CHAPTER 1

BACKGROUND ABOUT ULTIMATE

History of the game

The sport originated in the 1960s on the lawns of Yale University, played by students killing time between lectures. Ultimate has been in Singapore for a while but it has only become truly organized and popular among Singaporeans in the last six years. The number of players in Singapore has increased significantly from a pool of 20 players to over 300 players.The Singapore Ultimate Players Association (UPA) organises pick-up (casual) games and a twice-yearly league while clubs practise year-round to compete in local and international tournaments. Currently the Singapore UPA is trying to promote the sportby introducing it to the schools through the sports development programmed.

Rules of the gameThe purpose of the rules in Ultimate is to provide a guideline in the way the game is played. The assumption is that no Ultimate player will deliberately violate the rules, thus there is no harsh penalties for violations during the game. In Ultimate, which is a non-contact sport, an intentional foul is considered cheating and a serious offence against the spirit of sportsmanship. The integrity of the game requires the players to uphold the spirit of the game, and this should not be taken lightly.

Figure 1.1 The dimension of the playing field

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Players in the field make their own calls and control their own games. Respecting your opponent's call is the fundamental part of the game, respecting the other players and the rules are just as important. There is no other sport better than Ultimate that conveys this message of respecting others to our children. This book does not offer any unsportsmanlike rules or tactics that might bend the rules. This book certainly does not teach you how to win games. There are no other ways to play this game well other than to PLAY HARD, PLAY FAIR. There might be grey areas in Ultimate but definitely no room for cheats.

The playing areaA rectangular shape playing area with end zones at each end. A regulation field is 64m by 37m, with end zones 23m deep. (See Figure 1.1)

For this game, lining up the field is not important. Eight cones are all you need to mark up the field, and if cones are not available, other kinds of markers will do.

Start of the gameThere are seven players on each team. The game is started by the defensive team, which will be decided by the captains before the game, who pulls (throws) the disc to the offence.

ScoringEach time an offensive player catches the disc and lands in the defence's end zone, they score a point. Play is initiated after each score.

Movement of the discThe disc can move in any direction, to any player by completing a pass to a teammate in the field. The player with the disc (thrower) may not run with the disc and they have ten seconds to release the disc. The defender guarding the disc (marker) counts out the stall count.

Change of possessionOnce there is an incomplete pass (interception, outof-bounds, drops or blocks), the defence takes the disc immediately and becomes the offence.

SubstitutionSubstitution can only be made in a game after a score or during an injury time out.

Non-contact No physical contact is allowed between players. Picks and screens are prohibited. A foul occurs if deliberate contact is made.

FoulsWhen a player makes contact on another player, a foul occurs. The play continues if possession is retained. If the player committing the foul disagrees, the play is undone and the disc goes back to the thrower and play resumes.

Self-officiatingThe players are responsible for their own fouls and line-calls and settle their own disputes.

Spirit of the game (SOTG)The spirit of the game separates Ultimate from other competitive sports. The ugly side of sport can be seen from time to time when things get too competitive. Coaches emphasise on the need to win at all cost and it is amazing to hear coaches stressing that 'winning is not everything, it is the only thing' during competition.Through this balance of sportsmanship and competitiveness, players are free to demonstrate the beauty and honourable side of this game. Spirit of the game takes many forms. It can be cheering each other (teammates or opponents) after games, taking back a bad call, making a call after committing a foul or playing National Championships without the need of a referee. Spirit of the game is reflected in the rules as well. The culture and etiquette of the sport dissuade any intentional violation of the rules and players or teams who try to push the rules can soon develop bad reputations.

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CHAPTER 2

UNDERSTANDING THE FINER DETAILS OF ULTIMATE

One team throws the disc to the opponent to start each point. This is called the "PULL". By pulling the disc to the opposition, the team starts on the defence. The players of both teams stay behind the Goal Line in the end zone that they are defending before the disc is released. This rule must be reinforced to new players as most of them will start running even before the opponents are ready. The team pulling will raise the disc to indicate to the opponent that they are ready to start the game. The opponent will, out of courtesy, raise their hands to indicate that they are ready too.

The receiving team can either catch the pull or allow it to hit the ground. Most pulls are allowed to hit the ground before the receiving or OFFENSIVE team picks up the disc. The offensive team then attempts to complete a PASS to a team mate. If the pull goes out-of-bounds, the disc is played from the nearest sidelines from where the disc went out.

If the receiver attempts to catch the PULL and drops the disc, it is a TURNOVER. TURNOVER means that possession has changed. The offence becomes the defence now. The new offensive will attempt to pass the disc as soon as they pick it up.

