There are many types of throws and catches in ultimate frisbee, but the most basic ones are the backhand and the forehand. To throw a backhand, hold the disc in your dominant hand and swing it across your body from left to right (or right to left if you are left-handed). To throw a forehand, hold the disc in your dominant hand and flick it with your wrist from right to left (or left to right if you are left-handed). To catch a disc, use both hands and try to grab it firmly. You can also use your body to cushion the impact of the disc.