Step 1

single line down the middle of the field, one out with the disc

Step 2

make an in cut

Step 3

throw the outside throw, clear to the middle of the stack. you'll throw flicks and backhands

Step 4

practice timing so that you're running hard from the time you leave the stack to when you have the disc in your hands

Step 5

continue rotating like this until it's smooth

Step 6