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When a player is catching the disc, they must have at least one foot in contact with the PLAYING FIELD. If the foot is ON THE LINE, it is a TURNOVER. A player cannot run with the disc. Once they catch the disc, they can take a few steps (two to three steps is a norm) to stop. However, if they take more steps than required, the opponent should call TRAVEL, and this is a violation and the player returns to the appropriate spot.

After a CHECK of the disc (by shouting DISC IN by the defender), the violator may attempt to pass again. A player in possession of the disc may PIVOT on one CONTACT POINT. This is known as the pivot foot. If the player drags the pivot foot, it is a travel. If the disc is released and the player drags the PIVOT

Start of the game. foot, it is also a travel and the disc goes back to the thrower. However, if there is an incomplete pass during the travel call, it is a TURNOVER. Usually the PIVOT foot of a right-handed player is on the left foot and vice versa for a lefthander.

A defensive player on the thrower is called the MARKER, and he or she may not snatch, pull or hit the disc out of the throwers' hands. This is called STRIP When a strip occurs, the thrower calls "STRIP" and retrieves the disc and continues play without stoppage

The MARKER should not make any contact with the THROWER while the disc is in the thrower's hand. Should there be any form of contact, the thrower calls "FOUL", the play stops immediately. The players in the field must return to the position when the FOUL was called, without gaining any advantage. The MARKER will make sure everybody in his team (defensive) is ready before he CHECKS the disc and calls DISC IN, and the thrower resumes play by trying to complete a pass.

There can only be one MARKER on the disc at any time. Other defensive players need to be at least three metres away from the thrower. When two or more defenders are marking the THROWER within three metres, the THROWER may call DOUBLE TEAM. The defensive players must move away from the THROWER. However, the THROWER can choose not to call DOUBLE TEAM because one of his downfield players might be FREE (not guarded by a defender) and the OFFENSIVE team can make use of this advantage to complete a pass.

The THROWER has 10 seconds to throw the disc. As soon as the MARKER is within three metres or four steps away from the THROWER, he or she should start counting to 10. This is called the STALL COUNT. The STALL COUNT should start with STALLING 1, 2 ... to 10 and should be spoken loud enough for the THROWER to hear it.

The STALLING at the initial count indicates the start of the clock and the pace should be even at one-second per count. If the THROWER does not release the disc when the MARKER reaches 10, it is a TURNOVER and the THORWER must leave the disc on the ground for the new offensive team to pick up.

In higher- level games, discs are released well before the TEN COUNT. However, this rule is especially important among beginners and students. Some players are too hesitant to release the disc and hold on to the disc for too long. More often than not, players release the disc too quickly, for fear of being STALLED OUT so they make a poor throw or decision. It is always important to encourage patience with the disc by telling beginners to "take their time when throwing the disc".

If the MARKER hits the disc after it has been released by the THROWER, it is called a HAND BLOCK and results in a TURNOVER.

An OFFENSIVE player not in possession of the disc is known as the RECEIVER. A DEFENSIVE player who is covering the RECEIVER is known as the DEFENDER.

A RECEIVER can run to any part of the field to receive the disc. There is no specific location that the player is limited to. However, the RECEIVER may not make use of his team mates or other players in the field to 'screen' out (in basketball) or lose his defender. If this occurs, PICK is called and play should stop. A PICK is a violation and does not result in a TURNOVER.

Once plays stop, the disc is returned to the THROWER (if the disc was thrown). The DEFENSIVE player who has been picked (in a disadvantaged situation), he or she can move towards the RECEIVER. Since it was a VIOLATION by the OFFENSIVE team, the players in the field may reposition themselves. Then the MARKER checks the disc and puts the disc into play. If the THROWER releases the disc when PICK is called, and makes a TURNOVER, the DEFENSIVE team picks up the disc and continues play. If the pass is completed when PICK is called, it must be returned to the THROWER and the disc must be CHECKED before play continues.

PICK often occurs when the players are crowding around the disc or in this case, the THROWER. It is good to tell the players not to go for the disc at the same time to help them avoid PICKS. Spreading out or 'balancing the field' is also a good strategy to teach our pupils or beginners to avoid PICKS because they tend to go close to the disc. They want to get involved in the game because that is where all the action is. Spreading out also helps so that the THROWER does not have to throw into the crowd.

There should not be intentional contact between the players at all times. If contact happens between the DEFENDER and the RECEIVER , a FOUL may be called by the RECEIVER. If the disc is thrown and is turned over, and the receiver calls FOUL on the DEFENDER, the DEFENDER is given the opportunity to CONTEST the call. If the call is contested, the disc goes back to the THROWER for a restart of play.

If the FOUL is un-contested, then the disc goes back to the RECEIVER and he or she becomes the THROWER after a CHECK of the disc. There are several situations that could occur during the foul, for example a foul in the end zone, of the disc foul and foul on the thrower. It is advisable for novice players to read and understand the rules of the game before playing. In this way, there will be less discrepancy among the players and they can better enjoy the game.

