Written for Right handed thrower.
--> same sector and circle size as for shot put (minus the toeboard!!!)
--> a glove may be worn. It must be smooth and have open fingers.
--> the implement weights are the same as for shot put
--> for appropriate wire/hammer lengths see the IAAF rule book or Sask Athletics Office
--> If the hammer touches the ground during the throw, the throw must be completed otherwise it is a fault
--> throws must land between the secor lines
--> the thrower must exit the back half of the circle, may enter from anywhere
--> the thrower has 1 minute to complete the thro
Grip the hammer with the left hand (gloved) and put the right hand on top, with the ball on the right side of your body. Swing the hammer around your head counter-clockwise (to the left) in a horizontal circle. (first timers) The actual shape of a wind is a "D" with the straight part on the left side of your head and then circles around your head to form a D. Thus the left shoulder is the axis for the winds of a right hand thrower. As your hands pass overhead they should "brush your hair". Remember to keep the legs bent to be able to counter-balance the hammer. Also the throwers bodyweight should be on the opposite side of the body from the hammer ball.
2) Transition to the Turn
After the last wind (usually 2) the thrower is ready to start turning. The hammer is now on the right side. The thrower then pushes the ball (straight arms!) 180 degrees across their body to the left side, and shifts their weight from the left to the right leg as the hammer passes the low point (middle). Remember to keep the left shoulder slightly lower than the right. The only bending is done with the legs, the back is to be kept vertical. By sitting back you are "countering" the pulling force of the hammer. Keep your weight on the right leg as long as possible.
3) Turns
As the ball turns from 0 degrees (in fromt of you) to 90 degrees, the throwers legs will turn to the left 90 degrees on the left heel and right toe. As you hit 90 degrees, the right foot comes off the ground and begins to step around the left leg.The left heel will continue to turn until it is facing the direction of the throw, ie. rotates 180. The right leg should be close enough that if you were wearing windpants it would "whoosh". The thrower continues to rotate, actively turning with the hips and places the left foot down quickly at about 270 degrees. The ball is once again pushed to 90 degrees and another turn may commence. (or you may release).
REMEMBER: Keep the spine straight and sit your butt down to counter the hammer. The faster the hammer
goes the lower you go.
Actively use the left hip to turn.
Land lower each turn by lowering the left leg upon touchdown of the right foot.
4) Release
Upon completion of the last turn (1-4 depending), the thrower is ready to release. A release is similar to entering the turns. Push the ball to 180 and then rotate the feet as in the first part of the turn. Let go of the hammer as it goes up to its high point, stand up with your legs for more height. Don't forget to counter the hammer.
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These are the components of the hammer throw not matter how many turns your competitive throw is. A thrower should master the 1-turn throw, then proceed immediately to a 3-turn competitive throw. While doing this, one should practice set after ste of multiple turns with the hammer, and you should do more turns than you compete with.
The Eastern European methods for hammer, basically tell us that it is easier to go from 5 or 10 turns in practice to a 3 or 4 turn competition throw than it is to go 1 to 2 to 3 or 4 turns as is the case with many begginners. The more turns you do the better you will be. Hundreds of turns with and without a hammer can be done in practice. Focus on rhythm, not speed in these multi-turn throws.
These are drills that help the athlete with foot movement: transfering weight from heel to toe and vice versa, turning on the heel (or toe). Have the athlete stand on one foot, put their weight on the toes allowing the heel to lift up off the ground, shift the heel to the right, put the heel down, put your weight on the heel, lift up the toes and move them to the right. Continue to do this, moving to the right for about 2m. Then do the same drill on the same foot moving to the left. Then repeat this with the other foot.
b) Turn Drills
This refers to drills involving phantom turns (no implement) and an athlete works on their footwork. This can be whole turns or break the turn into parts to emphasize certain parts.
c) Walk the Dog
Start with the hammer on the ground and start to turn. As you turn across the circle the ball will slowly rise to its correct orbit.
d) Wind and Turn
This drill is simple. Perform 2 winds to get the ball moving. Then do a turn. Then do a wind and turn again. The first few times this will test your balance. If you need to, use a second wind to regain control. A variation of this drill is wind-turn-turn.
e) Other
-> 1 arms turns (both arms), winds with feet together, 1 arm winds