by I A A F
Model technique analysis sheets
for the throwing events
PART V: The Hammer Throw
Eberhard Gaede
The structure of lhc hammer throw is
characlerised by a combination ol" bolh
simple and dilTicull phases divided into
cenain sub-phases. The lechnique of hammer
throwing consists of the preparation,
transition, two-legged (=double) and onelegged support (=single support) phases and
the release phase. In this article, a detailed
analysis is made of the technique
demonstrated by Juriy Sedykh. who.
according lo biomechanical investigations,
exhibits an extremely economic and
effective movemeni behaviour. This may
be regarded as the target technique w iihout.
however, devaluing individual style variants
of other throwers.
Eberhard Gaede is the National Hammer Coach for ihe Feder-al Republic of
Germany
Translated from the original German by
Jürgen Schiffer
5.1 The preparaliun phase - the swings
The athlete stands al ihe rear of ihe
circle, facing away from the landing area.
with his feel spaced shoulder width apart.
Afterthe inilial lift, which sets the hammer
in motion, the hammer is swung foruards
and upwards to the left on a plane as wide as
possible (see Figure I, phase A - pages 6667). In doing so. the low point of the hammer
path must move on a curve whose starling
point is opposite the right tip ofthe fool and
61
whose final posiiion is on ihe point of
inlerseciion of this curve with the line
running belween the thrower's feet, opposite
to Ihe direction ofthe throw. This low point
musl, however, be deiermined for each
thrower individually. The athlete must
lengthen the path during ihe transition lo the
first lum. i.e.. he must swing the hammer on
a maximally long path. In doing so, the righl
side of the athlete's body musl be fixed. This
is particularly importanl for throwers using
four lums and performing the first tum on
the ball of the fool. The preliminary swings
are extremely individual; they should,
however, always be wide and flat.
Furthermore, during the last swing, the
right hip and leg should be Iwaced (Figure 1,
phases B and C) in order to create a max imal
pre-tension. The high force exerled by the
arm. trunk and leg muscles (release ofthe
pre-tension) produces an optimal velocity
of the implemenl. An optimal velocity of
the swings makes a maximal rotation
velocity during the tums possible.
5.2 The transition phase
When, during the la.st swing, the hammer
head has passed through the high point, the
thrower lowers his cenire of gravity (CG)
and actively unwinds his body (Figure 1
phase D).
When the hammer head has passed
through the low point, the left fool also
commences its turning movement, the
tuming point being in the middle ofthe rear
part of the weighted heel. The pressure of
the righl leg and the whole righl side ofthe
body musl be continued in the form of a
circular movement toward the lefl and front
(figure 1, E).
62
To prevent the shortening ofthe hammer
radius, and to keep the upper body close to
the system axis, the upper body is slightly
inclined to the from during ihe whole
movemeni (Figure 1 phases D, E and F).
At the end of this phase, the right foot
musl perfomi a strong, but harmonious
movement, pressing into the turn. The fool
movement commences from the moment
the hammer has passed through the low
point (figure I. E). During the transition to
the lums. the body mass is kept in a central
position so that the righl leg does not move
in an "unloaded" way (Figure I phases E
and F). The thrower must take care lo ensure
the correct timing ofthe moment when the
righl fool breaks contact with the ground, i.e
when the tuming angle of the hammer is 80
degrees.
TTie transilion to the first tum is one of
the mosl difficult elements of the hammer
throw technique. The incorrect execution of
this phasereduces the effectiveness of the
lums as well as of the release and disturbs
the whole throwing rhythm.
5.3 The turns
The lums consist of single support and
double support phases. During ihe single
support phases the velocity loss of the
hammer should be as low as possible. Only
during the double support phases must the
thrower actively act on the implement.
The number of tums has to be fixed for
each ihrower according to the degree of his
ability and his individual level of speed
slrenglh. Here, particular attention musl be
paid to the preliminary swings as they have
a decisive influence on the rhythm structure
of the hammer throw. Ever\' rhythm
structure, however, musl demand and allow
amaximal acceleration of the hammer during
the release or final acceleralion phase!
If the thrower does nol manage to achieve
this with three lums. he musl increase the
number of lums; if even four tums are not
enough, he musl increase the velocity ofthe
preliminary swings (this may also be
necessary in the ca.se of three tums).
