The Back Pivot drill
can be flat out exhausting. Run through this drill
through ten full cycles of getting balanced, throwing,
accelerating, decelerating, faking downfield, planting a
firm pivot foot, back pivoting, getting balanced and
doing the same thing with the opposite hand and you
should be wipes out. You can run this drill
with just a simple back hand give and go move (right and
left handed) but on the following video, you'll see
standard backhands, backhand lifts, sidearms, push
passes and up and under give and go moves (all with either hand).
This video will take
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please be patient:
If the video above doesn't
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Instructions on how
to download uncompressed version of the
Back Pivot Drill Video are
here.
With the condensed version, a significant level of
detail is lost and so if you like this video and want to
see a higher quality version, I would still recommend
downloading the
uncompressed copy. The MPEG4 version is very choppy
in places and you lose a lot of the body motion which
kind of defeats the purpose of putting out a video of a
drill.
Don't let the simplicity of this
drill fool you. This drill is much harder than
it appears on this video if you do it with the full
intention of not traveling and being as explosive as
possible.
There are two basic kinds of
pivots in Ultimate. A front pivot is where you
have your torso/chest facing your marker and you pivot
back and forth in front of him/her. A back pivot
is just the opposite where you have your back to your
marker as you pivot back and forth. There are
several advantages of a back pivot over the front pivot
such as you can exert a lot less effort than the marker
does as you turn your head from side to side while
he/she has to move their whole body to position
themselves to guard you, as you back pivot you'll have
over 240 degrees of vision of the field as compared to
120 degrees with the typical front pivot and also, front
pivots are VERY confrontational. In other words,
there are 360 degrees in a circle, why would you want to
select that one degree as your primary attack point
where that is the ONE place where there is a defender
who's sole purpose it is to try to prevent you from
throwing successfully.
Instructions:
1)
Requires two players; one handler and one cag.
2) The
cag stays stationary and his sole responsibility is to
throw lefty backhand lifts as the handler is running
from his right to his left and righty backhand lifts as
the handler goes from his left to right.
3) Starting
on the cags left, the handler begins by faking a right
handed back hand down the sideline and then executes a
backpivot towards the cag and throws either a righty
sidearm or lefty backhand give and go to the cag.
4) As the
handler runs directly in front of the cag in a power
move, he begins to slow down as he catches the disk.
5) On
the right side, everything is mirrored.
The handler fakes a lefty throw down the line
(including planting the RIGHT foot as the pivot foot)
and then backpivoting towards the cag.
6) Each
handler should go through the entire cycle for 10
iterations.
7) IMPORTANT: Once you've
established a pivot, as quickly as possible while
allowing yourself to be balanced, lift your other foot
off the ground and keep it off the ground until the disc
is released.
Things to remember
1) Establish
balance by decelerating into catch.
2) Legitimize
fake by extending your body down the line.
Not necessarily the disk though.
3) Come
out of the back pivot throwing; make the motion of your
body benefit your throw and include it in your throwing
motion.
4) Throw
in the same direction as the run.
In other words, make the throw a byproduct of the
cut.