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CHAPTER 3

INDIVIDUAL SKILL

In explaining the techniques to executing a throw, there are four teaching points to take note: • Grip • Stance • Execution • Release

Grip

First and foremost, before you can throw a disc, you need to know the correct method of gripping the disc. It is a fundamental skill in Ultimate and it is usually one of the areas neglected in Ultimate. Even though this is the most basic skill in Ultimate, very few players actually think about the way they grip and throw the disc, and even less on how and why they are using a particular grip. The way the disc is held plays a major part in whether the throw is going to be a good one or not.

StanceThe stance is the position before, during and after the execution of a throw. Explain and demonstrate the stance to beginners as it is easier to learn through mimicking the action. Some of the stances are complicated, taking

time to master and applies differently to individual players.

ExecutionThe execution of the skill is important as we want to focus on the learner's release point, body mechanics and a 'smooth execution'.

ReleaseThe last part of the throw is the release of the disc, which needs to be emphasised to the thrower. Generally, we want to look out for the spin of the disc and subsequently a stable disc upon release.

We can look at these key points to improve our players or our throws. Beginners usually make a lot of mistakes while throwing and focus on too many factors at the same time. I must emphasise again that if the thrower can create the spin on the disc, he will master the throwing technique faster. It is easier to correct the stance, execution and grip, but tough to teach the thrower how to create the spin on the disc. An excellent analogy that is commonly used is "flicking a towel".

Forehand Basic Grip Backhand Basic Grip

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CHAPTER 4

THE BACKHAND THROW

Basic Grip

This is the most fundamental backhand grip. Commonly used by beginners, it gives a high degree of stability and control. The index finger of the throwing hand is placed along the outside rim of the disc. The middle finger of the throwing hand is extended and pointing towards the centre of the disc. On the other hand, this grip does not impart a lot of spin to the disc and it leads to lesser power. The reason is due to the fact that there are only two fingers gripping the rim. A good analogy is "shaking hands with the disc".

Power GripMost of the experienced players use this grip. All the fingers are gripping the disc tightly and there are no fingers supporting the disc. Even though there is a loss of control and stability, the benefit of this grip brings about large power gain brought to the disc. The release point is much harder to judge but after some practice, players will be able to regain the control.

Generally, the tighter the grip is on the disc, the more spin you will be able to impart to the disc. This is extremely important when throwing into the wind. The variation of this grip is the position of the thumb, specifically the air bounce, where the thumb is pointing towards the centre of the disc, which also leads to a tighter grip. However, if the thumb is pointing towards the centre of the disc, it is harder to generate power and throw far. This is because of the tendency to drag across the back edge of the disc on release.

Stance

The thrower is to stand facing side-on to the target. In general, if you are a right-hander, you should be facing the left side with your shoulders facing the target. Step across to the left side of your body and your body becomes a torque instantly. In this way, you can generate more force to the disc using your body.

ExecutionThe disc should be thrown below the belly button and released outside the body.

Release

The thrower should release the disc with a snap of the wrist.

Common problems

• Disc flies up into the air (throw and release the disc below or at the belly button and avoid pressing the thumb towards the centre of the disc).• Cannot grip the Frisbee (change to a smaller disc or try a modified grip which the thrower is comfortable with).• Not enough spin (concentrate on the whipping action and look into the grip. The thrower might want to try pulling the arm back after releasing).• Disc wobbles (check grip and wrist snap).• Disc does not travel straight (either turns over or inside out) (keep the disc below belly button height, angle the disc in the opposite direction of the turnover, bend elbow and follow though after throwing by pointing towards the thrower).

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CHAPTER 5

THE FOREHAND THROW

Basic Grip

Form a "V" shape with the thumb and the index finger of the throwing hand. The index finger of the throwing hand is pointing towards the centre of the disc and the middle finger of the throwing hand is inside the rim of the disc. The advantage of this method is control and stability. The disadvantage is the lack of power because spreading out the fingers will prevent the thrower from cocking the wrist as far back as possible for release.

Forehand Power Grip.

Power Grip

The middle finger and the index finger of the throwing hand are pressed hard up against the rim of the disc. This grip increases in power because the wrist can be cocked back further and more snap can be imparted to the disc. This grip has the same problem as the power grip in the backhand, resulting in a loss of control, as there is no finger to support the disc. Players trying this grip for the first time tend to throw a wobbly and unstable disc, resulting in the lost of distance. The wobble is due to the disc and wrist riot being released at the same angle.

Backhand Power Grip.

