Drills
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4+
3 attackers against 1 defender creates mismatches for the attackers to try to exploit. With the numerical advantage, the attackers should succeed - can they?
3+
Learning to "go to" the disc is an important step for beginners. This drill emphasises the importance of "attacking the disc"; running all the way through the catch, to secure possession.
2+
This pattern is a staple in ultimate, and worth practicing. Often referred to as a ‘V’ cut due to the sharp change of direction.
4+
Start learning to force your cutter to go where you want, rather than the other way around
3+
This drill aims to give players the opportunity to see how far into the deep space they can allow an offensive player to get before having to reposition. Often in a game it can be helpful for the deep defender to push in, in order to decrease usable space for the offence and increase pressure, but this can never be at the expense of leaving a player unguarded in the deep space. This drill helps players to work out how far they can be, without that player being 'unguarded'.
3+
This simple pattern is deceptively difficult to execute, but can generate power position as well as providing a reset opportunity
4+
This give and go variant takes advantage of the marker's position to isolate someone immediately after throwing the disc backwards.
1+
A series of actions to get people familiar, comfortable and confident with discs and catching. Also introduces main catching types - clap, high and low.
6+
A simplified game to introduce the objectives of ultimate as well as basic rules.
2+
Being able to throw into space for a receiver to run onto is critical for many drills in ultimate; this is the most simple drill to get started
6+
A variant of ultimate ideal for small fields and/or under-attended practices, mini gives lots of pitch time and lots of touches
4+
Cyclone is effective when chaining together multiple cuts, as in this drill
4+
By starting on the open side and cutting towards the break side, the receiver's momentum takes them beyond the mark, generating simple continuation
7+
Chicago Machine's Brett & Goose bring together multiple cutting options to show the power of the vertical stack formation
7+
When the offence are able to swing the disc, the defensive unit must move in reaction to offensive movement
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6+
The 3 box drill allows wings and deeps to practice prioritising threats and containing offensive flow as a unit.
3+
A simple drill that gets people taking on a straight up mark and provides lots of repetitions in a short period of time
3+
A simple drill that gets people putting on a one-way force to push opponents to one side of the pitch. Also gives new throwers time to get used to a defenders presence.
3+
Players practice setting up as the mark and adjusting their positioning to shut down the throw to a moving dump.
6+
Being trapped on the sideline can be daunting for intermediate players. This 3-person play makes it easier for the thrower by giving more options; and helps turn a sideline trap into an attacking position.
6+
A crafty little move that was extensively used by the Japanese womens team who won WUGC 2012, this is a coordinate movement between the upfield dump ("3H") and the backfield dump
7+
This is a simple reset pattern for a downfield dump to get the disc off the sideline
6+
An exercise in keeping possession and making space for each other in a small space. With only one person able to receive a pass, it is important for players to make space for each other.
6+
This drill should be a staple for any team that uses a dump behind the disc, and will teach you to use a reset as a way of generating power position or movement to the break side.
A themed game that provides lots of chances to practice receiving the pull.
3+
A 1-on-1 catching competition that gives participants opportunities to practice catching high discs under pressure while avoiding contact.
6+
Playing good defence isn't just a matter of staying on the open side. It means constant repositioning as the disc moves to create new angles of attack for the offence
3+
Breaking down the skills required to be successful at aerial contests prioritises reading the disc and boxing out before adding jumping.
2+
This game helps participants figure out how to alter their throws to space at different distances. To develop this skill, overthrowing is better than underthrowing, as it is better to practice trying to get the disc to sit into space for someone to run onto.
3+
This drill helps to train your players in breaking the mark to lateral cutters
10+
Forcing offence to stay still means you'll need to take on some throws that you might normally find difficult in this fun game
4+
Allows the cutter to either cut deep or under on the break side, and teaches the thrower to react quickly to opportunities
4+
Allows the cutter to either cut deep or under on the open side, and teaches the thrower to react quickly to opportunities
2+
This pattern is a staple in ultimate, and worth practicing. Often referred to as a ‘V’ cut due to the sharp change of direction.
3+
This is an aggressive handler cut that can be used to generate power position immediately from the pull
4+
This drill provides a second cutting option if {B} is not able to get open on their first cut.
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This drill provides a second cutting option if {B} is not able to get open on their first cut.
