The 10 Rules of Ultimate Frisbee for Beginners

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Learn how to play, call fouls, and maintain a friendly competitive spirit
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If you’re looking for a fast-paced team sport to play with friends, ultimate frisbee is a fun and active choice. While there are some important rules for how the game works, they’re easy to learn and we’ve got what you need to get your first game started. Keep reading, and we’ll walk you through the basic rules of the game along with an in-depth guide for more clarification. Plus, we’ll answer your frequently asked questions on how to play correctly.

What are the basic rules of ultimate frisbee?

Teams line up on opposite ends of the field and one person throws a disc. Whoever catches the disc has to pass it to move it down the field. If a teammate catches it in the endzone, they score a goal. If a throw is incomplete, dropped, or out of bounds, the other team gets possession. The first team to 15 points wins!

Section 1 of 5:

Object of the Game

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  1. During a game of ultimate frisbee, 2 teams of 7 players compete against each other on a field the same length as a football field. An offensive player can’t run when they have the disc, so they have to pass it to a teammate to move it down the field. The defense gets the disc if a pass is incomplete, dropped, or flies out of bounds. When a player catches a disc in the defender’s end zone, they score a goal for their team. [1]
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Section 2 of 5:

10 Basic Rules of Ultimate Frisbee

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  1. 1
    Play on a large rectangular field. Use a field that’s 120 by 40 yards (110 m × 37 m) with end zones that are 25 yards (23 m) deep to play ultimate frisbee. While grass fields are the norm, you can play on any surface with enough space. [2]
  2. 2
    Start each point with a “pull” throw. Split into 2 teams that each have 7 players. Flip a coin, and whoever calls it correctly chooses if they want to be the offense or defense. Then, both teams line up on their endzone lines. One player from the defense throws the disc to the offense to start the play. [3]
  3. 3
    Pass the disc to move it down the field. As soon as you catch a disc, you only have 10 seconds to throw it again. When you’re holding the disc, you can’t run with it. You’re only allowed to pivot on one foot, and you must pass the disc to someone else on your team to move it toward the opposite endzone. [4]
  4. 4
    Change possession if a pass is incomplete or out-of-bounds. If someone from the offense drops the disc or if it’s thrown out of bounds, then the disc turns over to the defense. They start where the disc touched the ground and try to pass the disc into the other endzone. [5]
  5. 5
    Avoid physical contact with other players. Ultimate frisbee is a non-contact sport, so touching other players is not allowed. Any time a player touches someone else, it’s considered a foul. [6]
  6. 6
    Call and resolve fouls between the players. There are no referees in a game of ultimate frisbee, so players can call fouls when they see them. Most fouls occur when players make physical contact, but there are a few others to look out for. Fouls usually result in a turnover or a redo of the last play. [7]
    • Check out our list of common fouls to learn how to recognize them and what happens next.
  7. 7
    Score a point for getting the disc to the end zone. When the offense catches the disc in the endzone, they score a goal and earn 1 point. After the goal, the teams switch sides, line up on the endzone lines, and do another pull throw to start the next point. [8]
  8. 8
    Substitute players after scoring. Any time a team scores a goal, both teams are allowed to take any players out of the game and substitute them for someone else. The only other time you’re allowed to make a substitution is if another player is injured. [9]
  9. 9
    Win the game if your team gets 15 points. Teams keep playing and switching sides after each goal. As soon as a team scores 15 points, they’ve won the game! [10]
    • Some ultimate frisbee leagues set time limits for games. If neither team gets 15 goals, whichever team has the highest score at the end of the time limit wins!
  10. 10
    Play competitive, but play fair. The golden rule of ultimate frisbee is coming into the game with a good attitude. Compete and do your best, but show respect for the other players, follow the rules, stay safe, and make it a fun time for everyone! [11]
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Section 3 of 5:

