Disc golf is a sport of precision, strategy, and technique. Among the various throws players use, the forehand, often referred to as the sidearm, stands out as both a powerful and versatile tool in a disc golfer’s arsenal. Mastering the forehand throw can open up new lines on the course, offer more control in tight spaces, and provide an edge in challenging wind conditions. However, for many players—especially beginners—the forehand can be difficult to learn and perfect. This article dives deep into the mechanics, strategies, and nuances of the forehand technique to help you elevate your game.
Understanding the Forehand Throw
The forehand throw in disc golf is analogous to a sidearm throw in baseball or a forehand stroke in tennis. The disc is thrown with the palm facing upward, leading to a spinning release that causes the disc to fade in the opposite direction compared to a backhand throw. For a right-handed player, a forehand throw typically fades to the right, making it perfect for navigating dogleg-right holes or getting around obstacles.
One of the key advantages of the forehand is its ability to offer an open stance, allowing players to face their target throughout the throw. This can result in better accuracy and improved visibility of the intended flight path.
Why Mastering the Forehand is Essential
Many players start with the backhand because it feels more natural and offers greater distance for beginners. However, courses often present situations where a forehand throw is the better—or only—option. Trees, tight fairways, and doglegs that curve in the opposite direction of your backhand fade require a different approach. Moreover, forehand throws can offer better control in windy conditions, particularly with headwinds, since the angle of release can cut through the air more efficiently.
Mastering the forehand adds depth to your game. It opens up new shot options, allows for better course management, and makes you a more versatile player.
The Mechanics of the Forehand Throw
Grip
The forehand grip is the foundation of a successful throw. A proper grip provides the control and power necessary for clean releases and accurate flights. There are several grip styles, but the most common is the two-finger power grip.
In this grip, the index and middle fingers are placed under the rim of the disc, with the pads of the fingers pressing against the inside rim. The thumb rests on top of the disc, providing stability and control. It’s important to keep the grip firm but not too tight. Over-gripping can cause early releases and reduce spin, while too loose a grip can lead to slippage and wobble.
Another variation is the split-finger grip, where the index and middle fingers are spread slightly apart under the rim. This grip offers more control but might sacrifice some power.
Stance and Footwork
Proper footwork is crucial in generating power and maintaining balance during a forehand throw. Unlike the backhand, where players often use a run-up or X-step, the forehand can be effectively thrown from a stationary stance or with a simple two-step approach.
For a right-handed player, start with your feet shoulder-width apart, with the left foot slightly ahead. The stance should be open, meaning you’re facing your target more directly than in a backhand throw.
If incorporating a step, the typical motion is a side-step with the right foot, followed by a plant step with the left foot. The final plant should allow for a strong base, enabling the hips and shoulders to rotate effectively during the throw.
Body Mechanics and Throwing Motion
Generating power in the forehand throw comes primarily from the hips and torso, not just the arm. A common mistake among beginners is relying too much on arm strength, which can lead to inconsistent throws and increased risk of injury.
Start by rotating your torso backward, coiling like a spring. As you begin the throwing motion, uncoil your body by rotating your hips forward, followed by your shoulders and arm. This kinetic chain transfers energy efficiently from the ground up, allowing for more powerful throws with less strain on the arm.
The elbow plays a critical role in the throw. At the peak of the motion, the elbow should lead the disc forward, staying close to your body before extending outward. This “leading with the elbow” technique ensures a cleaner release and maximizes snap.
Finally, focus on wrist action. The wrist snap generates the spin necessary for a stable flight. A strong snap at the point of release can significantly impact the disc’s flight, giving it more stability and distance.
Release and Follow-Through
The release point in a forehand throw is closer to the front of your body compared to the backhand. Pay attention to the angle of release—this will dictate the flight path of the disc. A flat release offers a straight flight, while an anhyzer (tilting the outside edge downward) will result in a right-turning flight, and a hyzer (outside edge up) will make the disc fade earlier.
