The amount of arc you put on the disc depends on where your cutter and defender are positioned relative to the point of delivery.
Figure 4: Hitting the cutter on the outside shoulder
Break Throws

Hopefully now you have a good grasp on the basic throws. Time to shake things up a bit and introduce some break throws. A break throw is used to throw the defense off balance. They want to control the game by dictating where you can or cannot throw. The best way to counter that, is by getting a break throw off and watching the defense scramble to recover.

The inside-out (IO) version of the backhand and forehand are the first break throws we'll discuss. The grip doesn't change, however where and how you release the disc will be different than when you throw the outside-in. You want the inside-out to arc towards the inside and back out. If you are being forced backhand, you can use the inside-out backhand to break the mark. This is my favorite throw for initiating a play from a stopped disc. The player at the front of the stack doesn't have to break a sweat to get open, and their defender will be on the wrong side to maintain the force. For a forehand force, the inside-out break throw would be a forehand.
Figure 5: Inside out backhand throw
The outside-in backhand and forehand can also be break throws. If you are being forced to throw backhand, the outside-in forehand can be used to break the mark, and vice versa. This throw is often used for the dump-swing play discussed in Skills & Strategies, part 2 of this blog.

You just learned about some more common throws used to break the mark in ultimate Frisbee, however any throw that delivers the Frisbee to the closed side of the field is considered a break throw.

THE HAMMER

Bust a move, it's hammer time! No, not really. While the ability to spontaneously break out your best dance moves is great for building team spirit, no special dance skills are required for the Hammer, just a bit of practice. It is used to loft the disc over the defense. I'm usually on the receiving end of this throw because my mid-range hammer lacks accuracy. It is however my go-to throw for a short dump pass when the stall count is high.

How to execute the hammer? I often hear people describe the hammer as like throwing an axe. I'm not sure a large percentage of the population are experienced axe throwers, but hopefully that provides enough of a mental image to figure out it is an overhead throw. The grip is the same as for the forehand. Bring the disc up overhead and slightly tilted to the left. Keeping a bent elbow, pull the disc back and release forward as you bring the disc back over your head. The disc will start off angled, and should end upside down and flat.
Figure 6: Hammer
BLADE

The blade is a poorly executed hammer. It's what happens when the disc does not flatten out. As you can imagine a disc coming at you vertically with some speed can be a little intimidating.

ADDITIONAL THROWS

Here are some additional throws used less frequently, but worth introducing nonetheless. Learning the basic throws really well is more important than learning these specialty throws, however they can still be fun to experiment with. If you decide to practice them in earnest, it is possible to learn to execute them with some amount of accuracy and finesse.

High Release: There are high release versions of both the backhand and forehand. As you can imagine the release of the disc is at a higher point than the regular throw. There is more snap to the wrist, and it is best suited for short throws by tall people.

Low Release: There is also a low release of both the backhand and forehand throw, where the disc is released low to the ground with a slight angle upward. This tends to be my natural method of throwing, perhaps because I'm lower to the ground to begin with. The drawback is that it takes a little longer to execute and recover from.

Scoober: It is best described as a hammer released at shoulder height. This is a nice shorter range, quick throw.

Thumber: This is similar to the hammer in that it starts off slightly angled, then flattens out. It is released more like a forehand with the disc upside down, and your thumb on top of the underside of the disc.

Push Pass: My least favorite of them all. Seriously, I prefer a blade over a push pass. Alas, some people like to use this short wobbly throw. To execute the push pass, grip the disc as you would a backhand. You will keep the disc more toward the throwing side, and push the disc forward while rotating the disc clockwise. These are great for turnovers...I mean short quick passes.

CATCHING

Does catching really need its own dedicated section? How much can really be involved in catching a Frisbee? The answer is yes and probably a bit more than you would expect, respectively. There is undoubtedly a lot less skill required in catching a frisbee compared to throwing one, however there is some technique involved.

