How to Throw a Frisbee: Backhand, Forehand and Common Mistakes

A good frisbee throw comes from the wrist and a smooth weight shift, not from muscle. For a backhand, grip the rim with your thumb on top, step toward the target, snap your wrist as the disc passes your hip and release it flat. A forehand uses a two-finger grip and a sidearm motion. Both work on the same principle: spin keeps the disc stable, and a level release keeps it flying straight.

A note on names: “Frisbee” is a trademark, and the sport’s governing body, the World Flying Disc Federation, uses the term “flying disc”. In everyday speech both words mean the same thing here.

Why spin matters

A disc is shaped like a wing. Moving through the air, it generates lift, but a flat disc with no spin would tumble. Spin gives gyroscopic stability, which is why the wrist snap is the key skill. Speed helps too, but a slower throw with plenty of spin flies better than a fast one without.

The backhand throw

This is the first throw most players learn.

1. Grip. Place your thumb on top of the disc near the rim. Curl your fingers underneath, with your index finger along the edge for control. Hold firmly but without clenching.
2. Stance. Stand side-on to your target, feet shoulder-width apart, with the throwing-side shoulder furthest from the target.
3. Reach back. Bring the disc across your body toward the opposite hip.
4. Step and swing. Step toward the target and sweep your arm forward in a flat line, like opening a door.
5. Snap. Flick your wrist just before release, so the disc spins quickly.
6. Release and follow through. Let the disc go when it points at the target, and keep your arm extended after release.

Common mistake: tilting the disc. If the outer edge tips down, the disc curves hard one way; if it tips up, it climbs and stalls. Aim to release flat, with the edge level.

The forehand (flick) throw

The forehand is a sidearm throw that many players find harder at first but valuable later, because it lets you throw around a defender.

1. Grip. Put your middle finger against the inside rim and your index finger next to it, pointing toward the centre. Your thumb sits on top for support.
2. Stance. Face the target more squarely than for a backhand, knees slightly bent.
3. Cock the wrist. Bring the disc back beside your hip.
4. Throw. Push your hand forward and flick the wrist outward at the last moment.
5. Follow through. Your fingers should point toward the target after the release.

Common mistake: throwing from the elbow only. Without the wrist snap, the disc wobbles and loses distance.

Fixing the wobble

If your throws look like a knuckleball, check these in order:

• Is the release angle level?
• Did you snap the wrist late enough?
• Is the grip too tight, which stops the wrist moving freely?
• Are you throwing too hard? Slow down and focus on spin.

Filming a few throws on a phone and watching them in slow motion often shows the problem.

Reading the flight

Discs curve depending on the angle at which they are released. Releasing with the outer edge slightly lower (hyzer) makes the disc bank and curve one way, while the opposite angle (anhyzer) makes it curve the other way. Wind changes this too, which is covered further down. These adjustments come with practice.

A short practice routine

• Five minutes: short, easy backhand throws to a partner from about five metres.
• Five minutes: increase the distance gradually.
• Five minutes: try the forehand at short range.
• Five minutes: throw while moving, with the partner walking.

Finish with some catches. Two hands, one on top and one underneath, make the “pancake” catch, which is the safest for beginners. The throws and catches page looks at technique with a night-time focus.

Playing with children

Children can start with a soft or lightweight disc, which is easier to hold and hurts less if it hits. Let them throw underhand or with two hands at first. Shorter distances and bigger targets, like a hula hoop, make practice fun. More family activities are on the kids corner page, and a general overview of glowing discs for night play is on the home page.

Throwing in wind

Beginners often give up on windy days, but wind is a good teacher. Throw low and hard against a headwind to keep the disc from lifting and stalling. With a tailwind, release a bit higher and let the wind carry it. Crosswinds push the disc sideways, so aim slightly upwind of the target. Start with small adjustments of a metre or so.

Safety basics

Throw in an open area away from roads, cars and crowds. Check that no one is in the flight path before you release. Discs can hurt if they hit someone in the face, so call “heads up” if one gets away. Warm up your shoulder and wrist with gentle arm circles before long sessions.

Frequently asked questions

Is a backhand or forehand throw easier?

Most beginners find the backhand easier because the grip is more natural. The forehand takes longer but is useful for variety.

Why does my frisbee keep wobbling?

Usually the wrist snap is missing or the disc is released at a tilt. Slow down, grip lightly and focus on spinning the disc.

What is the best distance to practise?

Start at about five metres and extend slowly. Accuracy first, then distance.

Can I throw a frisbee alone?

Yes. Throw against a gentle breeze and collect the disc, or aim at a target like a hoop. A partner makes practising catches easier.