The Beginner’s Playbook: How to Throw Your First Perfect Backhand in Disc Golf and Ultimate Frisbee

So you’ve got a disc in your hand, you’ve seen people whip it 300 feet, and you’re standing there thinking, “How do I even start?” I remember my first time trying a backhand. I looked like a confused penguin flapping a frisbee sideways. The disc wobbled, dove into the ground, and my friends laughed. But here’s the thing: that’s totally fine. Every single player—whether they’re crushing disc golf courses or running downfield in ultimate—started exactly where you are.

Welcome to Disc Flight, your new home for all things flying disc. I’m Jordan, and I’ve been throwing discs for years. I’ve seen every bad grip, every wrong foot, every “why did I even try” moment. But I’ve also seen that first clean release that makes you grin like a kid. Today, I’m going to walk you through the backhand throw the way I wish someone had taught me. No jargon, no intimidation. Just the stuff that works.

Why the Backhand Is the Foundation

If you’re new to disc sports, the backhand is your bread and butter. It’s the throw most people imagine when they think of frisbee—the cross-body, arm-swing, snap-the-wrist motion. In ultimate, it’s how you send a pass to a cutter. In disc golf, it’s how you launch a driver toward the basket. It’s not the only throw, but it’s the one you’ll use 80% of the time. Get this right, and everything else gets easier.

Step 1: Get Your Grip Right

Before you even think about moving your feet, your hand has to know what it’s doing. The most common mistake? Holding the disc like a pizza. Don’t do that. Here’s the simple grip I use:

For a driver (disc golf) or a standard disc (ultimate): Put your thumb on top of the disc, flat against the flight plate. Then curl your index finger along the rim, like you’re pointing at something. Your middle, ring, and pinky fingers should be tucked underneath, pressing the rim against your palm. Not too tight. Think of it like holding a cup of coffee—firm enough not to drop it, but not so tight your knuckles turn white.
For a putter or a short-range throw: You can bring your index finger in closer to the edge. Some people like a fan grip (all four fingers under the rim). Try both. I started with the two-finger-under style and it clicked faster.

The key is that the disc should feel locked in, not wobbly. If it rattles, you’re not gripping it right. Practice holding it while you watch TV. Weird? Yes. Works? Also yes.

Step 2: Stance and Feet Placement

Your feet are your anchor. If they’re wrong, your whole throw falls apart. Stand sideways to your target. If you’re right-handed, your left shoulder points at where you want the disc to go. Your feet should be about shoulder-width apart, with your weight slightly on your back foot (right foot for righties). Bend your knees a little. Relax. You’re not a robot.

Many beginners stand too square, facing the target directly. That limits your hip rotation and kills your power. Turn sideways. Imagine you’re about to side-hug an invisible friend. That’s the setup.

Step 3: The Arm Motion – Slow and Smooth

Okay, here’s where the magic happens. Don’t try to throw hard. Seriously. The hardest throws come from clean technique, not muscle. Here’s the motion broken down:

Reach back – Keep the disc flat and pull it behind your body, away from the target. Your arm should be extended, but not locked. The disc stays roughly at chest height. Don’t dip it down or lift it up.
Pull through – Rotate your hips first. Not your arm. Your hips start turning toward the target, and your arm follows like a whip. Pull the disc across your chest, keeping it close to your body. Don’t let it float away from you. Elbow should stay bent at about 90 degrees through the middle.
Snap the wrist – This is the difference between a floater and a laser. Right as the disc passes your front hip, snap your wrist forward. That snap adds spin. Spin equals stability. No spin, and your disc will wobble like a drunk pigeon.
Release – Let go roughly when your arm is fully extended in front of you. Aim the disc at a spot about 10 feet off the ground for a flat throw. For a hyzer (disc golf) or a low pass (ultimate), release a bit lower.

Step 3.5: Common Newbie Mistakes (And How to Fix Them)

I made every mistake in the book. Let me save you some time.

“My disc always goes left (for righties)” – You’re probably dropping your back shoulder and releasing the disc on a high angle (anhyzer). Keep your shoulders level. Imagine there’s a string pulling your left shoulder down to match your right.
“My disc flips upside down” – You’re throwing nose-up. The front edge of the disc is higher than the back. Push your thumb down slightly and keep the disc flat through the pull. Also, make sure you’re not releasing super late.
“I have no power” – Stop using only your arm. Use your hips. Think of your body as a spring: load your weight on the back leg, then shift forward as you unwind. And don’t rush. Slow is smooth, smooth is fast.

How This Applies to Ultimate vs. Disc Golf

The backhand is the same mechanics, but the context changes a little.

In ultimate, you’re usually throwing to a moving target. You don’t need max distance most of the time—you need accuracy and a flat release. Focus on keeping the disc parallel to the ground. Practice throwing to a stationary friend first, then add movement. Also, in ultimate, your grip can be a bit looser because you’re not trying to crush it. You want touch.

In disc golf, the backhand often involves more power and angle control. You’ll throw hyzer shots (disc tilting away from you) for distance, anhyzer for curves. Start with flat throws until you can nail them consistently. Then experiment with angles. And always, always warm up your shoulder. Disc golf on a cold morning can be a fast track to a tweaked muscle.

Simple Drills to Level Up

You don’t need a field or a course to practice. Here are two drills that helped me get my backhand grooved.

The towel snap – Grab a hand towel, hold it like a disc, and practice the pull-through motion in your living room. Focus on the snap at the end. If the towel makes a loud crack, you’re doing it right. If it just flops, you need more wrist.
The 10-foot game – Stand ten feet from a target (a tree, a trash can, a friend). Throw 20 backhands aiming dead center. Don’t worry about power. Worry about hitting that spot. Once you can hit it 18 out of 20 times, move back five feet. Repeat. This builds muscle memory without the frustration of shanking into the bushes.

One Last Thing Before You Throw

Here’s the truth: your first 100 throws will feel awkward. Your first perfect throw might come on throw 101, or 5, or 500. That’s normal. Disc Flight is all about the journey, not just the highlight reel. I still shank throws. I still have days where my backhand feels like a wet noodle. But every time I get that clean release, that smooth glide, I remember why I love this sport.

So go grab your disc. Find some open grass. Ignore anyone watching. Try the grip. Turn sideways. Reach back. Snap. And when it finally flies flat and true, you’ll know exactly why I’m writing this.

Now get out there and throw.