Let's start with two handed catches. You should attempt to catch the disc with two hands whenever possible. It is tempting to catch with one hand when the disc doesn't hit you right in the gut, however using both hands will increase your probability of a successful completion. If the disc is above your knees, just above your head or lower, and within arm's length to your side, then use both hands!

The pancake catch and alligator catch both involve clapping your hands together with the disc in the middle. Elbows are bent for the pancake, whereas arms are straight out for the alligator. The pancake is the safest option for catching as you can easily bring the disc into your body as a buffer

Figure 7: Pancake (left), Alligator (right) Figure 8: Claw
The claw catch might be a little less reliable than the pancake, but can be used when you need to stretch a little further to get to the disc before your defender. Hands out like two lobster claws, then clamp down on the disc!
Figure 9: UVM Alumna Lauren Baecher Laying Out
There are times when two handed catches are not a viable option. This is when the disc is below your knees, far above your head, or greater than an arm's length from your side. If the disc is on your right, catch with your right hand. If the disc is on your left, catch with your left hand. You might want to catch a one handed disc with whichever hand is dominant, regardless of where the disc is. This is not the most efficient way to catch, and will likely lead to more turnovers.
About the Author
When the disc is high above your head, you will have to jump to catch it. Conversely, when the disc is lower to the ground and too far to reach, you might have to get horizontal with a layout. First turn off those self-preservation signals your brain is sending, then dive forward with hands stretched out in front of you. Ideally you will land chest first parallel to the ground. Think Superman.
Read My Hallam Story About Hallam-ICS
If you've read the entire Ultimate Fribee blog series, you are now ready for prime time! You will be able to join a pickup game and talk the talk with the most experienced players. I hope you've enjoyed learning about my favorite sport, and perhaps it will lead you out to play. Have I mentioned there is a pickup game at Farrell Park, Wednesdays at noon?

Brenda Rose is a Senior Controls Engineer with 17 years experience. Brenda obtained a Technologist degree in Mechatronics, a college program heavily influenced by the automotive industry. Her career has focused on controls engineering in manufacturing.

Hallam-ICS is an engineering and automation company that designs MEP systems for facilities and plants, engineers control and automation solutions, and ensures safety and regulatory compliance through arc flash studies, commissioning, and validation. Our offices are located in Massachusetts , Connecticut , New York , Vermont and North Carolina and our projects take us world-wide.

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Ultimate Frisbee (aka, Ultimate)-Throwing & Catching

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In my first two blogs, Ultimate Frisbee - Getting Started , and Ultimate Frisbee - Strategies & Skills , I shared some of the basic concepts of the game, and both offensive and defensive strategies. In this third blog you will learn about the bread & butter of ultimate Frisbee, throwing & catching.

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Learning style
Individual Factors
Memory
Reaction Time
Learning environment

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Goal Setting, Motivation, Concentration, Selective Attention, Confidence

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Goal Setting, Motivation, Concentration, Selective Attention, Confidence

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Self Talk

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Massed v Distributed Advantages & Disadvantages

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Massed v Distributed Advantages & Disadvantages

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Advantages and Disadvantages of Massed Practice Advantages Features of Massed Practice "This is practising a skill without a break and occurs when an activity is repeated continuously over a period of time with very little or no rest period" (Martin, 2006, p. 167).

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Handler Cutting | RISE UP Ultimate S7 Ep 15 [Full Episode]

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Check Out our website for full-training sessions: http://riseupultimate.com/ - Including all seasons and much more! LIKE if you are an ultimate player and want to learn more! COMMENT below and let us know what you would like to improve on.

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United States U20 Girls versus New Zealand in pool play at the 2016 World Junior Ultimate Championships in Wroclaw, Poland.

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Explain which muscle fibre type a long distance runner requires in order to be successful in their event.

They would need a high percentage of type I muscle fibres as they contract slowly with low force which would provide running movements at a slow pace. However, they can keep contracting for long periods of time without which is required to run long distances.

