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.
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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