StanceThe thrower should be facing the target and step to the side before releasing the disc. Most of the beginners will hold the disc in a forehand grip and execute it like a backhand throw. When explaining the forehand throw, try to explain the three key points in quick succession. It is not advisable to breakdown the throwing process as the forehand needs to be executed in a smooth motion. The teaching points will be handy while we are correcting mistakes made by the learner.

ActionThrow and release disc below belly button height.

Release

Explain to the pupils that the release is similar to the backhand which is to release with a snap of the wrist. The middle finger should be the last point of release creating the spin to the disc. In order to teach the correct throwing habits, ask the pupils to imagine themselves opening the door. Their throwing forearm should be upwards facing the thrower.

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Common problems

• Disc flies up into the air (throw and release the disc below or at the belly button and avoid pressing the thumb towards the centre of the disc)• Cannot grip the Frisbee (change to a smaller disc or try a modified grip which the thrower is comfortable with)• Disc wobbles (check grip and wrist snap)• Disc does not travel straight (either turnover or inside out) (angle the outside edge down and avoid rolling the wrist on release)• Disc has no spin (do not use arm power to project the disc and emphasise that the point of contact with the disc is the middle finger)

Advance tips on throwing

Take a second to think of an exceptionally good player in any team sport. Think of a few reasons why they are better than the rest. Some of these good players or 'stars' are extremely athletic and I think we agree that most, if not all of them are talented in the game. Some of them might possess exceptional skills that fascinate us. These players make great plays, display outstanding skill and lead their teams when in need. But, the bottom line is that these players are fantastic due to their consistencies throughout their career.

In order to advance to another level, you have to be consistent. Encourage your players or students to be consistent in their throwing. By that, I mean they have to make or complete at least 90 per cent of their passes. You can question that it takes two to complete a pass and the receiver might be such a bad catcher that they drop all the discs. In terms of throwing, it should be a personal challenge to execute a pass accurately to the team mate. A player must know where the disc should go and if the receiver drops a perfectly weighted pass, then it is not entirely the thrower's fault.What do I mean

by a perfectly weighted pass? In Ultimate, you seldom or never will encounter a situation when you have a stationary target receiving a pass. In highly competitive games, the receivers will be sprinting at top speed trying to shake off their defenders. The passes have to be perfectly weighted and directed because any deviation will result in the defender getting a piece of the disc thus causing a turnover: The disc cannot be thrown so hard towards the receiver that it hit sand bounces off the receiver. It cannot be thrown so softly that the defender catches up with the receiver and makes a lay-out block. The pass has to be just right and you will need lots of finesse to execute it.

In order to be an exceptionally good thrower, you have to visualise where the disc should travel and how the receiver will be catching it. You should have a mental picture of how the disc should travel: the flight, the speed, the angle and the release point of the disc. You must also know your receivers, their speed, their approaches and their defender's position.

The general rule is to throw the disc into space so that the receiver can reach there in a position that allows them to catch the disc easily before their defenders. Once you are able to complete your passes, you will realise that your team mates have the confidence to pass the disc to you. They trust you will be able to treasure the disc without making rash decisions. This is a virtuous cycle. If you are getting more passes from your team mates, you acquire the chance to practise your throws and you will only get better through these experiences.

From now onwards, focus on completing your passes. Make safe, confident throws and take calculated risks. Visualise the end results (your team mate catching the disc) and you are on your way to becoming a great player.

Forehand Stance

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CHAPTER 6

CATCHING

Catching is an important skill which is underrated. Some experienced players display poor and lazy techniques, which results in frequent drops. These turnovers are costly in a game where the team that makes the least turnovers will win. An excellent catcher will make difficult catches look easy and impossible catches look magical. It is often said that if you can get a hand to the disc, you should be able to catch the disc. Catching is a mental skill. Good foundation and mechanics, and other factors such as determination, focus and aggressive plays will make an impact in determining whether the disc is caught.

Phase 1 – Identify

Firstly you need to identify the time and your position of catching the disc. What is the stall count at when you are making your cut? Are you marked tightly or are you poached? You need to know that you are free and the thrower is directing the disc to you. The disc could be thrown into space or right at you, the disc could be coming to you fast or the disc could be wobbling or hanging in the air.

As a catcher, you need to alter your speed from all-out sprint to a speed that allows you to change your path. Alternating the speed is important to get free from your defender and staying balanced with less weight leaning forward, is essential in catching the disc.

Phase 2 – Approach

Your approach to the disc is important when catching because it will determine whether it is an easy or tough catch. A poor lead up may result inAs a rule of thumb, try to position your body directly in front of the disc before running through the disc. Reaching to the side to grab the disc due to wrong approach will result in your body being asymmetrical to the disc and losing balance. It is very difficult to adjust your body and recover if the throw is poor. Also, it is much tougher to catch the disc cleanly and the

consequence is usually unnecessary drops and turnovers.