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Muscle types - Muscular system - Edexcel - GCSE Physical Education Revision - Edexcel - BBC Bitesize

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Explain which muscle fibre type a long distance runner requires in order to be successful in their event. They would need a high percentage of type I muscle fibres as they contract slowly with low force which would provide running movements at a slow pace.

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There are many different ways to throw a frisbee, all wielding their own unique characteristics. It is up to the thrower to choose from an arsenal of different throwing techniques to get the frisbee into the opposing end zone as efficiently as possible. Below is a glossary of various Ultimate Frisbee throws ranging from the most basic to advanced throwing. This is the best way to learn how to throw, so let's get started.. (All throws will be explained as if you are right handed)
The three most used throws in Ultimate are the backhand, forehand, and hammer throw. Know them and practice them for they are the most useful throws in a competitive environment.

The easiest and probably most commonly used throw. It is the most generic and natural way to throw a disc. You will put four fingers in the cup of the disc with your thumb on top. If you are a righty you would stand straight up, twist to the left, bend your wrist and elbow in front of you so they are in front of the disc. Then un-do all of that in one steady motion releasing the disc. Try to keep the disc as level as possible and to give it spin. Remember that most of the spin comes from bending your wrist then snapping it. I exaggerated the throw by pulling back far and extending my arm after the throw to help show the motion. As you get better you will use less wind-up and less extension. Backhand can be used for short, medium, and long-range passing.

A flick is easy, but takes some practice and commitment. This is the most efficient throw in Ultimate b ecause it uses the least amount of energy and can be thrown in milliseconds. Put 2 fingers (Pointer & middle) under the disc and your thumb on top. Throw as if you were trying to skip a flat rock on water. Keeping the disc parallel with the ground is really important. The key element to the flick throw is the spin you put on the disc. Do this by pulling your wrist as far back as it will go and snapping it forward while bringing your arm through the motion. The disc should wrap around and "fling" off your two fingers. I guarantee it will take a few hundred tries to perfect. It will be worth the time. We have an entire page dedicated to teaching beginners how to flick. Good for short, medium, and long range.
Click to see our full page with step-by-step instructional animations on learning how to forehand
- Learn the fundamentals
- wrist snap technique
- easy to understand
- GIF images for clarification

Very useful when the time is right. The hammer throw can be lofted over the defense and landed directly onto the intended teammate. It is also good when someone is marking you hard and nearing the end of the stall count. You can easily throw is over the marker if need be. To throw a hammer (righty) simply pretend like you are throwing an axe. First, hold the disc with your pointer and middle finger on the inner side of the disc, your thumb on the other side. (It is typically held the same way as a Flick. The top of the disc should be facing your left side. Tilt the top of the disc slightly to the left side to give it an angle. Pull back and release the disc when it gets even with your forehead, keep your elbow bent at all times. If done right the disc should start out tilted and slowly turn upside-down. The disc should land completely upside down on its face because it makes it more predictable and easier to catch for you teammate. If the disc corkscrews then you are probably throwing at too much of an angle for for that particular distance. You should use less tilt for far ranges and more for short ranges. Good for all ranges but works best at medium-range.
Need a disc? The disc used in these videos is a USA Ultimate approved 175-gram Ultrastar, which is widely used in Ultimate Frisbee. You can find a variety of cheap Ultrastars by clicking this link to Amazon.com . Alright, so we have been over the basics. But sometimes a situation will call for a little more spice. All of these "advanced" throws are variations of the 3 most common throws listed above. So it is important to learn the basics before you try harder frisbee throws. These throws take much more skill but with practice anything can be done! (All throws will be explained as if you are right handed)
Much more complicated then a regular backhand. A high release is done with an almost straight arm above the shoulder. Most of the discs propulsion will come solely from the wrist in a snapping motion. Should be thrown with an almost straight arm at a 45 degree angle. Most of the discs forward motion will be from snapping your wrist for spin. Very effective if you are tall. The video shows the throw being released very high, this is the extreme. In reality you should be releasing it just over the marks shoulder. This throw is for short-range passing but it is possible for medium-range passing with practice.