4+
A simple way of recycling the disc, often used when other options have failed and a cutter from downfield has to get involved
14+
Side stack gives a huge amount of field space for an offence to work in. Many teams will counter this by using multiple defenders to clog up the cutting lanes, so this drill teaches how to play against this defence.
2+
This is a great throw to relieve pressure against an intense trap defence
2+
This is a great throw to relieve pressure against an intense trap defence
5/7/9+
Practice stopping continuation passes to the break side and containing break side offensive flow.
3+
This drill emphasises gaining yards by challenging the thrower to break the mark early
3+
If the initial lateral cut isn't available, turning to cut deep is a fantastic clearing cut as well as a viable open to generate power position.
3+
This is a useful cutting pattern for handlers when cutting or clearing.
5+
Bring together a variety of techniques to reset the disc in a sideline trap or whenever the reset is on the break side
4+
Making a break mark drill more difficult will vastly improve your throwing ability; here, we force the thrower to hit a precise point on the field.
4+
This is a useful cutting pattern for handlers when cutting or clearing, particularly when blocked by a well-positioned defender.
3+
This pattern is a staple in ultimate, and worth practicing. Often referred to as a ‘V’ cut due to the sharp change of direction.
3+
When a cutter doesn't get the disc on the break side, turning laterally provides an excellent reset option
3+
This drill provides a second cutting option if {B} is not able to get open on their first cut.
3+
This drill provides a second cutting option if B is not able to get open on their first cut.
4+
Buffering allows defenders to stick to their defensive priorities while the cutters explore different attacking options.
4+
A method to prevent break side continuation on a dump behind play
2+
Before we look at throwing, let's look at catching!
7+
A brick play popular with the British team Chevron Action Flash in the early 2000s, this movement utilises a break throw to the front of the stack to set up a long throw.
4+
The 'chisel' is a good way of moving a handler defender who is poaching in the lane which forces the poach to reposition
5+
This is a simple method of clearing handlers up field to create space for a cutter.
3+
Show and practice the basic concept of "clearing" out of one part of the pitch in order to make space for other team mates to run into and catch a pass.
2+
The first step is to get comfortable with the different pivoting angles so you can remain balanced
2+
The first step is to get comfortable with the different pivoting angles so you can remain balanced
2+
Apply the compass pivoting movements into a throwing drill
3+
A spectacular throw popularised by the Japanese team Buzz Bullets, this throw involves throwing diagonally across the field, and against the mark
3+
This is a deep throw that tails across to the break side, ensuring that the flight path never comes close to the defender
4+
Breaking the mark is often seen as one of the most important skills in ultimate, so this drill should be a staple for any team.
2+
One of the simplest movements in ultimate, and a frequent option in any offence
2+
This drill replicates a straight up mark while the disc is on the sideline, with a cutter heading towards the sideline
14+
Learn the decision making and options available during a full 7-on-7 game using Cyclone
7+
Combine a number of options here and play with full defence; this drill will teach you how to combine cuts when running Cyclone, and help you to develop the decision making required to use Cyclone in a game.
5+
The characteristic movement of handlers clearing laterally to the break side in Cyclone is practiced with this drill
5+
Losing yards with a dump can be offset by increasing your chances of moving the disc laterally
2+
When a team forces their opponents to throw to one side of the pitch, it gives other defenders a chance to stand on that side of their player in position to get an interception. This drill gives a chance to practice staying on that side, even as the attacker moves.
2+
Since attackers are able to move in all directions, it is important that defenders can move in all directions as well.
2+
Free play to encourage experimentation and creativity regarding possible ways to throw. As long as it leaves the throwers hand and a receiver has a good chance to catch it, it is an acceptable throw.
2+
This pattern is ideal for throwing continuation down the break side channel after breaking the mark
3+
This throw is used to hit a cutter who is isolated on the open side as they turn to cut away from the disc
3+
This pattern is used when throwing down the open side; angling the disc towards the receiver makes it difficult for the defender to make a play
4+
If you're free on the open side, why not get the disc going downfield as well as to the side? This short range leading pass seeks to put the downfield dump in power position.
6+
This simple game of chasing aims to teach players the benefit and importance of moving away from the disc.
6+
Dish moves can be used to move the disc to the break side without ever directly breaking the mark
6+
A dish pass allows a cutter to quickly offload the disc to a handler, while also generating power position
2+
A double move where the reset cuts backwards to fake out a defender, then cuts for power position
2+
A double move where a reset handler fakes the upline cut before coming back for the sideline dump
4+
Another give and go move designed to keep the disc in the hands of the best throwers
2+
Short range dump passes are extremely important in ultimate. Here, the throw is put into space for the dump to run onto.