In-Depth Rules for Ultimate Frisbee

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  1. A regulation-size ultimate frisbee field is 120 by 40 yards (110 m × 37 m), or about the length of a football field but narrower. The central play zone is 70 yards (64 m) long, and the endzones at each end are 25 yards (23 m) deep. [12]
    • Use cones to mark the sidelines and endzones if they’re not printed on the field.
    • Some ultimate frisbee fields also have brick marks centered between the sidelines and 20 yards (18 m) from the goal lines.
  2. 2
    The Pull The pull is the first throw at the start of a half and also happens after each point is scored. Each team lines up on their goal line. Once players on the receiving team and the throwing team raise a hand in the air to signal they’re ready, the player with the disc throws it down the field toward the opposite endzone. [13]
    • After the throw is released, players can run in any direction.
    • The receiving team gets the disc where they catch it or wherever it lands in bounds.
    • If a pull goes out of bounds, it’s brought back to the closest brick mark and the game resumes. If you don’t have brick marks, then play the disc from where it went out of bounds.
  3. 3
    The Thrower The thrower is the person on offense who currently has the disc. When you’re the thrower, you have 10 seconds to throw the disc to another person. You cannot run with the disc, but you can pivot on one foot to reposition yourself for a throw. [14]
    • Any person on the offense can be the thrower.
    • Once you choose a foot to pivot on, you cannot change which foot you use.
    • You can’t pivot into a defensive player to knock them out of the way.
  4. 4
    The Marker The marker is the only defensive player who can guard the thrower and get within 10 feet (3.0 m) of them. The marker counts to 10 out loud so the thrower knows how much time they have left. The marker can wave their arms and block the disc, but they cannot touch the thrower. [15]
    • Any defender can become the marker, and you can switch markers throughout the game.
    • Markers can’t straddle the thrower’s pivot foot.
  5. 5
    The Receiver Any player on the offense who doesn’t have the disc is considered a receiver. Receivers can jump and run to catch a pass, but they have to slow down and stop on a pivot foot as soon as they can after getting the disc. [16]
    • Receivers can throw a pass without stopping if they let go of the disc before they contact the ground 3 times.
    • The receiver cannot bobble the disc in their hands on purpose in order to get further down the field.
  6. 6
    Out-of-bounds areas The sidelines and any areas outside of them are considered out of bounds. The disc is considered out of bounds when it lands or hits something outside of the legal play area. When a disc goes out of bounds, it’s brought back to the point on the sideline closest to where it went out and the defending team gains possession. [17]
    • The disc can fly out of bounds as long as it doesn’t touch anything.
    • A receiver is considered in-bounds if the first point of contact is within the sidelines.
  7. 7
    Turnovers Turnovers are whenever the defending team gains possession of the disc. During a turnover, the defensive team gets the disc wherever it was positioned last on the field and the game continues. Turnovers occur if: [18]
    • A pass is incomplete
    • A player drops the disc on the ground, even by accident
    • A disc goes out of bounds (except during the pull)
    • A defensive player catches the disc
    • The marker counts to 10 before the thrower throws the disc
    • The thrower throws the disc to themselves
    • The thrower hands the disc to another player without throwing it
  8. 8
    Calling Fouls Fouls occur when players make physical contact with each other or break another rule during the game. There are no referees in ultimate frisbee, so players are responsible for calling fouls. If you think another player has fouled you, loudly say “foul” to let the other players know and pause the game. [19]
    • Players can contest fouls that are called on them if they believe they didn’t commit one.
    • Players stay in place until the foul is resolved.
    • The result of a foul depends on who called it and if it’s disputed by another player. Usually, fouls result in a redo of the play or getting the disc where it would have been caught. For more info, check our guide on specific fouls below.
  9. 9
    Scoring The offensive team scores 1 goal whenever they catch the disc inside the defending team’s endzone. The defending team immediately goes to the opposite endzone to become the receiving team for the next pull. When a team reaches 15 points, then they win the game. [20]
    • Once a team reaches 7 or 8 goals, a short halftime break starts. After 5-10 minutes, start the second half with a pull. The team that threw the pull to start the first half becomes the receiving team.
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Section 4 of 5:

