Hammer Throwing: Practise Drills 1

Practice set 1 involves the use or medicine balls with handles called D-balls. The aim is to improve core stability and rotational technique.

Drill 1: Hip Flicks (Both Sides)

Aim: To develop core movement and improve release.

Description:

  • Start with feet shoulder-width apart.
  • Push hips and throw the D Ball over the same shoulder as the side holding it.
  • Do this on both sides.
  • Flick the D-ball as if trying to throw over a giants head i.e. throw for height
  • Repeat 3-5 times each set

Coaching Points:

  • Start low, release high
  • Can also be done two-handed with medicine ball

Drill 2: D-Ball (One Turn)

Aim: To develop core movement and rotational technique.

Description:

  • Stand with feet shoulder-width apart
  • Hold the D Ball with the normal hammer grip at the low point
  • When turning allow the D Ball to rise to high point
  • Step forward and once in double foot support phase accelerate (push)
  • Release for height i.e. beat the giant
  • Repeat 3-5 times each set

Coaching points:

  • This is a drill’ not a throw, so athlete should finish in a controlled position
  • Make sure the (right-handed) athlete is pushing the D Ball at right foot touch down into each turn i.e. the right side is pushing around the left foot

Drill 3: D-Ball (Two Turns)

Aim: To develop core movement and rotational technique

Description:

  • Stand with feet shoulder-width apart
  • Hold the D Ball with the normal hammer grip at the low point
  • When turning allow the D Ball to rise to high point
  • Step forward and once in double foot support phase accelerate (push) and repeat again in second turn
  • Release for height i.e. beat the giant
  • Repeat 3-5 times each set

Coaching points:

  • This is a drill, not a throw, so athlete should finish in a controlled position
  • Make sure the (right-handed) athlete is pushing the D Ball at right foot touch down into each turn i.e. the right side is pushing around the left foot

Drill 4: D-Ball (Three Turns)

Aim: To develop core movement and rotational technique

Description:

  • Stand with feet shoulder-width apart
  • Hold the D Ball with the normal hammer grip at the low point
  • This drill can be performed with both heel or toe entry on first turn (sequence shown is a toe entry)
  • When turning allow the D Ball to rise to high point
  • Step forward and once in double foot support phase accelerate (push) and repeat again in second and third turn
  • Release for height i.e. beat the giant
  • Repeat 3-5 times each set

Coaching points

  • This is a drill, not a throw, so athlete should finish in a controlled position
  • Make sure the (right-handed) athlete is pushing the D Ball at right foot touch down into each turn i.e. the right side is pushing around the left foot

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