COURSE DESCRIPTION
In this course you will learn the basics of the backhand throw from a standstill position.
You will start building the base for a successful backhand throw by laying the foundation from the ground up. You will learn to use our lower body and hips to produce the power for the throw. A key point is to identify some common mistakes, so you have some frame of reference when practicing the full motion of a standstill backhand throw.
We will walk you through all the basic grips of backhand throw and learn how to build your grip the right way. You will learn separating the upper and lower body and go through the basics of arm swing and power pocket. We also see what kind of follow through you should have to produce the best result and protect us from injury. We talk about the accelerating speed and relaxed but controlled motion of the throw. We build the whole motion and use exercises to drill in the motions to produce an accurate and repeatable backhand standstill throw.
Be patient, and practice the individual parts before moving forward. This will result in a more efficient, accurate, and safe way to throw a backhand shot.
In the course you learn:
Backhand grips
Use of the lower body to produce power
Building the brace
Using the brace to transfer power from the ground up
Using the hips
Using your upper body
Learning the right arm swing
Follow through
Aiming with your feet
Learn the building blocks of a backhand throw
Train your backhand standstill
Learn to avoid the common mistakes
Avery Jenkins
Avery Jenkins (#7495) is the 2009 World Champion. Avery has taught thousands of people all over the world and is arguably one of the most influential professionals in disc golf.

Your coach
Lesson - Powergrip and hand accomodation
1

Lesson - Powergrip and hand accomodation
In this lesson we learn how to accomodate your hand around the disc with powergrip.
00:41
Lesson - Powergrip and hand accomodation
In this lesson we learn how to accomodate your hand around the disc with powergrip.
00:41
Lesson - Powergrip and hand accomodation
1
Exercise - Powergrip and hand accomodation
1

Exercise - Powergrip and hand accomodation
Now we learn how to practice this and make this accomodation action as a part of gripping the disc.
00:21
Exercise - Powergrip and hand accomodation
Now we learn how to practice this and make this accomodation action as a part of gripping the disc.
00:21
Exercise - Powergrip and hand accomodation
1
Lesson - Control Grip
1

Lesson - Control Grip
We learn another gripping style for shallow rim discs called Control Grip or sometimes called a Fan Grip.
00:41
Lesson - Control Grip
We learn another gripping style for shallow rim discs called Control Grip or sometimes called a Fan Grip.
00:41
Lesson - Control Grip
1
Lesson - Amount of pressure when gripping the disc
1

Lesson - Amount of pressure when gripping the disc
Notes on how much pressure you need to apply when gripping the disc with any grip.
00:19
Lesson - Amount of pressure when gripping the disc
Notes on how much pressure you need to apply when gripping the disc with any grip.
00:19
Lesson - Amount of pressure when gripping the disc
1
Lesson - Stance
1

Lesson - Stance
In this lesson we learn how to make a base for the backhand standstill throw. This is an athletic stance and you need to be active. The strong base is the key in any technique and it is important to have a correct base so the rest will become easier.
00:34
Lesson - Stance
In this lesson we learn how to make a base for the backhand standstill throw. This is an athletic stance and you need to be active. The strong base is the key in any technique and it is important to have a correct base so the rest will become easier.
00:34
Lesson - Stance
1
Lesson - Rotation of the front leg
1

Lesson - Rotation of the front leg
Next we add the first moving part and start to learn how to rotate the front leg.
00:40
Lesson - Rotation of the front leg
Next we add the first moving part and start to learn how to rotate the front leg.
00:40
Lesson - Rotation of the front leg
1
Exercise - Rotation of the front leg
1

Exercise - Rotation of the front leg
Next we exercise the rotation and get benefits in mobility and isolation.
00:57
Exercise - Rotation of the front leg
Next we exercise the rotation and get benefits in mobility and isolation.
00:57
Exercise - Rotation of the front leg
1
Lesson - Rotation of the front leg and hips
1

Lesson - Rotation of the front leg and hips
Now we add the hips to the chain. We isolate our lower body and concentrate on the movement there.
01:36
Lesson - Rotation of the front leg and hips
Now we add the hips to the chain. We isolate our lower body and concentrate on the movement there.
01:36
Lesson - Rotation of the front leg and hips
1
Exercise - Rotation of the front leg and hips
1

Exercise - Rotation of the front leg and hips
Adding the hips to the chain of motion and drilling the movement. Getting to know how the the rotation of lower body feels.
01:19
Exercise - Rotation of the front leg and hips
Adding the hips to the chain of motion and drilling the movement. Getting to know how the the rotation of lower body feels.
01:19
Exercise - Rotation of the front leg and hips
1
Lesson - Torso rotation and separation of lower and upper body
1

Lesson - Torso rotation and separation of lower and upper body
Now we learn how to use torso in the movement and how we separate the movement of upper and lower body and why is it necessary to study them separately.
00:42
Lesson - Torso rotation and separation of lower and upper body
Now we learn how to use torso in the movement and how we separate the movement of upper and lower body and why is it necessary to study them separately.
00:42
Lesson - Torso rotation and separation of lower and upper body
1
Lesson - Arm swing
1

Lesson - Arm swing
Next we talk about the arm swing and how to do it correctly. We find the most efficient way to transfer power from our lower body rotation to linear arm motion.
01:20
Lesson - Arm swing
Next we talk about the arm swing and how to do it correctly. We find the most efficient way to transfer power from our lower body rotation to linear arm motion.
01:20
Lesson - Arm swing
1
Exercise - Arm swing (might be omitted)
1

