Once you are more than comfortable with the 4 steps you can go ahead and get started working the actual throwing technique.
Break the throw down in to two steps:
Start with one, making sure the disc is perfectly in line with the arm and that the disc reaches back in that channel while stepping back to hit one. Pause for a moment…
Add the Cha, keeping your weight back and opening the hips a little bit and hitting 2. Waiting on cue and situationally is extremely important for disc dog freestyle training. The competition field might not see too much waiting going on as everything is supposed to be happening in flow, but on the training field there probably is not a more important skill than a Wait. A Wait is critical for flipping and vaulting.... here for a full moment.
This break here is very helpful and can be critical to being able to grasp distance technique. Moving too fast into 3, will cause problems.
Once you have a nice pause at 2 all stretched out and in line, go 3-4, which is just a simple back hand throw. Stay at about 40-50% power here and just make a nice solid toss.
You should feel the hips driving this throw and it should go fairly far with little effort.
Avoid the Dreaded 23
Many people get in trouble because two and three happen together. The Cha becomes a step, the hips slide forward and the body winds up too far forward for the hips, torso, and arms to work in concert. Essentially you wind up locking up and freezing the hips at the finish of the toss — the moment the hips should be the most aggressive and violent.
The finish of the throw has the hips and torso accelerating the arm to maximum velocity. The moment of release happens when the arm can’t go any further forward. If the hips and torso are not working together it is like getting a half opened christmas present. Don’t cheat yourself of all the hard work done to this point.
Keep a solid separation between two and three and it is far less likely that the hips will slide forward and kill the hips. It also provides the proper sequence for your hips to really drive the throw.
Once you build a little muscle memory on these 2 steps move on to Backchaining the X-Step and put it all together.