Teaching The Hammer Throw Lesson 4

hammer-throw

hammer-throwIn the final lesson of the hammer throw, we will discuss the release and review drill progressions for the novice hammer thrower. In addition, release drills and hammer throw specific medicine ball throws will help the thrower better understand how the entire throw fits together, the video covers several hammer throw specific medicine ball throws.

After the hammer thrower can wind and turn multiple times on the track, then it is time to try throwing in the ring.

Without any instruction on how to release the hammer, I have the hammer thrower take two winds and three turns and let the ball go…that is it.

After a few days of drills (broken down below), the hammer thrower throws 6-8 throws in the ring with a light hammer. I recommend a 3 kilo hammer for women and a 4 kilo hammer for high school boys (or younger). For college men, starting with the 5 kilo hammer is heavy enough.

The hammer thrower should start with flat orbits and work on developing smooth controlled turns. After several days of throwing, the orbit is developed, mainly by telling the hammer thrower to throw the ball high at the release. If that coaching cue is ineffective, review video with the hammer thrower and watch the orbit and how it changes with each turn with top level throwers to help the novice thrower understand the event better. Then go back to the circle and coach slowly raising the high point on each turn gradually. Many other methods are effective, however most throwers that have good body awareness can develop a basic orbit early on.

Here is the practice breakdown for week one of hammer throwing:

Day 1

Learn how to turn with a golf club or cone

  • Turn to 90
  • Turn to 90, turn to 180
  • Turn to 180
  • Turn to 180, step to 270
  • Turn to 180, step to 270, turn to 0
  • Turn to 180, step to 270, turn to 0, turn to 180 (repeat up to 4 times in a row)
  • Turn to 180, step to 270 (continuous turns x5-10)

Day 2

Review turning sequence

  • Turn to 180, step to 270, turn to 0, turn to 180 ( x5-10 repetitions)
  • Turn to 180, step to 270 (5 continuous turns x5 repetitions)

Turns with the hammer

  • Turn with hammer on the ground x4-5 turns (5-10 sets)
  • Turn with hammer on the ground x2 turns plus 3 turns in the air (5-10 sets)

Day 3

Repeat turning and drills from Day 2

Review turning sequence

  • Turn to 180, step to 270, turn to 0, turn to 180 ( x5 repetitions)
  • Turn to 180, step to 270 (5 continuous turns x5 repetitions)

Turns with the hammer

  • Turn with hammer on the ground x4-5 turns (5 sets)
  • Turn with hammer on the ground x2 turns plus 3 turns in the air (5 sets)

Day 4

Review turning and drills from previous days

  • Turn with hammer on the ground x4-5 turns (5 sets)
  • Turn with hammer on the ground x2 turns plus 3 turns in the air (5 sets)
  • Learn how to wind with a golf club (5 sets  x3-5 winds)
  • Learn how to wind with the  hammer (5 sets  x3-5 winds)
  • Learn how to wind and turn with the  hammer ( 5 sets 2 winds and 3 turns)

Hammer throw with light hammer (8 throws- 2 winds and 3 turns)

Day 5

Review turning and drills from previous days

  • Turn with hammer on the ground x4-5 turns (3 sets)
  • Turn with hammer on the ground x2 turns plus 3 turns in the air (5 sets)
  • Learn how to wind with a golf club (3 sets  x3-5 winds)
  • Learn how to wind with the  hammer (3 sets  x3-5 winds)
  • Learn how to wind and turn with the  hammer ( 5 sets 2 winds and 3 turns)

Hammer throw with light hammer (12 throws- 2 winds and 3 turns)

After several practices with the actual hammer, I like to introduce medicine ball throws that simulate the hammer release and turning action, the video demonstrates several drills for the hammer throw that can be incorporated into specific training days and help develop proper technique.

If you want learn more about hammer throwing, checkout this video series