A little easier than the high release, but sti ll difficult. A low release follows the same arm motion as a regular backhand. But it is meant to be released just a few inches from the ground, the closer the better. One would have to take a big lunge outward and reach low. Takes a lot of practice because the ol' knee tends to get in the way. Be sure to give the disc a slight upward angle to keep it from hitting the ground. This throw is useful because it goes under the reach of a stalling defensive player. Can be used for short, medium-range, and long range if you get good with it.

Difficult to maneuver but very useful if done right. With a straight arm at a 45 degree angle above the shoulder flick your wrist in the same motion as a normal flick. Keep the disc as level with the ground as possible. The disc will not want to cooperate so make sure to have the best grip you can and to throw it quickly. This is tough and can only be learned through trial and error. The video shows the throw being released very high, this is the extreme. In reality you should be releasing it just over the marks shoulder. Remember that most of the disc's propulsion comes from the wrist snap and not much from the arm. Short range only.

This will probably be the hardest throw to learn, it always is. Take a big long lunge to the side your throwing on and sink as low as possible. The goal is to release a flick just inches from the ground in hopes of going under a defenders swinging arms. When throwing, your elbow should just barely make it past your knee. You want to release it at an upward angle so it doesn't skid across the ground. When I do it, I point my right foot outward so I can bend my knee back to give my arm room to make the throw. In the image to the left it appears that the disc touches the grass but I assure you it does not (since that would result in a turnover). The wind created by the disc is what moves the grass. Make sure not to touch your left knee or right hand to the ground since the rules state that three contact points may not touch the ground and will result in a call. The low-release is used by a lot of pro's for it's many advantage. Very effective at all ranges.

With your thumb in the cup of the disc and all four fingers on top stretch your arm out. Your arm should be straight and parallel with the ground with the disc as far away from your shoulder as possible. Pull your straight arm back and bend your wrist back as far as it goes to charge up the throw and spring it forward (still parallel with the ground). When bringing your arm forward you should release everything you have done in one fluid motion. Note that the disc's spin comes from "flinging" it off of your thumb located in the cup of the disc. The easiest way to learn is to just watch the video to the right about 20 times, you'll pick it up. This throw is mostly good to get around a stalling defender. Most players don't throw this because is tough to make it accurate and catchable. Good for short/medium range.

Awesome throw for indoors. This throw is thrown differently by everybody so I'll teach my way. With a slightly bent arm hold the disc like a backhand at a downward 45 degree angle in front of you. Bend your knees a little bit. In one motion lift up your arm and straighten it, unbend your knees, and give the disc a tiny bit of spin as you release it upward. I give it spin by just snapping my thumb to the left, there is barely any wrist or arm involved in the spin (it shouldn't look like a backhand throw). By you unbending your arm slightly you should have given the disc some forward thrust. If done right the disc will be level and go up about 15 feet then back down, still level, and land about 10-20 feet away. I like it because you can float in right over a defender in front of you. NOT good for outdoors because it is greatly affected by wind since there is very little spin. Only short range.

Commonly used in indoor Ultimate. You hold the frisbee like a backhand but more lined up with the shoulder you are throwing from. When throwing a backhand righty the disc rotates clockwise. You want a push pass to do the same. So push yourhand a little to the left shoulder, spinning the disc clockwise as you push and giving it a little momentum. A push pass is only for short range but its a nice quick throw. I like to use it when looking to the left end push passing it to a handler on the right. Not recommended for outdoors because the wind affect it greatly due to the lack of spin/power.