Ultimate Frisbee Rules FAQ

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  1. 1
    Are you allowed to take 3 steps in ultimate frisbee? Once you catch or have possession of the disc, you’re only allowed to take additional steps if you have momentum. You must stop moving as fast as possible to avoid a foul. Once you stop, you may pivot on one foot to position yourself better for a throw. [21]
  2. 2
    What happens if players catch the disc at the same time? If an offense and defense player catch a disc at the same time, the offense keeps possession of it. The defender must let go, but they can try to block or catch the next throw. [22]
  3. 3
    Can you call a timeout during a game? Each team has 2 timeouts per half. After a goal, any player can call a timeout, but only the person holding the disc can call a timeout during the point. To call a timeout, make a T-shape with your hand and the disc. [23]
    • Each timeout lasts 70 seconds
    • You may also call timeouts if a player is injured or if there are unsafe conditions to keep playing.
  4. 4
    What is the golden rule in ultimate frisbee? The golden rule in ultimate frisbee is to treat others how you want to be treated and follow the spirit of the game. While you can be competitive, treat the other players fairly and respectfully for the entire game. Instead of getting upset or trash-talking other players, congratulate them when they do well to keep the good spirits alive. [24]
  5. 5
    What throws are legal in a game? Any type of throw is allowed in ultimate frisbee as long as you don’t take any steps while holding the disc. The type of throw you use usually depends on where other players are located and getting past the marker. The most common throws are: [25]
    • Backhand
      • Place your thumb on top of the disc and curl your 4 fingers underneath. Twist your body and keep the disc level when you release it.
      • Use this during pulls or passing at any distance.
    • Forehand
      • Hook 2 fingers under the disc’s rim and place your thumb on top. Snap your arm forward and flick the disc like you’re skipping a rock.
      • Use it when the marker is defending really close or for passing at any distance.
    • Hammer
      • Put 2 fingers around the disc’s rim and pinch the top with your thumb. Hold the disc vertically and slightly tilted to the left to throw it over your head.
      • Use it for medium-distance passes when you’re heavily defended.
    • Scoober
      • Hold the disc upside-down so 2 fingers hook around the rim and your thumb is on top. Turn your back so it faces where you want to throw. Hold the disc at a 45-degree angle and toss it upward.
      • Use it for short-range passes when you’re close to the endzone.
  6. 6
    What are the different ultimate frisbee positions? While there aren’t any official positions in ultimate frisbee, some offense and defense players can take on different roles. The common positions are: [26]
    • Offense
      • Handlers: Handlers usually have the best throwing and catching skills so they’re in charge of moving the disc down the field.
      • Cutters: Cutters play downfield and are responsible for positioning themselves well for catches.
    • Defense
      • The Cup: 1 marker and 2 other players who stay near the thrower to prevent passes.
      • Short Deep: The short deep stays near the middle of the field so they’re able to field plays and be in a good position for a turnover.
      • Deep Deep: The deep deep stays near the endzone to intercept or block potential goals.
      • Wings: Players guarding along the sidelines.
  7. 7
    How do you get better at ultimate frisbee? Coordinating with your team and staying aware of your surroundings helps you improve your game. When you’re on the field, keep an eye on what other players are doing so you can adapt your strategy. [27]
    • Defensive strategies
      • Stand on one side of the thrower to force them to throw in the other direction.
      • Follow the person you’re guarding to prevent them from catching the disc.
    • Offensive strategies
      • Make hard cuts to run into an open position for a catch.
      • Use short passes to a nearby player when you’re running out of throw time.
      • Run to an open part of the field when another player is catching the disc.
  8. 8
    How do you play ultimate frisbee with fewer players? If you only have a few people for a game, you can play with teams of 4 instead. With fewer players, you also play on a smaller field and for a shorter amount of time. The main changes are: [28]
    • Use a field that’s 53 by 25 yards (48 m × 23 m) and has 8 yd (7.3 m) endzones.
    • Throwers have 7 seconds to throw the disc after they catch it.
    • Teams have 1 timeout for the game.
    • Games are played as a best of 3. The first 2 games are 20 minutes each, and the last game is 10 minutes long.
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Section 5 of 5:

Common Fouls in Ultimate Frisbee

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  1. Contact is whenever one player touches another player from the opposing team for any reason. [29]
    • What happens: Players stop where they are.
      • If the offense calls the foul before a throw or if the foul causes an incomplete pass, the thrower gets the disc back. If the disc is in the air, the game continues if it’s caught. If it’s an incomplete pass not affected by the foul, then it’s a turnover.
      • If the defense calls the foul, the game continues unless the foul affected the play. If it did, the disc goes back to the thrower. The game continues normally if the pass was incomplete.
  2. 2
    Traveling Traveling is when the thrower takes any steps while holding onto the disc or purposefully bobbling the disc so you can move forward. [30]
    • What happens: The thrower returns to the spot where they traveled and must touch the disc to the ground before attempting another pass. If a pass was already thrown, it’s brought back to the thrower if it was completed. If the pass was incomplete, then the game continues normally.
  3. 3
    Stall Stalling occurs when the thrower takes longer than 10 seconds to throw the disc. The foul occurs when the “T” is first pronounced in the word “ten.” [31]
    • What happens: The disc immediately changes possession where it’s positioned.
  4. 4
    Fast count A fast count occurs if the marker is counting too quickly and doesn’t leave 1 second in between each number. [32]
    • What happens: If the pass was complete, the thrower gets the disc back and the stall count goes back to 8. If the pass was incomplete, then a turnover occurs and the game continues.
  5. 5
    Double team A double team happens if another defensive player besides the marker is guarding the thrower within 10 feet (3.0 m). It is not a double team if the defense is defending another offensive player. [33]
    • What happens: The game stops and players must position themselves so only the marker is defending the thrower. The thrower touches the disc to the ground to restart the play and resume the stall count.
  6. 6
    Disc space Disk space calls occur if the marker stands closer to the thrower than the disc’s diameter. [34]
    • What happens: The defender backs up to a legal distance and continues the stall count one number lower. So if the stall count was 4 when disc space is called, it starts again at 3.
  7. 7
    Strip Strips occur when a defensive player knocks a disc out of another player’s hand after they already have possession of it. [35]
    • What happens: If a strip, the offense gets the disc where the foul happened. If it happened in the endzone, then the offense scores a point. If the defensive player contests the call, then the disc returns to the thrower.
  8. Picks happen whenever an offensive player purposefully obstructs or gets in the way of a defensive player who’s already guarding someone. [36]
    • What happens: The game stops and players return to their positions from a few seconds before the foul. Then, the defensive player who was blocked gets to move forward to where they would be if the pick hadn’t happened.
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      References

