Fundamentals of Track: Hammer Throw

Hammer Turns: 

The athlete rolls along the side of the left foot and then rotates 180 degrees on the the of the left foot, simultaneously lifting the right foot off the ground and bringing it around so that the body rotates a full 360 degrees

Coaching Tips:

1) Squat down and look forward

2) Pivot a full 180 degrees on the heel of your left foot and the toe of your right foot

3) Press the knee of the right leg in behind the left leg 

4) Pivot 180 degrees on the toe of the left foot while picking up your right foot to rotate around

5) Don't swing your right leg out wide. Keep yours legs close together 

6) Make sure your feet line up parallel at the end of each turn 

7) Look forward throughout the whole action 

Adding a High and Low Point to the Turns: 

In order to release a hammer at the optimal trajectory angle, the athlete must tilt the arc of the hammer during the turns. In this way, the hammer will have a high point and a low point as it circles around. An elite athlete will progressively raise the high point through each turn. A right-handed thrower will have the high point to the left rear and the low point to the right front of the body. A novice can practice this action with the arms extended, holding a basketball or volleyball. 

Coaching Tips: 

1) After you release the hammer, rotate another 1/2 turn on the balls of the feet so that you face the direction of throw 

2) Flex your legs simultaneously to lower your weight backward toward the center of the ring