+ Basic Schedule for Practice
Do one of the throwing warm-ups below, run and stretch, one or two other drills, and then a modified scrimmage that reinforces what you worked on in the drill, and that should make for a good practice.
+ Throwing Warm-ups
Throwing in Pairs
While players are arriving at practice, have them throw in pairs, standing no more than ten yards apart – closer if they need to be. Have them throw 30 backhands, and 30 forehands. Have them do this at the start of each practice – even the best teams in the country do this. Eventually it becomes second nature – put on cleats, find a partner, and throw.
Emphasize establishing the pivot foot (“think of it as a block of cement”) – many new players do a little shuffle, especially in a game or scrimmage, and that is traveling (no penalty, but play stops).
Also emphasize establishing eye contact with the receiver before throwing. This also helps “fool” the body into throwing where you are looking.
Finally, encourage them to extend as much as possible. In a game, they will have to extend or pivot around a marker. So, the further out they stretch, the lower they will release the disk, and the more likely they are to get it past their mark.
As they get better, have them practice faking the forehand, then throwing the back hand then faking the back hand, throwing the forehand. Helpful to talk about maintaining a stable base to work from – some kids flail around and over extend, and then make themselves fall over. More importantly, if they are in a bad position, then they can’t run after they throw.
Three people, two discs
This is another favorite warmup/occupying activity while people are arriving. Stand in a triangle no more than ten yards apart. The idea behind this is that most throws in games are short throws, and the quicker a team can get reliable short throws off, the easier it is to move it down the field, especially against a zone defense.
Start with backhands. The player to the right of the player without a disc (the “open” player) throws the “open” player the disc, then immediately turns to establish eye contact with the player to their right, to receive the throw from then.
The players should make eye contact (for safety, but also to get in the habit), throw to their receiver, then turn immediately and look for the next throw.
Emphasize eye contact, and NOT watching the throw after it is released – if they make a good throw, it will get to the receiver, if not, they’ll know to wait when they turn to make the next throw. It is human nature, but people get mesmerized by their throws, and miss the opportunity to do give and goes – I’m sure it is the same in basketball, soccer, and lacrosse.
This sets them up for the mantra of “release and run.” This is the idea that as soon as they make the throw they should take off to get the jump on their defender.