Hammer Throw h+p:/digitaltrackandfield.com/coaches-­‐clinic/ •  Sco+ Cappos •  University of Iowa •  Sco+-­‐[email protected] Learning the Turns • 
• 
• 
• 
• 
• 
• 
• 
Turn to 90 Turn to 90 -­‐ turn to 180 degrees Turn to 180 Turn to 180 -­‐ step to 180 Turn to 180 -­‐ step to 270 Turn -­‐ step to 270 Turn -­‐ step to 270 -­‐ turn to 0 Turn – step to 270 – turn to 0 repeat Turning with the Hammer •  Turns with the ball on the ground •  Turns with the ball on the ground to turns with the ball in the air (2+3) •  2+8 Learning the Wind •  Push, curl, behind the right ear –  Wind front to back –  Turn shoulders back –  Move opposite the ball –  High and low points –  Feet stable –  Move as one unit –  Push the ball long in front Winding and Entry •  Wind (x 2-­‐3) •  Entry –  Push the ball long and leX –  Sweep the ball leX –  Hands move from knee to knee –  Right foot off by 90 degrees –  Posture (1/2 squat posi\on) Hammer Turning Progression with long objects •  Long Object Turning Series –  2 winds and 3 turn –  2 winds and 4 turns –  2 winds and 4 turns with release* •  *release with cones or hurdle boards Hammer Turning Progression with medicine ball (light) •  Medicine Ball Turning Series –  2 winds and 3 turn –  2 winds and 4 turns –  Slow 3 turns and release (start at 0) –  Slow-­‐slow-­‐medium turns and release Hammer Turning Progression with light hammer •  Hammer Turning Series –  2 winds and 3 turn –  2 winds and 4 turns –  2 winds -­‐ slow 3 turns and release •  Flat orbits –  2 winds -­‐ slow-­‐slow-­‐medium turns and release •  Flat – flat-­‐ higher orbit Winding Series • 
• 
• 
• 
• 
• 
Repeat winding Right arm winds LeX arm winds Walking winds (wind, step) Walking winds (wind step, feet together) Backward walking winds –  (wind, step) •  Backward walking winds –  (wind, step, feet together) Medicine Ball Releases •  Single arm hammer release (medicine ball) –  Start at 270 – turn and release –  Start at 180 – step to 270 and release –  1 turn and release –  2 turn and release –  3 turn and release Hammer Throws coaching ladder • 
• 
• 
• 
• 
2 winds and 4 turns 2 winds and 3 turns 1 wind and 4 turns 1 wind and 3 turns 1 wind and 2 turns Hammer •  Variable Throws –  2 kilo variance for men –  2 kilo variance for women (heavy) –  .5 kilo variance for women (light) –  Other methods •  Short wire/heavy ball •  Less turns/very heavy ball •  Weight throw Special Throws •  High School Boys –  4 kilo regula\on –  6 kilo regula\on –  5 kilo regula\on –  7 kilo short (-­‐10 cm) •  High School Girls –  3.5 kilo regula\on –  4.5 kilo regula\on –  5 kilo short (-­‐10 cm) Special Throws •  Men –  8 kilo regula\on –  6.5 kilo regula\on –  9 kilo regula\on –  10 kilo short (-­‐10 cm) •  Women –  3.5 kilo regula\on –  4.5 kilo regula\on –  5 kilo regula\on –  6 kilo regula\on –  7 kilo short (-­‐10 cm) Special Exercises •  Hammer Specific Training –  Throws –  Strength –  Flexibility –  Mobility Weight Throw Considera\ons • 
• 
• 
• 
• 
Wind versus pitch Number of turns Heavy and light throws Number of throws Combina\on with hammer throws Special Weight Throws •  High School Boys –  28 pound regula\on –  22 pound regula\on –  30 pound regula\on –  25 pound long (+ 2 inches) •  High School Girls –  22 pound regula\on –  18 pound regula\on –  20 pound long (+ 2 inches) Training Throws 3 turn thrower •  Weight Throw X8 -­‐ 3 turns (regula\on) X4 -­‐ 2 turns (heavy) X10 wind and release (light -­‐ both direc\ons) •  Early Season Hammer –  8 -­‐ 3 turns (regula\on) –  X8 -­‐ 3 turns (heavy) –  X8 -­‐ 3 turns (with light medicine ball) •  Late Season Hammer –  X8 to 10 -­‐ 3 turns (regula\on) –  X4 to 6 -­‐ 3 turns (light) Hammer Throw learning the toe turn •  Teaching the toe turn –  Why and when –  Foot placement –  Drills –  \ming Hammer Warm Up •  Dynamic warm up –  10 minutes •  Winding drills –  4x 30m •  Turning drills –  4x -­‐ 5 turns on the ground –  4x -­‐ 5 turns (2+3) –  4x -­‐ 4 turns (2 winds) Hammer Throw Sco+ Cappos University of Iowa h+p://digitaltrackandfield.com