Every verified exercise, always here when you need to revisit one. The coach suggests these during sessions — this is the full shelf.
Power & Sequencing
Towel Drill
Danny Lindahl / Dynamic Discs
🎬 Video demoFixes: an incomplete follow-through; early deceleration / shoulder drop; a throwing shoulder staying more closed than your form model
🧰 You'll need a hand towel.
Avatar rendered from the original demonstration — the movement is real, tracked and validated. Sound on: the demo talks you through it.
Hold a hand towel like a disc.
Do your full throwing motion.
A properly sequenced throw makes the towel CRACK at the hit; a muscled pull just goes whoosh.
Chase the crack — it only happens when hips lead, shoulders follow, and the arm fires last.
Twirly Bird Drill
Overthrow
🎬 Video demoFixes: too little hip/shoulder separation; early shoulder rotation; a throwing shoulder opening more than your form model; too little separation vs the pro benchmark
Avatar rendered from the original demonstration — the movement is real, tracked and validated. Sound on: the demo talks you through it.
Plant your feet. Rotate ONLY your hips left and right — shoulders stay still.
Then rotate ONLY your shoulders — hips stay still.
Combine them with a DELAY — hips fire first, then a beat later the shoulders follow.
That gap between hips and shoulders is separation. Build up to a throw keeping it.
Off-Arm Tuck
Overthrow
📄 Text guideFixes: an off-arm that flails during the hit; an off-arm that extends during the hit; an off-arm too far from the chest (when matching Barela/Buhr); an off-arm elbow too straight (when matching Barela)
Start with your off-arm extended out to the side.
As you start the throw, pull it IN tight against your left side.
Think 'elbow into your left pocket'.
Tucking it in speeds your rotation up — like a skater pulling their arms in to spin faster.
Five without a disc, then five with.
Beto Drill
Dan Beto
🎬 Video demoFixes: an elbow that straightens too early; an elbow already straight at the power pocket; rounding — the arm collapses through the pull; a throwing elbow too straight (pushing) vs the pro benchmark
Avatar rendered from the original demonstration — the movement is real, tracked and validated. Sound on: the demo talks you through it.
From a stand, SLOWLY bring the disc to your right pec with a loose wrist.
Drag/pivot the rear foot so your hips twist your spine as it arrives.
Eject the disc out from the chest — the arm straightens only on the way out.
Never max effort. Slow and smooth is the whole point.
Windmill Drill
Loopghost
🎬 Video demoFixes: an arm that never extends into release; a throwing elbow more bent than your form model; a throwing elbow too bent vs the pro benchmark
Avatar rendered from the original demonstration — the movement is real, tracked and validated. Sound on: the demo talks you through it.
Windmill the disc up and over your head in a big relaxed circle.
Let it FALL into your reach-back slot — gravity finds the slot, you don't place it.
Throw from wherever it lands.
Kneeling Core Rotation Throws
Community standard
📄 Text guideFixes: Verifies clean upper-body sequencing with the legs removed
🧰 You'll need putters.
Kneel and throw putters at a close target.
With the legs out of the equation, only core rotation and clean arm timing produce a good flight.
Hammer Swing
Sidewinder22
🎬 Video demoFixes: an incomplete follow-through; early deceleration / shoulder drop
🧰 You'll need a hammer or something similar to swing.
Avatar rendered from the original demonstration — the movement is real, tracked and validated. Sound on: the demo talks you through it.
Swing a hammer (or similar heavy object) back and forth through your throwing motion.
The mass forces body momentum and a complete swing — you physically cannot arm it.
Feel the follow-through happen on its own, then throw with that feel.
Brace & Weight Shift
Brace Builder
Nick Krush
🎬 Video demoFixes: brace collapse — momentum never stops at the plant; a brace that softens through the hit; limited weight shift; a plant knee more bent than your form model; a plant knee too bent vs the pro benchmark; a plant leg that stays bent through release
Avatar rendered from the original demonstration — the movement is real, tracked and validated. Sound on: the demo talks you through it.
Step 1 — Hip shift: stand wide, feet planted. Shift your hips toward the target and back — feet glued down, head staying put. The hips carry the weight across, nothing else moves.
Step 2 — Hop and stick: feet together, small hop sideways, and STICK the landing. Your body stops the moment the foot plants — that sudden stop is the brace.
Step 3 — X-step and stick: full x-step into the same stuck landing. Same stop, now with real speed behind it.
Nail each step before the next — the earlier feel is what makes the later step work.
Hershyzer Wall Drill
Sidewinder22 (praised by Paul McBeth)
🎬 Video demoFixes: weight stuck on the back leg; limited weight shift; the arm firing before the brace sets; hips opening early; early shoulder rotation; brace collapse — momentum never stops at the plant
🧰 You'll need a wall.
Avatar rendered from the original demonstration — the movement is real, tracked and validated. Sound on: the demo talks you through it.
Stand lead-side about a foot from a wall, turned 90° away from it.
Load into your rear leg.
Glide the plant foot toward the wall and drive your rear side LATERALLY until your hip presses into the wall — before anything rotates.
The slower you can do it, the better your balance.
Crush the Can
Sidewinder22
🎬 Video demoFixes: an unstable plant; brace collapse — momentum never stops at the plant
🧰 You'll need an empty can.
