Ultimate Frisbee- "How to Layout" by Clare Frantz and Juli Crockett

Clare Frantz (Wicked, WUGC 2015, All Star Tour 2016) and Juli Crockett (Thoroughbred) explain the progression for learning how to layout in Ultimate Frisbee at the 2018 Midwest Throwdown women's skills clinic.
A note from Anna Nazarov (Fury #33):
"One other thing I like to teach right off the bat is how to avoid getting whiplash (we've all seen those slo mo clips of people laying out where their head snaps back and forth... doesn't feel great).
Here's a fun little test you can do wherever you are now: stand up or sit up straight and put the palm of your hand on your forehead (like a face palm). Apply a force, but don't let your head move. Feel the big neck muscles in the back and front of your neck engage to keep your head where it is. Feel those bulges in the front of your neck with your other hand... Those are your friends!
Now tilt your head all the way back, apply that same force, and try to lift your head back into position. You won't be able to do it because with your head back you can't engage those same protective neck muscles. Those same bulges in the front won't be there.
Now think about those same head positions in a horizontal, laying out body. Most people will instinctually tilt their head back (presumably because they're afraid of hitting their face on the ground - valid concern). But really what this does is makes your head more likely to snap forward, giving you whiplash and actually increasing the likelihood that you hit your head on the ground.
So, when you do the progressions Clare Frantz is talking about, always think about keeping your neck in a nice tall, neutral position. It'll be scary at first because it'll feel like your face is closer to the ground, but in the end it'll actually be more stable thanks to those awesome neck muscles!"

[@jaymacpherson8167]

Good advice! I did gymnastics in high school which included tumbling, which may be a great way to improve diving performance. Running full speed, diving, and tucking into a roll (yes, on a mat). Being comfortable with that, and then starting Ultimate, I had no hesitation to dive. If my catch or block occurred while still more than a couple feet off the ground, I would tuck, and usually come back up on my feet. A good friend who got me into gymnastics started playing Ultimate and he was even better at the dive, tuck, and back up on his feet. Most times I was too close to the ground to tuck, so I maximize the surface of my body that contacts the ground at the same time. This minimizes friction on any one patch of my body, making for lesser raspberries and pain.

[@johnpettitt]

Well done!

[@Mellowyellow8888]

something should most certainly be emphasized is that the legs must straighten out.. otherwise you can easily land on your knee...