Hammer Throwing: Practise Drills 2

Hammer drills practice set two involves using the hammer and doing turning shuttle runs in a straight line. Single-arm turns with both hands as well as two-handed turns are done.

Drill 1: Left Hand Shuttle Run

Aim: To develop core movement and rotational technique

Description:

  • Stand feet shoulder-width apart, handle held in left hand, right thumb tucked in waistband
  • Start movement in walk around position (twice) before entering the first heel/toe turn
  • Perform 6 to 10 turns keeping the hammer in front of chest at all times

Coaching points:

  • 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 2: Right Hand Shuttle Run

Aim: To develop core movement and rotational technique

Description:

  • Stand with feet shoulder-width apart, handle held in right hand, left hand placed on left thigh
  • Start movement in walk around position (twice) before entering the first heel/toe turn
  • Perform 6 to 10 turns keeping the hammer in front of chest at all times

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-Handed Shuttle

Aim: To develop core movement and rotational technique

Description:

  • Stand with feet shoulder-width apart with hammer handle held in both hands with normal grip
  • Start  movement in walk around position (twice) before entering the first heel/toe turn
  • Perform 6 to 10 turns keeping the hammer in front of chest at all times

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: Block Shuttle Run

Aim: To develop core movement and rotational technique

Description:

  • Requires an 18inch 2×4 inch block of wood taped and two nails/screws in middle to stop handle sliding
  • Wide arms to prevent pulling the hammer
  • Stand with feet shoulder-width apart block held in both hands
  • Start movement in walk around position (twice) before entering the first heel/toe turn
  • Perform 6 to 10 turns keeping the hammer in front of chest at all times

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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