4+
Learn how to defeat poaching defenders effectively with this drill
4+
A playful exercise intended to encourage participants to speak up for themselves if they are not happy with what happened. This ties in with self-refereeing when players need to speak up if they notice a rule being broken.
2+
Increasing a throwers pivot width provides them with more space away from the mark while also challenging their mark to cover a greater distance as the attempt to prevent throws.
2+
If the trap denies the dump, this will open up a lane for the inside throw
5+
Defenders might attempt to change the position of the mark to prevent give and go moves; this drill helps you to deal with that by using your pivot to avoid the mark entirely
6+
Using a basic rule set, and an expansion from the simplified rules, teams play games in a manner closer to the full rule set. This rule set, pitch dimensions and player numbers can be gradually expanded as ability increases.
8+
An additional rule to encourage players to make space for each other.
6+
Extra rules in a match to encourage receiver to make longer runs in specific directions.
6+
Extra rules in a match to encourage marking a thrower in order to limit their options and to encourage throwers and receivers to use space available.
Game time!
6+
Defence practices prioritising and switching onto the most dangerous offensive threats while they are outnumbered in order to contain the offensive flow.
6+
A fun game that will help you to keep kids engaged in a race to the finish!
2+
This can be a difficult throw to execute as there's little margin of error for the thrower, but it is ideal in small areas such as in the endzone
4+
A dynamic method of moving the disc off the pull that utilises a give and go
6+
Good offences have lots of options from just a few basic movements. Here, we combine dynamic handler movement with downfield cutting options to give a dozen options in a short space of time.
7+
Handler movement can be so difficult to stop that teams have constructed their entire offence around it. Here's just a sample of how to bolt together the key movements.
10+
Get used to more complex downfield switching in Hasami by introducing all four deeps
7+
The objective of the drill is to practice how the defenders position themselves when the disc swings.
2+
All players must be capable of holding a defensive position if they want to be effective defenders
4+
This drill is focused on defenders and their ability to shut down the “open under” when guarding a cutter.
3+
A competitive game to encourage pressure on the mark and throwers dealing with that pressure to complete their throws.
8+
Running Humans play against shuffling Zombies. This fun game teaches Humans about running into space to get away from opponents and having to defend against multiple opponents simultaneously. Zombies learn about getting the disc to an unmarked opponent when attacking and positioning themselves to minimise the space available to the Humans.
3+
This drill is designed to help practice control over inside out, curved throws.
3+
This drill helps to train your players in breaking the mark to lateral cutters
2+
If the trap denies the dump, this will open up a lane for the inside throw
2+
If the trap denies the dump, this will open up a lane for the inside throw
2+
If the trap denies the dump, this will open up a lane for the inside throw
4+
Japanese teams use narrow space and quick throws as a way to nullify the size disadvantage they tend to have when playing internationally. They also seek to maximise the advantages gained by motion, looking to attack into areas that are difficult to defend and which make it difficult for defenders to prevent continuation.
6+
Japanese teams use narrow space and quick throws as a way to nullify the size disadvantage they tend to have when playing internationally. They also seek to maximise the advantages gained by motion, looking to attack into areas that are difficult to defend and which make it difficult for defenders to prevent continuation.
4+
Limiting the ability of the cutter forces the thrower to be more creative; this drill will teach throwers to identify space and select an appropriate throw
2+
This pattern allows you to use the width of the field, rather than just throwing directly to a reset handler
4+
This is a great way of moving the disc after receiving a pull, while ensuring that you move the disc laterally and generate good throwing opportunities
2+
Practice the pivot and release for getting the disc out of a sideline trap
2+
This drill will help you to learn to control your long throws
2+
This drill will help you to learn to control your long throws from a north pivot
2+
Longer, leading throws utilising different pivoting directions
2+
Longer, leading throws utilising different pivoting directions
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Longer, leading throws utilising different pivoting directions
2+
Longer, leading throws utilising different pivoting directions
3+
Low release throws are very valuable when breaking the mark. Even if you are very wide sometimes the mark is still able to get around. It is much harder for the mark to get very low.
5+
3 handlers on offence attempt to swing the disc across the field while the mark and break use body positioning to prevent the throws.