The roller throw can be both fun and effective. But don't try rolling the frisbee to a teammate in the middle of a game, that will be an obvious turnover. The only real use for the Roller throw is when pulling the disc, which is why the lines are blurred between a real throw and a Trick throw . The Roller is when a player purposely throws a hard blade that stays relatively near the ground then lands and continues to roll straight until it loses momentum. If the disc rolls on the pull the opposing team must start the play from where the disc stops (within the field). The goal of the throw is to hope someone tries to stop the rolling disc, touches it, fails, and the disc rolls out the back of the end zone. In this case the opposing team will have to take it from the back of the end zone (which is bad for them, really bad). Not to mention it is also fun watching everyone on the team scramble to try to stop the disc.

To throw the roller with a backhand you must angle the disc at a 70 degree angle (a little less than vertical). That means you have to get your body under the disc a little by starting the backhand near your opposite shoulder. If this is a flat disc.. - you want the disc to be more like.. \ . A forehand throw (as shown to the right) would be the same idea but flipped, like.... / . Essentially, it is just an extremely angled flick. The disc should land 20-50 feet away from you and be almost vertical, if it is too vertical it will immediately start doing a circle which is bad. If done right the disc will roll as far, if not further, than you can regularly throw it. This throw is also good for windy days since it can go further than a regular backhand or flick.

A close ancestor to the hammer. It is not thrown with the disc over the head. Stand upright facing the direction you want to throw the disc. Pivot on your left foot and turn almost 180 degrees so your back is now facing where you want to throw. You should still be able to see your target. Hold the disc upside down, like a hammer, and throw it with your arm slightly bent and at a slight upward angle from the ground. This is a lot easier then I am making it sound. If you can do a hammer you can do a scoober. It's great for quick short range passes. Very commonly used in indoor Ultimate or scoring a quick point when close to the end zone.

The advantage of this throw is that it is thrown much quicker than a hammer with all the advantages of a hammer, minus the range.

The flight path of this throw resembles a hammer. Grasp the disc with your thumb on the inside and four fingers on the outside. Put your arm out to the side and have your forearm at a 45 degree angle. You should be holding the disc upside-down with your thumb on top. The disc should also be at a slightly greater angle than your arm. Pull your wrist all the way back along with your forearm. Flick your wrist foreword while rolling the frisbee off your thumb. If done right the disc will fly through the air a t a slight angle and slowly work its way horizontal causing it to land landing upside down, like a hammer. Mostly used for medium range.

This throw is fairly useless in my opinion. Not like the Thumber. To throw this put your arm parallel with the ground, bend your elbow 90 degrees upward, and put your thumb inside the disc. The disc should be between your head and hand. Give it some momentum with your arm and spin it off your thumb like your turning a doorknob that is above you. This throw is easily blocked and everybody can see you adjusting the frisbee on your thumb so they know it's coming. Good for medium/long range.

Wheeler (Wheel of death)

This throw is extremely rare, most don't have the balls to do it in a real game. It is a combination of throwing with the thumb and the hammer. To throw this you would hold the disc upside down and above your head like a hammer. But to give it spin you twirl it off your thumb like the "Throwing with thumb" listed above. I guess this would be good for medium range. The advantage is that it stays low to the ground unlike it predecessor (the hammer) that is more lofty. In my opinion, any other throw will be more efficient than this one.

All GIF images are created with Imgflip.com.

15 more awesome Ultimate Frisbee Throws on the next page!

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EVERY Frisbee Throw - How to's - Ultimate Frisbee HQ

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There are many different ways to throw a frisbee, all wielding their own unique characteristics. It is up to the thrower to choose from an arsenal of different throwing techniques to get the frisbee into the opposing end zone as efficiently as possible.

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MOTOR SKILL LEARNING IS a learned ability. Use this page to develop understanding of how to learn a new skill.

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MOTOR SKILL LEARNING IS a learned ability. Use this page to develop understanding of how to learn a new skill.