Phase 3 – Execution

There are a few methods to execute catching the disc. The different catching techniques depend on the height and speed of the disc. Generally, the execution is divided into two ways. The two handed catch or the one-handed catch.

Pancake catch. This is one of the safest catches and should be used for the majority of throws, whenever possible. The pancake catch is executed close to the body with both the palms facing each other. The catcher should adjust their bodies behind the direction of travel of the disc. The advantage of this catch is to minimise error, especially if the catch is mistimed and the disc hits the body of the catcher. The catcher still has enough time to catch the disc between the hands even though the disc is not caught the first time.

Crocodile catch. The crocodile catch looks just like the mouth of a crocodile. The arms are parallel to each other, reaching out in front of the body. This type of catch is used when the disc is travelling at the speed relative to the receiver. The forearm provides a longer distance for the disc to travel before decelerating. Thus making it easier to catch hard throws. The disadvantage is that the disc tends to flip sideways if the arms do not move up and down together before catching the disc.

Rim catch. Catching the rim with both hands is extremely risky and unnecessary. This catch should only be used whenever the disc is travelling above the head or below the knees. The receiver only uses this catch if it is not possible or dangerous to lay out (dive) to catch it. The disadvantage of the rim catch is that the disc will spin out of the receiver's hands, if the disc is not caught both on top and bottom using the pancake catch.

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Crocodile catch

Layout catch. Most of the time players are required to dive in order to get dose to the disc or get away from their defenders. The catching method should either be a crocodile or a rim catch.The disc is usually dislodged from the player and this is also known as GROUND STRIP To avoid being ground stripped, it is important that the catcher uses the body to take the impact rather than rely solely on the arms. This is the only time when you use the rim catch, because once you get hold of the disc, it is much harder to dislodge it.Furthermore, using the pancake catch during a layout is difficult because the arms below the disc will take the highest amount of impact. The catcher should keep the arm with the disc, or at least the elbow, off the ground. Lastly, it is advisable to slide after you have caught the disc to 'spread' (cushion) the impact from the fall. Players who stop abruptly during the layout will most likely suffer injuries, especially to the shoulders.

One-handed catch. A one-handed catch is usually attempted when it is necessary or if the catch is difficult. Discs that are thrown to the catcher which are either too low to the ankles, too high above the head or too far out to the sides require a one-handed catch. Having to stretch out of the catcher's comfort zone or the fear of falling to the ground is not an excuse for catching with one hand. The disc is usually skied above the receivers and defenders with one hand. This is especially true if the disc is hanging in the air and players should be adventurous to contest the disc with one hand. The height of the jump is usually higher if the catcher has a run up before skying with one hand. It is more difficult to jump high with both arms in the air to grab the disc. This will be discussed in detail later.

Generally, if the disc is above the elbows, the thumb should be facing up, otherwise, the thumb should be facing down. It takes experience to understand this, but for children and beginners, it is advisable to teach them this technique to prevent bad form in the future.

A one-handed catch should be attempted at the rim of the disc. But there are many sides of the disc. Which side is the 'sweet spot'? Ideally, one should not catch the disc on the leading edge because the disc is travelling away from you. This is because both angular and linear momentum is absorbed by the catch (It is good to incorporate science into sports for older pupils). Pupils can explore this through experiment or trial and error.

Always remember to run through the disc without slowing down or changing your running stance. It is important not to slow down before the catch because the defender who is pursuing you will get a layout block by intercepting the path of the disc. This technique is difficult to master due to the slight decrease in hand-eye coordination from the harsh running. There are three techniques to catch passes below the waist.

They are the crouch, the bend and the slide. These techniques are usually done instinctively so that you can make the catch as easy as possible. Look at the pictures below to get a better idea.

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Phase 4 – Ending

Jumping. There are two ways of jumping to catch the disc. The first way is simply to jump so that the catch is easier. The second way is to jump and get as high as possible to have a chance to catch the disc first.

Pancake catch.

The most comfortable area to catch the disc is just above the waist. If the disc is above this height, the receiver should jump, rather than stretch to catch with one hand. The first reason for jumping is to catch the disc at a more convenient height, preferably at the waist. The second reason is to stabilise the body to create a more conducive environment, as running towards the disc will cause the body to jolt up and down. The catcher only needs to focus on the flight and movement of the disc, and not their body. Both feet should leave the ground to make the catch

Sometimes it is not possible to catch the disc unless the receiver jumps. This is an important skill especially if defenders contest the disc. In

this case, it is the receiver's interest to get their body as high as possible. Jumping for the disc is essential if you want to be a good player and below are some tips on jumping techniques.

Two-legged (standing) jump. Two-legged jumps are used when the player is standing still, with both feet fully extended, to keep the centre of gravity low. The non-catching arm should be lowered to maintain stability, avoid swinging the arm and contacting other players. Try doing tuck jumps or strength training to improve on your explosiveness and the height of your jump.

