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.
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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 arm’s 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 arm’s 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 the 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