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terms of movement in anatomy - Google Search

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Elbow Joint Muscles | Muscles | Anatomy & Physiology

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Key concepts
Aerodynamics
Forces
Physics
Lift
Drag

Introduction
Are you good at tossing a Frisbee? Have you ever wondered how a Frisbee is able to fly through the air so well? If you can throw a perfect, arcing curve right on target, you've already trained your arm to aid in the aerodynamics of Frisbee flight! In this activity, you'll investigate how the angle at which you throw the Frisbee affects its flight direction and distance. Next time you're out tossing a Frisbee, this little lesson in aerodynamics may help make your throws even more accurate!

Background
Two key forces that act on a Frisbee during flight are lift and drag. Lift is the force that allows the Frisbee to stay airborne, and in flight it opposes the force of gravity on the disk's mass. The Frisbee itself creates this lift force as it flies through the air. Because of the Frisbee's curved shape, the airflow above it must travel at a higher velocity than that underneath, thereby creating low pressure above and high pressure below the disk. This pressure difference provides the lift. Drag is a resistant force on the Frisbee, perpendicular to the lift, and it acts against the disk's movement through the air. The angle at which the Frisbee is thrown, which we'll call the "launch angle" (aka the angle of attack), affects both lift and drag.

As a side note, you've probably noticed that a Frisbee doesn't travel far if it's thrown without spin. Spinning the Frisbee helps it fly by supplying angular momentum, which helps keep the Frisbee stable; the faster it spins, the more stable it should be.

Materials
* A Frisbee
* Long string or hose
* Large open area in which to toss a Frisbee
* Tape measure
* A helper (optional)
* A piece of paper and a pen or pencil (optional)

Preparation
* Use the long string or hose to make a long, straight line in front of you, at least 7.5 meters long. You will be throwing the Frisbee so that it is directed down this center line.
* Practice throwing the Frisbee down the straight line a few times so you get used to tossing it. If you have not thrown a Frisbee much before, you may want to try practicing it for a little while. Tip: A good way to throw a Frisbee is by standing sideways with the Frisbee held in front of you (near your non-tossing shoulder), then bringing the disk horizontally across you before you release it.
* If there is wind during any of your Frisbee throws, note the wind speed and direction.

Procedure
* Throw the Frisbee as flat and horizontal as you can, aiming it down the center line you made. You can have a helper watch to confirm the angle at which you throw the Frisbee. How far did it travel? How far did it veer from the center line, and in what direction (left or right)? If you have a piece of paper and a pencil or pen, you can record this data and all following flight information.
* Throw the Frisbee as flat and horizontal as you can at least four more times. Each time throw the Frisbee with similar arm motion and speed, use a similar spin, and have the same release point. How far did the Frisbee travel each time? How far did it travel away from the center line, and in what direction?
* Throw the Frisbee tilted up a little, at a roughly 45-degree angle above the previous, flat throw. (You can imagine that if your arm were the hour hand of a clock, the previous throw would have been directed toward three o'clock and this throw should aim between one o'clock and two o'clock). Throw it this way at least five times. Other than changing the launch angle, try to keep all other aspects of the flights the same. How far did the Frisbee travel each time when thrown at an upward angle? How far did it travel away from the center line, and in what direction?
* Throw the Frisbee tilted down a little, aiming at an angle about 45 degrees below a flat throw (between four o'clock and five o'clock), at least five times. Again, try to keep all other aspects of each flight the same. How far did the Frisbee travel each time when thrown at a downward angle? How far did it travel away from the center line, and in what direction?
* Did you see a consistent relationship between launch angle and flight direction? Is there a relationship between launch angle and distance? Based on aerodynamic principles, why do you think you saw these relationships?
* Extra: In this activity, you investigated how the Frisbee's launch angle affects its flight distance and direction, but you only tested a few angles. You can try this activity again but test even more angles, such as angles in between the ones you tried in this activity. You can videotape your throws and then watch the video to analyze and confirm the angles at which you threw the Frisbee. How well does the Frisbee fly using other launch angles? Is there an angle that consistently correlates with the "best" flight in terms of distance and stability?
* Extra: In this activity there was not a focus on the effects of wind on a Frisbee's trajectory, but it can definitely be a factor. How will the Frisbee's flight be affected by throwing it into the wind? What about across or with the wind? How does the launch angle change a flight in each of these conditions?
* Extra: You could compare the flight of a Frisbee with that of an aerobie (flying ring disk). What differences do you notice? Can you explain them in terms of aerodynamic forces?