One-legged (running) jump. The one-legged jump gives you greater height. Jumping and catching while running for the disc allows you the ability to adjust the body to the flight of the disc. The only disadvantage is that it is more difficult to challenge for the disc once the opponent has established position. These are the teaching points for a one-legged jump:

• Lean backwards slightly and lower your Centre of Mass (COM).

• Take short and quick steps at approach.

• The trailing leg should swing through and upwards, raising your COM at the last step.• Both arms should be swung up during the last step.• After the take off, the non-catching arm should be lowered.

• The disc should be caught with the hand opposite from the take-off leg.

Try practicing lay-ups by jumping and reaching as high as possible using a basketball hoop as a mark.

SkyingThis special technique is used by players to catch long and floating passes, especially in the end zone. The skills include reading the flight of the disc, catcher positioning relative to the disc and players, maintaining possession and getting the height from your jump (sky).

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Rim Catch

It is the responsibility of the thrower to make the catch as catchable as possible. But sometimes, poor throws, strong wind condition and a strong marker can make the disc float longer than expected or change the intended flight on the disc. Experienced players are able to get into position quickly, make minor adjustments in their positions and subconsciously know where the disc is. However, there are a few generalizations to the flight of the disc. These are made with respect to a right-handed thrower.

• Forehand and backhand hucks (long throws) usually fade at the end of the flight regardless of wind condition, forehand to the right (in direction of flight) and backhand to the left. The reason is because most of the hucks are executed using the inside-out throws.

• Most players neglect the wind condition which could keep the disc longer in the air than expected.

• Most catchers misread the disc because they try to catch the trailing end of the disc. The disc

should be caught with the leading side coming towards you.

• It is better to jump early and grab the disc, rather than wait for the disc to come down.

Keeping in mind these generalizations, there are certain rules to 'sky' your opponents

1. Keep the disc in front of you and do not allow the defender to get inside of you.

2. Keep moving, even slowing down and speeding up during the last two steps.

3. Use the one-leg running jump (discussed above), driving yourself upward.

4. Grab the rim of the disc with one hand at its highest point.

Catching a contested disc is different from catching an uncontested disc. The pressure of the defender hitting the disc away from you will put off most players. The rule of catching an uncontested disc is to make the catch as easy as possible for yourself, preferably catching the disc in the field of play or milking (catching the disc as late as possible before it touches the ground) it. However, a receiver should jump and take the disc as early as possible in catching a contested disc, since the longer the disc is in the air, the easier it is for the defender to 'D'.

The rule of Ultimate says that you must play the disc and not your opponents. Therefore, it is illegal to box out your opponents (basketball style) or push your opponent away. However, that does not mean that you should step aside and allow your opponent to get into your path. You should continue to run hard until you are close to the intended path of t disc. You are allowed to keep the defender at bay, provided your intention is to catch the disc.

On the other hand, being able to keep the defender at bay is useless if the receiver is not able to cat the disc. The receiver can make minor adjustment to their path that gives them a slight position advantage. Always remember to keep the disc front of you throughout the path. Most beginner or children would run to where the disc is going and forget about the trajectory and curve of the disc. Remind them to anticipate the disc or ha the thrower or sidelines to guide

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them as th often have better perspective of the disc.At the initial phase of the deep cut, you should be sprinting all out to get separation from your defender and be able to chase down overthrown hucks. Once you hear the "up" call, take occasional glances to track the disc, especially which side ( the disc is tilting. You should not turn your body around to look for the disc because this will slow you down. When the disc is in front of you, glance quickly to see where is the sideline, goal line at defender(s) are.

If you realise that the disc is floating and you ha lots of time to get to the disc, slow down a litl so that you will be able to keep running at tl disc. You do not want a situation where you a standing stationary and jumping for the disc. Yo defender will get an advantage over you by gettir a running start and a better approach to the di~ Give yourself enough space so that you can go a out and get your maximum leap to the disc.

If your defender is taller or a better jumper ft you, try these possible tactics:

• Glance occasionally at the disc, make a quick fake to the opposite side and cut back hard to 'attack' the disc. Since the defender is chasing after you, the defender's focus might be on your direction of travel rather than the flight of the disc.

• Jumping early and faking the defender by jumping early to "D" the disc. After the defender misses the disc, you can go around or behind the defender to catch the disc.

• You can use your body to block out the defender to prevent them from getting the disc and at the same time, make a play on catching the disc.