2+
Marker movement on a one-way force is slightly different to a straight up mark and requires the marker to understand the immediate threats and defensive priorities
2+
A good drill to practice the fundamentals of good marking
2+
While the attacker tries to cover a large area, the defender aims to mirror their movements but in a smaller space.
3+
Since throwers can not move, receivers must. This introduces simple movement and throwing to space.
1+
Morrill Performance Warm Up Part 1: Miniband Circuit
1+
Morrill Performance Part 2: Glute & Core Activations
1+
Morrill Performance Part 3: Squat Matrix
1+
Morrill Performance Part 4: Cone to Cone Locomotion
1+
Morrill Performance Warm Up Part 5: Skip Series
1+
Morrill Performance Warm Up Part 6: Staggered Starts
1+
Morrill Performance Warm Up Part 7: Miniband Hop & Stick
3+
If the initial lateral cut isn't available, turning to cut deep is a fantastic clearing cut as well as a viable open to generate power position.
4+
Allows the cutter to cut under either on the break side or the open side, and teaches the thrower to react quickly to opportunities
3+
This pattern is a staple in ultimate, and worth practicing. Often referred to as a ‘V’ cut due to the sharp change of direction.
3+
This pattern is a staple in ultimate, and worth practicing. It's a great method for clearing space as well as being a viable threat, and can lead to easy continuation on the break side
4+
This is a useful cutting pattern for handlers when cutting or clearing, particularly when a marker over-plays the open side, leaving them vulnerable to cuts on the break side
3+
This drill provides a second cutting option if {B} is not able to get open on their first cut.
3+
This drill provides a second cutting option if {B} is not able to get open on their first cut.
5+
This drill teaches the defender to quickly identify dangerous areas of the field and deny short scoring passes
3+
This drill is designed to help practice control over outside in, curving throws.
2+
A tricky short throw that's ideal for hitting a cutter isolated on the open side
6+
This mini-game helps to teach coordination of cutting option when running peppermills
4+
Learn to pick up new offensive threats with this simple yet effective team defence drill
4+
Learn not only how to effectively pick up new offensive threats, but maintain your body position to stop them getting the disc
4+
Learn to pick up and hand off offensive threats to team mates; ideal when learning to play as a mullet in a zone
6+
Poaching the lanes is a smart defensive strategy; here we learn how to frustrate handler counter-strategies while clogging the lanes
5+
Use this drill to teach your team to move downfield in vertical stack early and effectively in order to maintain flow
7+
This drill works on repositioning the vertical stack in response to disc movement across the field.
5+
Power Play developed as a reaction to defenders who over-committed to prevent a reset handler from getting power position. The beauty of this move is that it allows the handler generate power position anyway, just facing the other side of the field.
2+
Throwing from movement requires good balance and coordination
2+
Throwing from movement requires good balance and coordination
4+
Your mark is always a threat. You should be constantly re-evaluating your position, making sure you are in the best place to make your opponent’s job difficult and guide them to where you want them to go.
10+
An exercise in keeping possession and moving the disc away from defenders. Two large teams keep their running score in a race to complete 100 passes.
2+
Practice the pivot and release for getting the disc out of a sideline trap
8+
A group of attackers, in a circle, attempt to keep possession away from a small number of defenders inside the circle.
3+
This drill is simply about running, taking position and competing in the air. In the original drill, players received 100 points for each successful sky, and the first to 500 won, hence the name. Running 500s has far better applications on field than the static version, and is safer too
5+
One way to make your give and go moves more effective is to prevent your defender from being able to access the space by "sealing the lane"
2+
Off-hand throws are a very useful way of adding new release points for resets
7+
A lighthearted game to practice catching under pressure while also joking with other participants.
4+
A pattern to get defenders accustomed to ‘pushing’/’dictating’ the open lane cutter in the open/under side. It is all about hip movement and fighting to get that first dictating step in the change of direction.
4+
This drill will teach you to generate two useful scenarios from a sideline trap: power position or continuation to the break side
3+
This drill provides a second cutting option if {B} is not able to get open on their first cut.
4+
The force middle defence can make teams swing the disc a lot; here, the handlers reset the disc into an area not defended to generate power position
2+
An aggressive cut that gains yards and provides power position
6+
A coordinated cutting pattern that gets the disc out of a sideline trap efficiently
8+
A coordinated cutting pattern that gets the disc out of a sideline trap efficiently
7+
Horizontal stack works best when the disc is in the centre third of the field, so it's vital that you're able to escape from a sideline trap
4+
Preventing the reset to a dump/swing when trapping a team on the sideline can be highly effective. Here we look at how marking as a defensive pair can be even more effective.
