Quote:Original post by capn_midnight's sister
I'm in my second year of playing Ultimate for my college team ... so although not quite an expert, I do have some experience on this issue. And I love to lay out.
If we're talking about properly falling from a standing position, generally stretching yourself out is not a good idea. Ideally, you'd want to go for more of a tuck-and-roll position. However, once you have begun the falling-and-catching motion, it's sink or swim. Pulling in your arms at this point will cause your elbows to drive into your ribs upon impact with the ground, which can be quite painful. Stretching yourself out and hitting the ground will still hurt a bit (depending on how hard the ground is at the time), but much less than having your own bones shoved into yourself.
My team did a really helpful exercise last spring to help work on layout form:
Place a disc on the ground in front of you, about a foot or two outside of your full reach (like if you laid down on the ground and stretched one arm, how far you could reach). Go down on one knee--if you're right handed, be on your right knee, etc. You can have your shoulders square with the disc, or you can be in more of a profile (if you're on your right knee, you'd have your left shoulder closest to the disc). Then, push off and forward with your left leg, twisting your body and reaching with your right arm for the disc. You should land on your right side if you're not completely uncoordinated. Try to grab the disc off the ground in this way.
This is a great way to accomplish three things:
1. Get your body used to the leaping and twisting of layouts without worrying about falling from any kind of height
2. Get used to feeling the impact of the ground on your body. It's sort of like swimming in cold water.
3. Get a feeling for your full reach.
The first couple of times you do it, it will feel awkward. You just have to keep doing it and not worrying about how it will turn out. As the form starts to feel more natural, progress to a crouching position so that your knees are both off the ground. Then stand up completely.
Usually, in a game situation, you don't have time to think about laying out. You don't have time to think about whether or not you should/have to lay out, or how you're going to do it. You just do it. This comes from practice: knowing how far you can reach, and feeling confident that you can land on the ground and that it won't hurt that much.
Muddy days are great days to practice laying out with your buddies. Also, I usually feel better about laying out when I'm wearing pants and long sleeves. The ground doesn't really hurt that much, it's the grass burn!
You may be worried about getting hurt right now, but just keep building yourself up slowly. You'll realize that it doesn't really hurt that much. And believe me, the first time you make a sprinting, full layout and catch it, you'll realize that that little bit of pain is completely worth it. And you'll be hooked. :)
Good luck!

Quote:Original post by load_bitmap_file
Also, said friend claims that lying out flat will actually absorb the force of impact better lying out than cushioned with arms or legs. I figure if it's instinctual to stick out your arms or legs when falling like this, that can't be right. Is this true? If it is, I ought to be able to bypass the mental barrier much easier.

Quote:Original post by Sneftel

Quote:Original post by capn_midnight's sister
I'm in my second year of playing Ultimate for my college team ... so although not quite an expert, I do have some experience on this issue. And I love to lay out.

Hot.