Imagine a volleyball player spiking the ball. Always remember to GO LOW then GO HIGH. The jumping technique is similar to a volleyball spike. Get low, swing both your arms, and push off the ground. If the situation allows, try a two-step run up to the disc. You should catch the disc at the peak of your jump and experience "hanging" momentarily in the air. Try not to think about avoiding contact with other players and focus on catching the disc and adjusting your position later

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CHAPTER 7

BASIC MARKING

Marking is an active process during game play when the defender is guarding a thrower. The marker's job is to make the thrower's job as difficult as possible by reacting to every movement. However, one must remember that Ultimate Frisbee is a team game and the harder the marker works, the lesser work the downfield defenders have to do to shut down their receivers. That is to say, with both the marker and the defenders working hand in hand, it is going to be very tough for the offence to flow.

Tips to be a better marker

Keep your weight low. You should bend your knees slightly and feel your quadriceps working. This allows you to balance and to get your hands low.

Keep on the ball of your feet. You have to react to the thrower and stop the breakmark throws. You cannot react to the thrower who is pivoting if you are standing flatfooted. This is important especially if you need to move quickly. It is advisable that you lean slightly forward.

Keep your hands low and spread out. By pulling your shoulders back, you look "bigger" and it helps in your balance as well. If you are preventing a high throw, it is obvious that you put your hand up. In general, the arm on the open side should be low and the other arm should be higher to stop the high throws.

Learn to read fakes. Learn to differentiate between a fake and a genuine throw. It would be ideal if you know certain players' fakes. Be careful not to commit to weak fakes from the throwers, especially when they do not intend to throw the disc.

Always call "Up!" loudly when the thrower h released the disc. This allows the defenders who a fronting their receivers (not looking at the throw( to glance around to look for the disc. The "u[ call is extremely important if the throw is a huck and meant for the defenders who are marking the receivers who are running deep.Introduction to marking as a teamIt is difficult to play defence especially in such big field. The team will agree beforehand on tF landmark on each side of the field. For examp significant building or lone tree, or use genet terms such as "Home" or "Away", which u apply to any field. Usually we use "Home" for tk side where we put our bags and "Away" will k the opposite side. The defensive line will decide c the side to force before pulling the disc.

When the marker is near the thrower, he will call the force. e.g. "Force Home" means he will on allow the thrower to throw to the home side. 1 - will "Hold the Force" by standing 45 degrees to th opposite side of the force. The defenders down field will know most likely that the disc will be coming from the home side and defend accordingly.

It is the marker's responsibility to hold the for( and not allow the thrower to throw in the opposil direction. However, if the disc is thrown in th opposite direction of the force, then the mark( must call "Break!" loudly to alert his defenders s that they can adjust their position quickly.

Direction of forceThese are the few directions of forces which th team can choose from

Force Middle. The thrower is always force to throw towards the middle of the field. Mo! markers make the mistake of calling the force a "Force Middle" rather than calling the sides that they should be forcing like

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"Force Home or Away". s is usually done to prevent the offence from stringing a number of consecutive passes down a sideline known as the "flow".

Force Line (Trap). The thrower is always forced throw towards the nearest sidelines. This is particularly effective against weaker throwers or en the disc is very near the sideline. The thrower limited to very little space on the side of the field throw into. The disadvantage is that with better throwers, it leaves the end zone fairly open and break marks throws are costly to the defence.Force Straight Up. The marker stands directly in front of the thrower and tries to stop every throw or fake. This is used effectively against teams that huck a lot and places a lot of stress on the defenders. This can also be used when a receiver has just caught a huck near the end zone. The marker's responsibility is to stop an easy pass for a score in a couple of seconds. The disadvantage is that it is difficult to stop the thrower, and the defenders have to be close to the receivers as there is a possibility of throwing to either side.

Force Wind. The thrower is forced to throw into/ against the wind. This is effective against weak throwers who do not have low throws.

Basic marking

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CHAPTER 8

ADVANCE MARKING

Nothing beats knowing the player that you are marking. Know their fakes and remember where their favourite release point is. If you do your homework, you can modify your marking style in order to get hand blocks or force the thrower to be out of his comfort zone and cause a turnover.

Marking against different players using a standard mark is inappropriate and something different must be done to "suit" your thrower. Knowing the concepts is important, but knowing when to apply them and reacting accordingly is even more so.

Hands Low or High?Markers usually prefer to keep their hands low, since most of the break mark throws are released low. But this is not the case when you are marking someone who likes to do the high release passes or hammers. Against right-handed throwers, it would be wise to keep the right hand up and the left hai low. This gives you a chance to get a block against these throws.

Marking DistanceSometimes, the distance between yourself and tl thrower is important. By standing close to a weak thrower, you pressurise the thrower resulting in turnover. However, if you are standing too clo to an experienced thrower, you give him tl opportunity to break mark. Furthermore, if you a standing too close to the thrower, you risk foulif the thrower during the throwing process

FakesTry not to fall for weak or obvious fakes. Sin, most players use the same fakes to throw you off would be better if you knew the thrower well.