Avatar rendered from the original demonstration — the movement is real, tracked and validated. Sound on: the demo talks you through it.
Place an empty can where your plant foot lands.
Step so your toes land first, then your heel CRUSHES the can as you brace and throw.
The can forces a committed, identical plant every rep.
One-Leg Drill
Loopghost
🎬 Video demoFixes: brace collapse — momentum never stops at the plant; a brace that softens through the hit; collapsing forward over the brace; an unstable plant; plant-side hip collapse; a plant knee straighter than your form model; a plant knee too straight vs the pro benchmark; a plant knee that stays locked through the hit
Avatar rendered from the original demonstration — the movement is real, tracked and validated. Sound on: the demo talks you through it.
Stand on your plant leg only, knee bent, spine straight.
Do slow throwing swings — reach out and swing back to your chest, foot staying up. The camera counts each swing.
You cannot spin out or fall through the brace — the single leg forces balance.
Once the swings feel steady, finish with a few real putter throws from the same stance.
Finish TallAMATEUR+
Sidewinder22 (the 'lawn chair' fault) / Overthrow Disc Golf (when to come up)
📄 Text guideFixes: folding forward instead of finishing tall
Throw from a standstill — feet planted where they are, no run-up.
Freeze the moment the disc leaves your hand and hold that position for a slow count of two.
In the held finish you should be standing TALL over your front foot, shoulders coming back to level — not bent down over it.
If you end up folded forward, throw the next one aiming to finish taller than feels natural. Come up as you turn through, and let the hold prove it.
Swing Shape
Door Frame Drill
Sidewinder22
🎬 Video demoFixes: rounding — the hand stays wide; rounding — the arm collapses through the pull; an incomplete reachback; a throwing hand too far from the chest
🧰 You'll need a doorway.
Avatar rendered from the original demonstration — the movement is real, tracked and validated. Sound on: the demo talks you through it.
Stand in a door frame and grab it behind you with your throwing hand at different heights.
Pull against it — chest height with a straight arm is where leverage peaks. That is YOUR power line.
Notice the reach-back and forward weight shift happen at the same time, in opposite directions.
Throw tracing that same straight line.
Wall Reach-Back Line
Richard Hatton
📄 Text guideFixes: rounding — the hand stays wide; rounding — the arm collapses through the pull; a throwing hand too far from the chest
🧰 You'll need a wall.
Stand parallel to a wall, facing along it.
Reach back keeping the disc tracing a flat, straight line along the wall.
The wall physically prevents the disc from swinging behind your body.
Pull through on the same line, then step away and keep the feel.
Water Bottle Swing
Ultiworld Disc Golf
📄 Text guideFixes: rounding — the hand stays wide; rounding — the arm collapses through the pull; a throwing hand too far from the chest
🧰 You'll need a part-filled water bottle.
Part-fill a water bottle and swing it through your throwing motion.
The water's inertia shows the inward pull then outward ejection.
If you round, you feel the water fight you.
Footwork & Timing
One-Step Reach-Back Sync
Danny Lindahl
🎬 Video demoFixes: a reachback that finishes before the plant; the arm firing before the brace sets
Avatar rendered from the original demonstration — the movement is real, tracked and validated. Sound on: the demo talks you through it.
Start with your feet together.
Step out with the plant foot while reaching back at the SAME time — both finish together.
Shift into the brace and throw.
If the arm gets there first, slow the arm — not the step.
Perpetual Motion Drill
Loopghost
🎬 Video demoFixes: limited weight shift; a reachback that finishes before the plant
Avatar rendered from the original demonstration — the movement is real, tracked and validated. Sound on: the demo talks you through it.
Rock your weight back and forth through the full throwing motion 5 times WITHOUT releasing.
Reach back as the weight goes back; pocket as it comes forward.
Throw on rep 6 — the continuous rhythm puts arm and weight shift on the same clock.
Footwork Line Drill
Danny Lindahl
🎬 Video demoFixes: a run-up that drifts off line
🧰 You'll need chalk or tape for a line.
Avatar rendered from the original demonstration — the movement is real, tracked and validated. Sound on: the demo talks you through it.
Chalk or tape a straight line toward the target.
Walk your x-step so every foot lands ON the line, in slow motion.
Only speed up when every step stays on the line at the current pace.
Reach the Last StepAMATEUR+
Community standard (marker-target stride progression)
📄 Text guideFixes: a narrow stance; a narrow base at the plant
🧰 You'll need a flat marker for the plant spot (a spare disc works).
Put a marker flat on the ground one shoe-length PAST where your plant foot lands today.
Walk through your x-step and land the plant foot ON the marker. Stick it — hold your balance for a slow one-two before you move.
Speed the run-up up a little each round, and each time it gets quicker nudge the marker farther out. A faster run-up needs a longer last step to stop it.
At full speed a strong plant step is BIG — big throwers reach about half their own height. Throw only from a landing you can stick.
Standstill Practice Blocks
Community standard
🎬 Video demoFixes: Run-up masking arm and timing faults — the diagnostic baseline
Avatar rendered from the original demonstration — the movement is real, tracked and validated. Sound on: the demo talks you through it.
Throw drives from a static stance only.
Focus on brace, hip-shoulder separation, and a clean release.
Add footwork only once standstill flight is consistent.
This app's Standstill mode IS this drill, with a coach watching.