      1. ↑ https://wfdf.sport/disciplines/ultimate/
      2. ↑ https://www.memphis.edu/campusrec/pdfs/ultimatefrisbee.pdf
      3. ↑ https://www.theuap.com/how-to-play-ultimate-frisbee
      4. ↑ https://youtu.be/YkMMqOUNyKk?t=16
      5. ↑ https://web.saumag.edu/mac/intramurals/ultimate-frisbee-rules/
      6. ↑ https://usaultimate.org/wp-content/uploads/2022/01/Official-Rules-of-Ultimate-2022-2023.pdf
      7. ↑ https://www.bakeru.edu/images/pdf/BL_undergrad/Intramurals/Ultimate_Frisbee_Rule.pdf
      8. ↑ https://www.bakeru.edu/images/pdf/BL_undergrad/Intramurals/Ultimate_Frisbee_Rule.pdf
      9. ↑ https://usaultimate.org/wp-content/uploads/2022/01/Official-Rules-of-Ultimate-2022-2023.pdf
      1. ↑ https://usaultimate.org/wp-content/uploads/2022/01/Official-Rules-of-Ultimate-2022-2023.pdf
      2. ↑ https://www.memphis.edu/campusrec/pdfs/ultimatefrisbee.pdf
      3. ↑ https://usaultimate.org/wp-content/uploads/2022/01/Official-Rules-of-Ultimate-2022-2023.pdf
      4. ↑ https://www.bakeru.edu/images/pdf/BL_undergrad/Intramurals/Ultimate_Frisbee_Rule.pdf
      5. ↑ https://www.cs.cmu.edu/~davide/ultimate.html
      6. ↑ https://www.bakeru.edu/images/pdf/BL_undergrad/Intramurals/Ultimate_Frisbee_Rule.pdf
      7. ↑ https://usaultimate.org/wp-content/uploads/2022/01/Official-Rules-of-Ultimate-2022-2023.pdf
      8. ↑ https://www.cs.cmu.edu/~davide/ultimate.html
      9. ↑ https://usaultimate.org/wp-content/uploads/2022/01/Official-Rules-of-Ultimate-2022-2023.pdf
      10. ↑ https://www.bakeru.edu/images/pdf/BL_undergrad/Intramurals/Ultimate_Frisbee_Rule.pdf
      11. ↑ https://usaultimate.org/wp-content/uploads/2022/01/Official-Rules-of-Ultimate-2022-2023.pdf
      12. ↑ https://www.bakeru.edu/images/pdf/BL_undergrad/Intramurals/Ultimate_Frisbee_Rule.pdf
      13. ↑ https://www.bakeru.edu/images/pdf/BL_undergrad/Intramurals/Ultimate_Frisbee_Rule.pdf
      14. ↑ https://usaultimate.org/wp-content/uploads/2022/01/Official-Rules-of-Ultimate-2022-2023.pdf
      15. ↑ https://cachevalleyultimate.org/spirit/
      16. ↑ https://ultimatefrisbeehq.com/pages/ultimate-frisbee-throws
      17. ↑ https://www.theuap.com/ultimate-frisbee-positions-which-one-is-best-for-you
      18. ↑ https://pages.uoregon.edu/schlossb/student_resources/ultimate_overview.pdf
      19. ↑ https://usaultimate.org/wp-content/uploads/2022/01/Official-Rules-of-Ultimate-2022-2023.pdf
      20. ↑ https://www.bakeru.edu/images/pdf/BL_undergrad/Intramurals/Ultimate_Frisbee_Rule.pdf
      21. ↑ https://usaultimate.org/wp-content/uploads/2022/01/Official-Rules-of-Ultimate-2022-2023.pdf
      22. ↑ https://www.bakeru.edu/images/pdf/BL_undergrad/Intramurals/Ultimate_Frisbee_Rule.pdf
      23. ↑ https://usaultimate.org/wp-content/uploads/2022/01/Official-Rules-of-Ultimate-2022-2023.pdf
      24. ↑ https://www.ultimateunited.com/rule/wfdf21r-18-1-1
      25. ↑ https://charlotteultimate.com/p/fair-play-clearing-up-the-rules-disc-space
      26. ↑ https://ultimaterob.com/2010/05/24/rule-of-the-week-calling-a-strip/
      27. ↑ https://www.discnw.org/en_us/p/play-by-the-rules-what-is-and-isnt-a-pick

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