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CHAPTER 9

GUARDING

Preventing your offender from getting easy and dangerous throws are the fundamentals of guarding. By standing between the receiver and the disc will effectively cause obstruction to the offense. Thus as a defender, you must constantly readjust your position to that of your offender, place yourself in a power position and minimize any chance of him getting the disc.

As a player, you must know what defence to play, what force has been called and what role you play on defence. The main factor you need to consider while playing defence: who you are defending (what are his or her abilities; how aggressive is that individual; their favourite moves or fakes, etc).

This information will help you greatly in your defence as you will be able to take control of your opponent and this gives you an advantage. If your team decides to front your offense because of their weak long throws, then your responsibility will be to prevent the shortcuts in. With this priority, you will be able to position yourself correctly throughout the game.

While on one-on-one defense, always stay focused. Individual defence requiresthe utmost concentration aseach step made by your opponent, the movement of the disc, the counting on the thrower plus the cuts made by other offenders, requires immediate adjustment to your positioning. Proper adjustment will do great damage to the offense as it prevents and/or minimises any easy cuts for the disc. As a defender, constantly assess your environment and make small adjustments so that you will not be caught off guard at any time. One free second is all it takes for the offense to get the disc and it might even lead to an easy score.

Always keep your offender in your sight at all times so that you can reposition with his every move to be in between the disc and him. Likewise, it will be good if you can see the throw as it is being released so that you can react to it appropriately

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Like any game, Ultimate has its own jargon.

BREAK (side, pass or cut)The side to which the marker is trying to prevent the throw (or a pass/cut to this side).

HAMMER

High overhead throw; thedisc flies upsidedown in a parabolic type path. The grip, release, etc is similar to the forehand.

CLEARINGTo get out of the area where the thrower wants to pass the disc. This is absolutely necessary after making an unsuccessful cut or after throwing the pass. The importance of this is often underplayed to beginners.

CUTAn attempt to get free to receive the pass. Usually starting with a body fake and/or a sudden change in direction or speed.

DUMPPlayer who stands behind the thrower in order to help out (must get free for an easy pass) when the offence gets in trouble.

FLOWA series of quick passes to well-timed cuts - should result in an easy score.

FORCE (or mark)To make it as difficult as possible forthe thrower to throw the disc in one direction (usually one side of the field) in an attempt to make (force) him/her to make a pass to the other side. See the relevant section for how and why this is done.

FREE (or OPEN)To be available to receive the pass. The "free player" may be unmarked or have managed to get away from his/her defender.

HAND BLOCKThis is when the defender stops the disc directly after it is released by the thrower.

HUCKA long pass, often nearly the full length of the pitch and high, to a tall player in the end zone.

LAYOUTWhen the player dives the catch or intercept the disc. Also referred to as "gung ho" (from going horizontal).

MAN-ON-MANThe most common type of defence. Each person on defence marks an offence player and attempts to stay as close as possible with the intention of getting an interception or forcing a mistake.

OPEN (side, pass or cut)(i) The side to which the thrower is being forced (or a pass/cut to this side).(ii) Sometimes used to describe being free to receive a pass.

PIVOT

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When you plant your foot (left for righthanders and right for left-handers) and step to the side (allowing you the throw around the marker).

POACHWhen a defender moves away from their marker to try and make an interception on a pass to another player.

PULLThe throw at the start of each point that initiates play.

SWINGA lateral pass across the pitch - usually does not result in any upfield movement. This is useful to gain a better position or to reset the stall count.

SWITCHThis is when two defenders exchange the offensive players that they are marking.

TURNOVER or change of possessionWhen the disc has been dropped or intercepted and the offense becomes the defence.

END ZONEArea at the either end of the pitch within which a point is scored.

OFFENCEThe team with possession of the disc.

POINT (or score)When the disc is caught in the end zone by a player on the offence.

STALLING (or Stall Count)The player holding the disc has just ten seconds to pass itto a team mate-the defender marking the player with the disc counts to ten out loud, and if the disc has not been released on "ten" the defender takes possession. Forcing the thrower to make a less-than-ideal pass as the "stall count" nears ten is the idea behind most defensive strategies.

REFERENCES

Launder, A.G.2001. Play Practice: The games approach to teaching and coaching sports. Illionis, Human Kinetic

Parinella, J.& Zaslow, E. 2004. Ultimate Technique and Tactics. Illionis, Human Kinetic.

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Online resources

www.mindef.gov.sg/life/ultimatefis.htm

www.whatisultimate.com/what.asp

www2.upa.org/ultimate.

www1.upa.org/ultimate/rules.appx.

www.ultimatehandbook.com

www.frisbeespew.com

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