At the end of the previous article on this topic, the discussion had centred around the initial swings and entry to the first turn. The amount of information presented on the entry to the first turn is necessary as this information creates the foundation to teaching and coaching an athlete the Hammer Throw. The first turn is critical to establishing a basic stable technique that the athlete can develop and be confident with, as coordination, flexibility and strength develops. The coach will always return to the first turn to establish and correct any defects that develop as the athlete improves.

Teaching the First Turn

Probably the hardest coordination to achieve with the Hammer throw is the initial transition as the hammer reaches the low point opposite the right foot, coordinating turning of both feet and allowing the hammer to travel with its own momentum across the front of the athlete and past the turning left foot. Most athletes I have observed recently are usually trying to accelerate the hammer with both hands to opposite the left foot, which causes the athlete to overturn at the end of the first turn and reduces the double support phase with late landing of the right foot. When the right foot lands late it is very difficult to accelerate the hammer into the second turn.

It is important that the athlete is able transfer the weight onto the left foot and drive the right knee and foot ahead of the turning hammer. It is very important that the athlete land on the ball of the right foot, which enables the athlete to apply and increased force to speed up the hammer with both feet on the circle (double support phase).

Coaching the First Turn

I have found that the transition from the standing swings and entry one of the more difficult areas to coach to get the correct technique. It will take some time for the athlete to coordinate the entry, although as their body adapts to the movement and is able to get control of their own body and get in sync with the hammer the transition will be developed, each athlete will react differently, it takes time.

It will be important for the athlete to complete many dry turns, firstly without the hammer then with the hammer, up to 10 turns should be completed. The athlete should concentrate on the position and turning feet balance to ensure that the movement develops a balanced controlled movement.

Teaching Entry to the Second Turn

As the first turn has completed (i.e. right foot landed on ball of the right foot), it is important to keep both arms fully extended for as long as possible. The left leg should also stay bent so that the athlete is still sitting and not standing up, with both feet on the ground (double support) it is possible for the athlete to accelerate the hammer from right to left from a high point to the next low point about opposite the right foot. (with each turn the low point will slightly move towards the athletes left) provided both feet are in sync and continue to turn.

Coaching the Entry to the Second Turn

It is important the athlete is conscious of accelerating the hammer with each turn. An effective coaching cue for achieving this, is instructing athletes: “when the hammer reaches the low point at each turn, the right arm just pushes and extends as the hands pass across the front of the body”. Arms must continue to be kept long and not pulled in towards the body.

There are several common errors that coaches should be aware of:

The athlete does not complete full preliminary swings with long arms and doesn’t turn their shoulders to ~90 degrees to their hips. This can be reinforced with simple cues e.g. “long arms.”.
The athlete leads the entry with their shoulders and head turning to the left. This causes the hammer to be dragged by their left arm, not pushed. Early lead with the shoulders causes the hammer to be dragged to the left making entry too slow, resulting in a late landing of the right foot and a short double support phase. This makes it very hard to accelerate the hammer in the second turn.
The athlete is too upright on entry to the first and second turn. Ask the athlete to sit lower.

Teaching Technique for 3rd and 4th Turn and the Delivery

Once the athlete is able to complete 3 or 4 turns (prefer 4 turns), it is important that they are able to continue to accelerate the hammer through the 3rd turn as it is necessary to get as much momentum as possible. With the 4th turn and delivery the athlete can concentrate on being able to connect the delivery with their legs driving the hammer and enabling the arms to add momentum to the final release.

Coaching Technique for 3rd and 4th Turn and the Delivery

The 3rd turn is an extension of the 2nd turn - slightly faster with the legs really working to help accelerate the hammer in the double support phase. If the athlete loses the hammer in the 3rd or 4th turn (e.g. the hammer lands in the netting on the right or left side) it is usually caused by a late landing of the right foot causing the hammer to lose momentum. It is likely that the athlete has not worked hard enough in the 3rd turn with their legs.

Technical Drills for the Hammer Throw

These drills are from lectures presented by Jimmy Pedemonte from Italy and include original Drawings. The drills provide additional resources for Hammer Coaches when you are able to introduce drills as part of their athletes' development and growth, suitable for all levels of throwers.

Repeating milling action on the left heel and right toe (90 degrees) holding 2 plates up to 2.5kg each. (Drawing A)
Repeating milling action: right foot turning 90 degrees and the left foot 180 degrees. Then switch directions and repeat in the inverse. (Drawing B)

3. With the left foot on a raise platform, perform a 90 degree turn and land with the right foot on the lower surface. Keep the left leg bent with the knee over the toes. Perform turns in both direction.

4. With only the left foot on the ground, get the athlete to practice shifting their weight from their heel (with toes lifting off the ground) to their toes (with their heel raised off the ground). Repeat for both feet.

5. Hold a 5-15kg plate and hold in front of the chest with the arms stretched out for 5 seconds. After the five seconds, swing the plate up powerfully to hold it above the head. Repeat 3-10 times.

Technical Jumps for the Hammer Throw

The following examples of ‘technical jumps’ are very useful in establishing a more dynamic approach to creating balance and variety in the training program.

1. Standing Long Jump -> 360 degree pirouette. Repeat three times, ending with jump into pit.

2. 5 x fast turns on the balls of the feet -> run up -> long jump.

3. 4 x turns (heel-toe) -> low hurdle -> 4 x turns -> higher hurdle -> run up -> long jump

Recommended Exercises for Improving Balance and Rhythm

Multiple turns on a flat surface with and without the hammer 4-10 turns
Multiple throws, 1 turn deliver, 2 turns deliver, 3 turns deliver, 4 turns deliver, concentrate on a full extended delivery with each delivery
3 or 4 turns and deliver, increasing speed with each turn to get rhythm.
Attach a short wire to hammer for continuous turns and deliver.
Use a lighter weight hammer for multiple turns for balance.
5kg plate held at arm's length and turn slowly for balance, 4-5 turns.
Teach athlete to walk normally in a straight line, then walk back normally, with weight on the ball of the left foot left foot. Repeat and then walk back with weight on ball of right foot, notice the change in body balance.

Introduction to Coaching Hammer Throw - Part 2