After the release, follow through with your arm, allowing it to naturally extend in the direction of your throw. The follow-through is essential not only for accuracy but also to prevent injury. A smooth, complete follow-through reduces strain on the elbow and shoulder.
Common Mistakes and How to Fix Them
Over-reliance on Arm Strength
One of the most common issues players face when learning the forehand is overusing arm strength and neglecting proper body mechanics. This can result in short, inaccurate throws and increase the risk of injuries like tennis elbow.
Fix: Focus on using your hips and torso to generate power. Practice slow-motion throws, concentrating on the kinetic chain from your legs up through your arm.
Wobble on Release
Disc wobble occurs when the release is uneven or lacks sufficient spin, leading to unstable flights that veer off course.
Fix: Work on wrist snap and grip pressure. A firmer grip combined with a quick wrist snap can help reduce wobble. Drills that emphasize wrist strength and control can be particularly useful.
Early or Late Releases
Releasing the disc too early or too late can drastically affect the flight path, often leading to grip-locks or short, nose-up throws.
Fix: Practice drills that focus on timing the release. Using fieldwork sessions where you throw at specific targets can help fine-tune your release point.
Incorrect Angle of Release
Throwing on an unintended angle—whether too much hyzer or anhyzer—can cause the disc to fade or turn more than desired.
Fix: Pay close attention to the angle of your wrist and forearm during release. Recording yourself can help identify unintended angle variations.
Choosing the Right Discs for Forehand Throws
Not all discs are created equal, and some are better suited for forehand throws than others. Generally, overstable discs are favored for forehands because they can handle the increased torque and spin often generated by sidearm throws.
Popular choices for forehand drivers include the Innova Firebird, Discraft Predator, and MVP Fireball. For mid-range options, discs like the Discraft Buzzz OS and the Innova Gator are reliable choices. When it comes to putters, overstable options like the Discraft Zone and Kastaplast Berg can handle forehand flicks without turning over.
However, disc selection is personal. Some players prefer less overstable discs for touch shots or to execute specific flight paths. The key is to experiment and find what works best for your throwing style.
Drills to Improve Your Forehand
Wrist Snap Drill
Stand stationary with a putter or midrange disc. Focus solely on the wrist snap, flicking the disc forward with minimal arm movement. This drill strengthens your wrist and helps develop spin control.
Fieldwork Line Drill
Set up markers or cones in an open field, representing different angles and lines (straight, hyzer, anhyzer). Practice throwing forehands along each line, focusing on release angles and flight paths.
One-Step Throw
Limit your footwork to a single step, emphasizing the use of hips and torso for power. This drill helps ingrain proper mechanics and prevents over-reliance on arm strength.
When to Use the Forehand on the Course
The forehand isn’t just a utility shot—it can be a go-to throw in many situations. It’s particularly effective for:
• Navigating tight fairways where the forehand’s natural fade opens better lines.
• Approaching baskets tucked to the right (for right-handed players), allowing for controlled fades.
• Escape shots when trapped behind obstacles—thanks to the forehand’s compact throwing motion.
• Handling headwinds, where the forehand’s flight can be more stable and predictable.
Staying Injury-Free
Forehand throws can put significant strain on the elbow and shoulder if not executed correctly. To avoid injury:
• Warm up before throwing sessions, focusing on shoulder and wrist mobility.
• Avoid overextending your arm during the throw; keep movements compact.
• Gradually increase throwing intensity and volume to build strength over time.
• If you experience discomfort, take breaks and consider consulting with a physical therapist specializing in sports injuries.
Conclusion
Mastering the forehand throw in disc golf can transform your game, providing new angles, strategic advantages, and an added layer of versatility. While it may feel awkward initially, with consistent practice and attention to mechanics, the forehand can become one of your most reliable shots on the course.
Approach the learning process with patience. Focus on clean form, proper grip, and body mechanics, and don’t be afraid to experiment with different discs and release angles. Over time, the forehand will become second nature, allowing you to tackle challenging courses with confidence and creativity.