Exercise - Arm swing (might be omitted)
Let's exercise the arm swing motion for a flat release and add another piece to the chain of motions. A Glass of water will help us imagine the line we are aiming for.
00:49
Exercise - Arm swing (might be omitted)
Let's exercise the arm swing motion for a flat release and add another piece to the chain of motions. A Glass of water will help us imagine the line we are aiming for.
00:49
Exercise - Arm swing (might be omitted)
1
Lesson - Straight pull along the line
1

Lesson - Straight pull along the line
We look at the straight line we want our disc to fly, and find the way to visualize this line with our hand.
00:37
Lesson - Straight pull along the line
We look at the straight line we want our disc to fly, and find the way to visualize this line with our hand.
00:37
Lesson - Straight pull along the line
1
Lesson - Pull close to the body (power pocket)
1

Lesson - Pull close to the body (power pocket)
Now we talk about the pull through the power pocket and how we achieve this.
01:07
Lesson - Pull close to the body (power pocket)
Now we talk about the pull through the power pocket and how we achieve this.
01:07
Lesson - Pull close to the body (power pocket)
1
Lesson - Hit point and wrist action
1

Lesson - Hit point and wrist action
Almost there! Now we talk about the hit point, and the wrist. We don't want to emphasize too much on the wrist, but it is there, so we talk about it.
00:30
Lesson - Hit point and wrist action
Almost there! Now we talk about the hit point, and the wrist. We don't want to emphasize too much on the wrist, but it is there, so we talk about it.
00:30
Lesson - Hit point and wrist action
1
Lesson - Follow through
1

Lesson - Follow through
Last but definitely not least we talk about follow through. This is important because proper follow through protects you from injury but also gives you the relaxed and repeatable throw.
00:42
Lesson - Follow through
Last but definitely not least we talk about follow through. This is important because proper follow through protects you from injury but also gives you the relaxed and repeatable throw.
00:42
Lesson - Follow through
1
Lesson - Selecting the right disc
1

Lesson - Selecting the right disc
Let's talk about what kind of disc should use to practice backhand standstill throw.
00:38
Lesson - Selecting the right disc
Let's talk about what kind of disc should use to practice backhand standstill throw.
00:38
Lesson - Selecting the right disc
1
Lesson - Building the chain of motions part 1
1

Lesson - Building the chain of motions part 1
Now we start to put the parts together! Let's check the lower body first.
01:33
Lesson - Building the chain of motions part 1
Now we start to put the parts together! Let's check the lower body first.
01:33
Lesson - Building the chain of motions part 1
1
Lesson - Building the chain of motions part 2
1

Lesson - Building the chain of motions part 2
Now we check the upper body and build the whole movement chain from the ground up.
01:56
Lesson - Building the chain of motions part 2
Now we check the upper body and build the whole movement chain from the ground up.
01:56
Lesson - Building the chain of motions part 2
1
Lesson - Accelerating movement
1

Lesson - Accelerating movement
We talk about the accelerating motion of the disc. The speed of the disc should be accelerating up until the moment of release.
00:59
Lesson - Accelerating movement
We talk about the accelerating motion of the disc. The speed of the disc should be accelerating up until the moment of release.
00:59
Lesson - Accelerating movement
1
Lesson - Power from the ground up
1

Lesson - Power from the ground up
In this lesson we talk about how the power is generated from ground up and how we use minimal effort to gain maximal efficiency.
01:24
Lesson - Power from the ground up
In this lesson we talk about how the power is generated from ground up and how we use minimal effort to gain maximal efficiency.
01:24
Lesson - Power from the ground up
1
Lesson - How to practice timing
1

Lesson - How to practice timing
Timing is essential when learning the fluid motion of a backhand throw. We talk about how we put everything together and how the energy is transferred through our body from legs through the body to the disc.
01:16
Lesson - How to practice timing
Timing is essential when learning the fluid motion of a backhand throw. We talk about how we put everything together and how the energy is transferred through our body from legs through the body to the disc.
01:16
Lesson - How to practice timing
1
Exercise - Throwing a backhand standstill shot
1

Exercise - Throwing a backhand standstill shot
We are here! Now we start to practice the whole movement chain of backhand standstill shot.
01:22
Exercise - Throwing a backhand standstill shot
We are here! Now we start to practice the whole movement chain of backhand standstill shot.
01:22
Exercise - Throwing a backhand standstill shot
1
Lesson - Arm Swing problems
1

Lesson - Arm Swing problems
Here we address the issues with arm swing and the result of rounding your shot. We see how it looks like and check the way to eliminate this problem.
00:44
Lesson - Arm Swing problems
Here we address the issues with arm swing and the result of rounding your shot. We see how it looks like and check the way to eliminate this problem.
00:44
Lesson - Arm Swing problems
1
Lesson - Problems with weight shift
1

Lesson - Problems with weight shift
Now we look at problems with weight shift, and what kind of errors will come out when shifting your weight wrong.
00:52
Lesson - Problems with weight shift
Now we look at problems with weight shift, and what kind of errors will come out when shifting your weight wrong.
00:52
Lesson - Problems with weight shift
1
Lesson - Problems with upper body movement
1

Lesson - Problems with upper body movement
Lastly we talk about the problems with upper body movement and find out how to get rid of them.
00:52
Lesson - Problems with upper body movement
Lastly we talk about the problems with upper body movement and find out how to get rid of them.
00:52
Lesson - Problems with upper body movement
1