New to ultimate?
Ultimate is a fast, non-stop, self-officiated team sport played with a flying disc — think the flow of soccer, the passing of football, and the spirit of a pickup game. Here's everything you need to show up to your first practice ready to play.
Ultimate in 10 simple rules
Adapted from USA Ultimate's official summary.
- 01
The field
A rectangle 70 yards long by 40 yards wide, with a 20-yard end zone at each end.
- 02
Starting play
Seven players per side. Each point starts with both teams on their end-zone line; the defense throws ("pulls") the disc to the offense.
- 03
Scoring
Catch a pass in the opponent's end zone to score. Teams switch direction, and the team that scored pulls to start the next point.
- 04
Moving the disc
Advance by passing in any direction to a teammate — you can’t run with the disc. The thrower has ten seconds to throw (the "stall count").
- 05
Change of possession
An incomplete pass, drop, throw out of bounds, block, interception, or stall-out is a turnover — the defense immediately becomes the offense.
- 06
Substitutions
Players come on and off after a score or during an injury stoppage.
- 07
Non-contact
Players must avoid physical contact. Picks and screens are not allowed.
- 08
Fouls
Contact that affects the play is a foul. Play continues or is re-done depending on the call.
- 09
Self-officiating
There are no referees. Players make their own foul and line calls and resolve their own disputes.
- 10
Spirit of the Game
Competitive play is encouraged — but never at the expense of respect between players, the rules, and the basic joy of playing.
The basics at a glance
The three throws to learn first
Backhand
The most natural first throw. Step across your body and release with a snap of the wrist — like skipping a stone.
Forehand (flick)
Thrown from your throwing-hand side with a two-finger grip. Your essential second throw; it takes practice, then clicks.
Hammer
An overhead throw that flies upside-down over the defense. A handy trick once you’ve got the basics down.
Words you'll hear on the field
- Pull
- The throw that starts each point.
- Handler
- A player who mostly throws and runs the offense — like a point guard.
- Cutter
- A player who runs to get open and catch passes downfield.
- Cut
- A sharp change of direction to lose your defender.
- Huck
- A long throw down the field.
- Layout
- A full-extension diving catch or block.
- Get a D
- To make a defensive block.
- Turnover
- Any change of possession.
Your first practice
Come as you are. There's no tryout to just come learn and play — here's what to bring.
- ◦ Cleats (soccer or football cleats work — no metal spikes) or just sneakers to start
- ◦ A water bottle
- ◦ Weather-appropriate athletic clothes
- ◦ A 175-gram disc if you have one (the Discraft Ultra-Star is the standard — we’ll have extras)
- ◦ Sunscreen — it’s an outdoor sport
- ◦ A willingness to run around and have fun
It's competitive — but never at the expense of respect and the joy of play.
That idea — Spirit of the Game — is what makes ultimate different. There are no referees; players call their own fouls and settle their own disputes, even at the highest levels. It's a big part of why it's such a welcoming sport to pick up.
Are you a parent? A page just for you is on the way. In the meantime, the interest form is the best place to start.