Friday May 09 2008
|
Hosting and Development by:
|
|
[ JAVELIN ] [ HAMMER ] [ SHOT PUT ] [ DISCUS ]
[ GENERAL TRAINING ]
Hammer Technique (right handed thrower)
(a) the grip:
- The athlete holds the hammer handle so that it goes across the base of the fingers on the left hand. The right hand will cover the left hand.
(b) the starting position:
- Place the hammer behind your right side, with the right arm, reach back with the left hand and grip the hammer as outlined above.
(c) winds:
- Sweep the ball to the front, curl the left arm when the ball passes the body, then twist the shoulders to catch the ball behind you.
- Two winds are sufficient, but there is no restriction.
- The winds are important in developing rhythm and balance in the throw.
(d) entry or transition:
- The entry actually begins at the high point of the last wind. The athlete lowers his/her centre of gravity as the hammer head sweeps to the front. When in front the athlete begins to apply force throught a pushing action of the right foot against the left heel. From here the body should turn as a unit to the left.
(e) turns:
- The first 180 degrees of the turn happens on the left heel, then prior to the hammer reaching its high point the weight will shift to the ball of the left foot to complete the rotation.
- When the hammer head reaches its high point, the thrower will also lower his/her center of gravity to counteract the upward and outward pull of the hammer. The thrower's knee will have maximum bend at this point.
- While this is happening with left foot, the right foot is also active. The right foot pushes off the ground, up and over the left ankle and lower leg, and then quickly down to the ground. The landing is on the ball of the right foot, which immediately gives the right leg a chance to apply another force.
(f) delivery:
- The thrower continues to turn right to the last low point, where the hammer is lifted with a powerful extension of both legs, while the feet continue to turn. The legs will straighten, the hips go forward, and the arms shoot overhead in one continuous action.
Basic Teaching Progression
1. Introduction of the hammer and the grip.
2. Introduce winds. Sweep- Curl- Twist while counter-balancing the hammer head with a hula-hoop movement with the hips. Keep the arms loose- no pulling in.
3. Have the athlete do winds and releases.
4. Introduce the turn without the hammer.
5. Wind and turn. Do one wind - one turn; one wind - one turn continuously to practice the transition from winds to turns.
6. Winds with one turn and throw.
7. Progress to winds with two turns and throw.
8. Progress to winds with three turns and throw.
9. Two swings with several controlled turns will be helpful to teach balance and familiarity of the movement, while the athlete learns how to do more than one consecutive turn.
Basic Drills
- Medicine ball deliveries. Practice the correct delivery action with a medicine ball, throwing it into a wall higher than his/her head.
- Kettlebell exercises. (a) left arm tosses; (b) two-arm tosses; (c) high pulls to shoulder level; (d) one arm snatch.
- Turning while holding a hammer in each hand.
- Turning while holding the left wrist with the right hand.
- Multiple turns without a hammer, possibly with a stick.
[ NEWS ] [ RANKINGS ] [ MERCHANDISE ] [ INFORMATION ]
[ MEET INFORMATION ] [ ANALYSIS & TIPS ] [ THROWS ARTICLES ] [ INTERVIEWS ]
[ RECORDS ] [ RESULTS ]
[ CLASSIFIEDS ] [ HOT LINK ARCHIVE ] [ DISCUSSION FORUM ] [ SUBMISSIONS ]
[ THROWERS QUIZ ] [ GUESTBOOK ]
|
|
