Ultimate
From Tractatus
Throwing Warm up
I was thinking about how I like to warm up my throws. First, I like to start off with a few straight flicks at about 30 feet. I take a step back between each throw until I get to a comfortable 15 - 20 yards. Next comes a gentle outside in bender, slowly working it up to about a 30 degree angle. Once that looks good, it is time to switch to a backhand. First, a throw from sholder height, straight but with a little drop to about waist height. The goal is to slowly make the throws tighter to the waist, and rising. Next come a few more flicks, alternating with backhands. slowly lowering each until there is a nice low (power grip) release on the backhand, and a lunge on the flick side, release about 4 inches off the ground. Finally, throw a few backhand outside-in throws.
Next step is distance. I keep taking a step back until I get to nice 30-40 yard throws. It is ok to have a little float, but I keep trying to get snap, and keep the throws low to the ground. Alternate backhands and forehands. After a few dozen throws, it is no longer warming up, but tiring out. So, it is time to shorten the distance again, and work on touch.
The first touch throw is the high release backhand. It has to be really nice and flat, and to the left of the target(I am right-handed). Alternate with a few flicks. Then, add a high-release flick. Alternate with some backhands.
The second touch throw is an inside-out flick. The goal is maximum left to right travel without overthrowing the receiver. Just keep throwing them until it works. Return to a few straight backhands.
The final touch throw is a hammer. Start off with a nice easy 45 degree hammer, not to hard. Kep them easy, and coming in to the left of the reciever, just barely going horizontal at the last second. Back up, and make the hammer higher. Then, try to throw a few low hammers with lots of speed, flat and straight. Finally, a few hammers which go past horizontal, and tail in from right to left.
At this point I am usually quite warmed up, and I start throwing some very short, extra slow throws, no more than 15 feet or so.
If the other person still needs to keep throwing, then it is time for some trick throws. Upside down. Push throws. `Greatest' practice. Hiawatha. Unnatural, reverse, push pass.
Once I feel like I am cooling off I switch back to alternating straight backhands and forehands.
After this, I usually still need about 10 hucks on each side to warm up the long throws. At least a few need to be gentle benders, but emphasis has to be on tight, low throws. Hard as possible!