Observations and results
When you threw the Frisbee as flat and horizontal as you could, did it generally fly relatively straight (not far to the left or right) and pretty far? When you threw the Frisbee tilted up a little, did it fly pretty high and far but not as straight, going off to the side near the end of its flight? When you threw the Frisbee tilted down a little, did it fly not nearly as far-and did it also go off to the side?

To fly well, the Frisbee needs enough lift, and not too much drag. When the Frisbee is thrown tilted downward, it does not have much lift and so it quickly falls to the ground. When the Frisbee is thrown relatively horizontal, it has a good amount of lift and consequently should fly relatively far-at least much farther than when the Frisbee was thrown tilted down. When an even larger launch angle is used, the Frisbee has more lift. You may have noticed, however, that although the Frisbee thrown upward flew relatively high, it probably stalled out rather abruptly near the end of its flight. This may have caused it to land gently and/or quickly go off to the side. Of the three launch angles tested in this activity, the horizontal launches probably resulted in the overall "best" Frisbee throws in terms of distance and straightness.

More to explore
What Do a Submarine, a Rocket, and a Football Have in Common? from Scientific American
What effect does the rim of a Frisbee have on its flight? from Ask Us Sport! Science at the Exploratorium
The Physics of the Frisbee ( pdf) from Katherine Keller at the University of Florida
NASA Glenn Research Center: The Beginner's Guide to Aeronautics from the National Aeronautics and Space Administration
The Physics of Frisbees ( pdf) from V. R. Morrison at Mount Allison University, Canada
The "Ultimate" Science Fair Project: Flying Disk Aerodynamics from Science Buddies

This activity brought to you in partnership with Science Buddies

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ABOUT THE AUTHOR(S)

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Soaring Science: The Aerodynamics of Flying a Frisbee

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Key concepts Aerodynamics Forces Physics Lift Drag Introduction Are you good at tossing a Frisbee? Have you ever wondered how a Frisbee is able to fly through the air so well? If you can throw a perfect, arcing curve right on target, you've already trained your arm to aid in the aerodynamics of Frisbee flight!

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Flight of a Frisbee without angular momentum

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Forehand throw  (anatomy & biomechanics)

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Forehand throw  (anatomy & biomechanics)

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The best way to describe throwing a forehand is comparing it to a vertical jump. As we know, vertical jumping ability is directly influenced by the speed of the force exerted against the ground during a fixed span of time; the faster the application of that force, the higher the jump. To translate this concept into throwing a forehand, we can infer that the less time it takes to apply a given amount of snap to the disc, the more rotations will be yielded per 'x' amount of time. With this, if you look at an exceptional thrower like Alex Thorne, you'll notice that he has one of the quickest releases out of any thrower in the nation. Furthermore, those quick releases all generally look more or less the same, regardless of the distance of the throw. Such quick releases coupled with a strong snap provide for a throw that will fly through the air with very little observable disruption from wind.

Along with disc snap, there are two other important aspects of forehand throwing.

GRIP. I cannot stress enough the importance of holding the disc with the correct grip. It can unquestionably make or break your forehand. In this situation, 'make' is a strong word. Any thrower's forehand that isn't 'made' is 'broken' to some degree. With that, most ultimate players have broken forehands, and that is because the majority of ultimate players are not elite. This certainly doesn't mean that all elite players' forehands are made, but the majority of them have at least near-made forehands.

