Hammer drills set three involve shuttle runs along a straight line and pivot turns on the spot with medicine balls and hammers. The aim is to improve rotational technique, core strength, balance and control.

Drill 1 Medicine ball shuttle

Aim: To develop the basic rotational technique

Description:

  • Stand with feet shoulder width apart
  • Hold the medicine ball at the low point
  • When turning allow the medicine ball to rise to the high point
  • Step forward and once in double foot support phase accelerate (push) and repeat again in second and third turn
  • Perform 6 to 10 turns keeping the medicine ball in front of chest at all times
  • Can also be performed with a stick in substitute for the medicine ball

Coaching points:

  • Make sure the (right-handed) athlete is pushing the hammer at right foot touch down into each turn i.e. the right side is pushing around the left foot
  • Ensure ball entry into each turn at 90 degrees towards 9 O'Clock

Drill 2 Two hammer shuttle

 

Aim: To develop both intermediate and advanced hammer throwers technique, strength, and control.

Description:

  • Start movement in walk around position (twice) before entering the first heel/toe turn
  • Hammers are 180 degrees opposite each other both arms fully extended, working on the double support push phase
  • Perform 6 to 10 turns keeping the hammers at arms length 180 degrees apart

Coaching points

  • Make sure the (right-handed) athlete is pushing the hammer at right foot touch down into each turn i.e. the right side is pushing around the left foot

Drill 3 Two hammer reverse pivot

Aim: To develop both intermediate and advanced hammer throwers technique, strength, and control.

Description:

  • Start  movement in walk around position (twice) before entering the first heel/toe turn
  • Hammers are 180 degrees opposite each other both arms fully extended,
  • One turn in commence reverse pivot drill with left foot and alternate i.e. step in and reverse out (regular heel toe turn then reverse and pick up left foot and bring around and put back down)
  • Perform 6 to 10 turns keeping the hammers at arms length 180 degrees apart

Coaching points:

  • Make sure the (right-handed) athlete is pushing the hammer at right foot touch down into each turn i.e. the right side is pushing around the left foot

Drill 4 Wrap around shuttle

Aim: To develop both intermediate and advanced hammer throwers technique, strength, and control.

Description:

  • For right-handed thrower grab hammer with power hand (right) on outside of handle and pass around until left hand takes with normal grip inside handle then passes around the back and grabbed on the outside with the power hand
  • Repeat this 3 times then form the normal grip (right hand over left) and allow self to go into heel toe turns slowly over 6-7, 10 max with high acceleration (can perform from circle with full throw at end)

Coaching points:

  • Make sure the (right-handed) athlete is pushing the hammer at right foot touch down into each turn i.e. the right side is pushing around the left foot

 

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