How To Stand And Throw


A good stance is very important for a powerful and accurate throw. It helps you to maintain your balance and to throw the Frisbee in the direction you intend. For driving, as you release the Frisbee, your shoulders and feet should be in line with the direction you wish the Frisbee to go. For approaching and putting, it is ok if your back leg is not in the line of play (the direction towards the basket); it can be brought outward as much as 45 degrees. Make sure to never have your shoulders and feet perpendicular to the line of play as this can result in a throw that is off balance, not as powerful and/or in the wrong direction1.

Backhand Throw

The backhand the throw is one of the most basic and is suitable for all levels of experience. The backhand hand throw is similar to how most people throw a regular Frisbee and can be analogous to the backhand hit in tennis. The following instructions are for right handed throwers and left handed throwers will need to do the opposite.

Driving and Long Approach: The throw starts with a stance as described previously with the right foot in front. You then twist backwards turning to your left with most of your weight on the left leg. The Frisbee is tucked up against the chest. When you are ready to make the throw, you unwind stepping forward on your right leg while your right arm extends outward with the Frisbee. The right arms should be fully extended at the point you are completely unwound and this is the moment that you should release the Frisbee. As you release, snap the wrist and the Frisbee should feel as it is “ripped” out of your hand. You can also start the throw by a short run with a small hop as you twist and then throw.

Short Approach and Putting:Since a short approach and putting don’t require as much power and distance, the backhand throw does not need to include twisting around. It is usually better to maintain a stable, stationary stance and to throw the Frisbee by extending the arm outward towards the basket. It is best to release the Frisbee with a softer or no snap of the wrist.


  1. Disc Golf Association, “How to Throw by ‘Steady’ Ed Headrick,”