Among most of the elite players, there is an almost universal correct grip. Instead of having to needlessly over-explain certain details, I'm going to provide some visual examples of proper forehand grip, along with an example of an errant grip. Most instruction only involves a basal display of "putting your index and middle fingers together inside the rim," and hardly anything more. That instruction is insufficient and leads to god-forsaken grips like this:

That was a picture of where not to put your thumb. It is clear that there is no control over the disc. Instead, this is proper thumb placement

As you can see, with the thumb sitting well into the flight rings-if not past them-there is a visible difference in the amount of disc control.

But there is more to thumb placement than that. On the top of a disc, there is a flat plane. Common knowledge, yes, but the proximal phalanx of the thumb should be in a relatively parallel plane to the plane that is the top of the disc. I am specific about this bone in particular because not all hands are the same, and some individuals' distal phalanges are not naturally in line with their proximal phalanges. This link will specify these bones

Now, on to index and middle finger placement. When you grip the disc, avoid locking the joint between the middle and proximal phalanges of your index and middle fingers. When they're locked, snapping power is compromised. You can actually prove this to yourself by locking the joints on your middle finger, holding that finger about two inches from a tabletop, and then hitting the table top with it. Now repeat this, only this time unlock the joint and slightly curve the finger so that there's a 160 degree angle between the middle and proximal phalanges. You will discover that the latter method will yield more power.

We can even look at the index and middle fingers of some great throwers and see that they do in fact have those joints unlocked, along with the 160 degree angle [more or less...(more less than more)]

Now that we've covered the angle of the joint between the proximal and middle phalanges, let's talk about the angle of the joint between the distal phalanx and the middle phalanx. This angle should be about 170 degrees, BUT, in the opposite direction. If you're picturing this correctly, there will be an ever so slight zig-zag to the middle finger. To show yourself how this angle should look, lock all of the joints on your middle finger and stick the tip of the finger on a tabletop such that the finger is perpendicular to the tabletop. Now, push down against the tabletop and you will see that the angle of the joint between the distal and proximal phalanges becomes smaller the harder you push down. This is important because almost the entire distal phalanx of the middle finger is last place the disc snaps off of, and it is the place where the snap is initiated.

Lastly, there should be absolutely no gap between the disc and the meaty webbing between your index and thumb. The disc should be tight and snug against the webbing. Once you have the grip for maximum potential, the specifics of arm motion are the next things to be understood. Some say to keep your palm facing upwards during the throwing motion. That isn't incorrect, but it's only part of the story. We can look at this photo again

You will notice that the commonly less hairy and lighter colored portion of the forearm is up and facing forward. This part of the arm should remain forward-facing throughout the forward motion of the throw. If this portion turns over (starts to face downward), the disc will most likely fly the same way. It will turn more and more outside in as it flies, and it will fall into the ground sooner than you'd like. If the disc is kept flat, and your arm stays in the correct position and DOES NOT rotate during the forward motion of the throw, the disc will probably fly the way you want it to-flat.

The final aspect of forehands that I will be covering is the angle created by the disc and the forearm. Similar to the joint between the proximal and middle phalanges of the middle and index fingers, the angle between the disc and the forearm should also be around 160 degrees.

I wish this photo could show the SPECIFIC wrong thing to do, but the form is so repugnant that it's useless and an educational example

There are two ways to make the angle between the disc and the forearm 160 degrees. The wrong one (which I tried to show in the above photo and failed) would have the bottom of the disc come closer to the top part of the forearm. The correct one is the opposite, and shown in these photos

The top of the disc tends toward the light colored, under side of the forearm in this example of the correct angle.

That should about cover everything with hopefully enough detail.

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The best way to describe throwing a forehand is comparing it to a vertical jump. As we know, vertical jumping ability is directly influenced by the speed of the force exerted against the ground during a fixed span of time; the faster the application of that force, the higher the jump.