The x-step is the footwork pattern that builds momentum before a backhand throw. It’s how you turn a standstill drive into a full-power drive.
It’s also one of those things that looks complicated when you watch it, feels awkward when you first try it, and then eventually becomes automatic. Getting there takes practice, but the concept isn’t actually that hard.
Let me break it down without making it weirder than it needs to be.
First: Do You Even Need It Yet?
Honest question. If your standstill throw isn’t solid \u2014 consistent release, good nose angle, reasonable distance \u2014 adding an x-step will just add chaos to existing problems.
The x-step adds momentum. It doesn’t fix form issues. Bad form + momentum = bad throws that go farther into the woods.
My rule: you should be able to throw a midrange 200+ feet from a standstill with consistent flight before adding a run-up. If you’re not there yet, go back to backhand basics and work on that first.
Still here? Okay, let’s do this.
The Basic Pattern (Right-Handed)
The x-step for a right-handed backhand thrower goes like this:
- Starting position: Face the target, or slightly turned away. Weight balanced.
- Step 1 (Left foot): Small step forward toward the target. This initiates movement.
- Step 2 (Right foot): Step across and behind your left foot \u2014 this is the “x” part. Your body is now turned away from the target.
- Step 3 (Left foot): Plant foot. This foot lands pointing roughly perpendicular to the target (or slightly closed). Weight loads onto this foot.
- Throw: Drive off the plant foot, rotate hips, throw.
For lefties, mirror everything.
Why the “X”?
When your right foot crosses behind your left (step 2), your legs briefly form an X shape if viewed from behind. That’s it. That’s the whole name.
The crossing step does two things:
- Builds forward momentum toward the target
- Rotates your body away from the target, loading the hips for the throw
Think of it like winding up a spring. The x-step coils your body. The throw releases that coil.
The Timing
Here’s where it gets tricky: when does the disc move during all this?
The disc should be reaching its “back” position as your plant foot hits the ground. Not before, not way after. The plant and the peak of your load happen together.
If your disc is already forward when you plant, you’ve lost the power. If your disc is still going back after you plant, you’re rushing your lower body.
The throw happens immediately after the plant \u2014 there’s no pause. Plant, rotate, release. One fluid motion.
Walking It Through
Before you try it at speed, walk through the steps slowly. Like, absurdly slowly.
- Stand facing the target
- Take a small step with your left foot (step 1)
- Cross your right foot behind (step 2) \u2014 feel your body turn
- Plant your left foot (step 3) \u2014 feel your weight shift forward
- Mime the throw without a disc
Do this 20 times until the foot pattern is automatic. Then add a disc at low power. Then gradually increase speed.
Trying to learn the x-step at full speed is a recipe for frustration. Slow = smooth = eventually fast.
Common Mistakes
Rounding
Adding footwork often makes rounding worse. You’re so focused on your feet that your arm starts doing weird things.
Fix: Slow down. Keep your elbow leading the disc through the hit. Film yourself from behind to check if the disc is traveling in a straight line or an arc.
Opening Up Early
Your hips and shoulders rotate toward the target before the disc comes through. You lose all the power you built with the run-up.
Fix: Focus on keeping your back to the target longer. The hips should START the rotation, not finish it before the disc is there.
Rushing
The steps happen too fast, you’re off-balance at the plant, the throw falls apart.
Fix: Slow everything down. Seriously. A controlled x-step beats a fast sloppy one every time.
Plant Foot Too Open
Your plant foot points toward the target instead of perpendicular to it. This opens your hips early and kills power.
Fix: Practice the plant in isolation. Exaggerate a closed stance at first. The foot should point at 90 degrees to the target or even slightly past.
No Weight Transfer
You run through the steps but never actually load your weight onto the plant foot. The throw comes from arm, not momentum.
Fix: Feel your weight shift. On the plant, you should feel your back knee drive toward your front knee. The momentum goes forward through the throw.
Shorter Versions
The full x-step isn’t required for every shot. Many players use variations:
One-step: Skip steps 1 and 2. Just a single step into the plant, then throw. Good for shorter drives and approach shots.
Stagger step: A half-step x-step. Less momentum, more control. Good for accuracy lines.
Standstill: No steps at all. Maximum control, minimum power. Use when the fairway is tight and you need precision.
Knowing when to use which is part of course management. Full x-step for open bombs, scaled back for tight lines.
The Feel When It’s Right
When the x-step is working:
- The throw feels effortless \u2014 momentum does the work
- You finish balanced, not falling over
- Distance increases without arm strain
- The disc releases clean with good spin
When it’s not working:
- You feel rushed or off-balance
- The throw is all arm, no body
- You’re falling forward or sideways after release
- Distance is the same as standstill (or worse)
How Long Until It’s Natural?
Depends. Some people get it in a few sessions. Others take weeks.
If you’ve played other sports with footwork patterns (baseball, tennis, ultimate), it might click faster. If this is your first time coordinating lower and upper body in an athletic movement, be patient.
General timeline:
- Week 1-2: Feels awkward, have to think about every step
- Week 3-4: Starting to flow, occasional good throws
- Month 2: Mostly automatic, can focus on other things
- Month 3+: Just how you throw
The Drill I Recommend
Walk-through to Throw:
- Walk through the x-step in slow motion
- On the plant, throw a putter at 50% power
- Repeat 20 times
- Gradually increase speed while maintaining the same smooth timing
- Only move to full speed when 50% feels effortless
Film yourself during this. Compare to pros with good footwork. Look for timing differences.
Don’t Overcomplicate It
The x-step seems complicated because there’s a lot to coordinate. But at its core, it’s walking forward while turning sideways. That’s it.
Small step, cross behind, plant, throw.
Don’t overthink it. Get the basic pattern, then refine through repetition. The timing will come.