2+
Get off the sideline and set up continuation to the far sideline with this simple move
6+
As a teams understanding of ultimate develops, they should look to use all areas of the pitch - namely forward, backwards and sideways. This game uses a short, but wide, pitch to encourage side to side play due to two scoring areas for each team on opposite sides of the pitch.
5+
How spaced out can defenders be while still providing an obstacle to the offence?
3+
This throw is more difficult than it looks; throw early as the most often mistake is that the disc hangs too long
3+
This is ideal for practicing throwing continuation after breaking the mark
14+
A simple yet effective mechanism for generating and maintaining offensive flow
6+
A simple, game-like drill that helps to incorporate decision making for handlers receiving the pull
7+
Use this drill to practice getting your cup positioning right, and how to get out of trap situations
5+
Practice maintaining flow and swinging the disc in vertical stack
14+
Try these different defensive priorities to change the defensive pressures that your opponent experiences, or as a way to take away their favourite method of moving the disc
8+
The idea here is to get three or more cutters working together, all running the Triangle Cutting patterns, to provide lots of options to throw to in a short space of time.
2+
The concept of “give and go” encourages a style of offence that is generated through fast movement and more short passes. This "throw and go" drill helps to teach players to stay balanced during their throw while preparing themselves to run as soon as the disc leaves their hand.
2+
Your ability to weight the throw will be tested by throwing to a receiver
2+
Throwing to a player running directly away by using a curved flight path
2+
Throwing to a cutter running directly away using a flat pass
2+
Throwing and catching to practice technique and expand range.
3+
Different throws are more useful in different circumstances, so you'll need to practice lots of different scenarios rather than just throwing back and forth all the time. Trying to use just four types of throw with four different reception areas results in 16 different throws being practiced in this one drill.
4+
When cutting deep it’s critical not to set off too early. Doing so often results in clogging up the deep space, reducing the thrower’s options. Learn how to time your cuts with this drill.
4+
Timing deep cuts is a vital part of being a good receiver; it rarely gets much attention but when you time your cuts correctly, throwing away becomes much easier (and you'll catch more goals!)
4+
A well timed under cut will allow a thrower to pass into the field to an open player shortly after they have changed direction, gaining maximum distance down down, and into the centre of the field. All of this would happen as the thrower establishes a pivot foot and looks up field.
4+
Practice timing continuation cuts for maximum gain and to ensure that your offence continues flowing downfield
4+
Defenders can often read what a cutter wants to do in advance to re-position themselves to deny an option. When cutting, it is therefore good to be able to make split-second decisions about where you want to cut.
4+
A simple combination of cuts that can be used to provide three throwing options - away, open side and break side - in quick succession.
3+
If the initial cut isn't available, turning to cut to the break side is a fantastic clearing cut. In this pattern, we add another option, a deep strike, which is ideal when cutting in isolation.
4+
Triangle forcing helps the mark to prevent break throws to dangerous areas by adjusting their positioning according to threats in different areas of the field.
2+
Great throwers can manipulate markers to move in lots of directions; here we show an effective method of moving on the mark to deal with pivots
5+
Gets a handler to clear upfield to free up space for another player to cut back for the reset
3+
A great warmup drill that helps give lots of repetitions and teaches the idea of catching the disc from one direction, turning to face another person, and quickly swinging the disc. This is useful for bypassing defenders.
4+
This dynamic drill brings together a multitude of cutting options, and is good for teaching cutters how to exploit one-on-one matchups.
4+
This is a simple movement useful whenever a downfield dump is being fronted
4+
Allows the cutter to either cut deep or under on the open side, and teaches the thrower to react quickly to opportunities. Ideal for continuation cuts.
9/10/11+
A cup aims to stay together as a unit and shut down their respective priorities as the disc moves back and forth across the field. Later, open and break side wings work to prevent the disc being advanced after swing passes.
14+
7 v 7, zone defence, on a full sized pitch. Defensive players focus on their individual rolls and work as a team to contain the offence's options.
2+
Improve your balance and increase the range of your release points
4+
A flood play used to create space for an isolated cutter in horizontal stack
8+
This is a coordinated cutting pattern aimed at moving defenders to create an undefended away cut.
8+
This is a coordinated cutting pattern aimed at moving defenders to create an undefended under cut.