The double supprnt phases
Each double support phase commences
with the placing of the righl foot on the
ground (Figure 1 phase G) and ends with the
lifting of this foot from the ground (Figure
1 phase J).
63
During the double support phases ofthe
tums. the hammer must be accelerated with
the arms, the shoulder girdle and the trunk
until an alignment ofthe shoulder and pelvis
axis on the frontal plane is achieved (Figure
1 phase H). However, during the transition
to the first tum, the acceleration must be
even longer (Figure 1 phase E). During the
double support phases, the movemenis of
the thrower's body are conlrolled by the arm
and back muscles, the leg and pelvic muscles
playing only a minor role.
As far as the rhythmical organization of
the throw is concemed. the acceleration
does not take place until the trail leg has
gained ground contact (Figure 1 phase G).
The widening of the radius is achieved
through:
- a "delayed" tum to the left (hammer: 0
degrees) during the transition to the tum
(Figure 1 phases E and J)
- under-turning and eyes turned towards the
hammer at the end of each turn (Figure 1
phase G)
- a lowering and lifting ofthe CG contrary to
the hammer (Figure 1 phases G and H).
64
The single support phases
The single support phases of the lums
begin when the righl foot is lifted from the
ground; they are completed when the right
foot regains ground contact (Figure 1 phases
J to M). During the first part of the single
support phases, the thrower rotates on his
left heel (Figure 1 phase J). Particulariy
from the second tum onward, he inclines
slightly backwards in order to maintain
balance. After this, the rotation lakes place
on the outer edge of his left foot. At the end
of the tum (as the hammer moves towards
the high point of its curve) the thrower has
ground contact with the ball of his left foot
and his weight has been transferred further
on to the inner side of the sole of the foot
(Figure I phase L).
During the single support phases (until
the high point is reached), an angular
displacement of the support leg should be
avoided. During the second pan ofthe single
support phase, however, a lowering of the
CG takes place (by bending the knee) until
the right foot regains ground contact (Figure
I phases K, L and M). This lowering of the
CG leads lo an increase in the hammer's
angular velocity. The velocity loss ofthe
hammer remains low if the necessary
difference between the angular velocities of
the hammer and those of the lower parts of
the thrower's body is achieved. The passive
behaviour of the arms, the shoulder and ihe
trunk as well as the simultaneous activity of
the right leg and hip lead to the difference in
angular velocities during the single support
phases.
5.4 The release phase
The release serves to give the final
acceleration to the hammer and musl be a
harmonious part of the whole movement.
The release is a continuation of the lums,
with subsequent bracing of the lefl side of
the body and forceful swing-through ofthe
arms. The release is always a con.sequence
of the tums. which means that is does not
lake place completely on the left leg (Figure
1 phase O).
The release phase begins with the active
touch-down ofthe ball ofthe right foot. At
this momenl, the throwers CG has reached
its lowest point (Figure 1 phase M). The
planting of the right fool musl be an
extremely active movemeni in order to
accelerate the hammer effectively until the
low point is reached. By further tuming the
right foot in the turning direction, the body
torque developed previously is released.
The leg extension must be introduced only
just before the hammer head reaches its low
point; otherwise a valuable part of the
acceleration path is lost.
When the low point has been passed, the
righl leg continues its luming movemeni to
the left and pushes the righl hip in a sort of
striking movement towards the front and
the left, against Ihe braced left side of the
body, sothat the thrower can remain in front
of the hammer for a long time (Figure 1
phase N).
Only when the pelvis axis is direcled
approximately in throwing direction is the
movemeni of the pelvis slopped abruptly.
This leads to the transmission of the kinetic
energy of the lower exiremilies of the
kinematic chain to the trunk and the amis
(Figure 1 phase O).
REFERENCES
Balolowsky. A.: Die aktiven und passiven Phasen
beim llamnierwurf In: Die Lehre der Lcithlalhlelik
(LdLa) (1972), 27
Bauersfeld. K.-H., Schroder. G.: Grundlagen der
Leichtathletik. Borhn/Osl: SporlvcrJag. 1979
Bondanschuk, A.: Optimale Verhaeltnisse von
Hammerwuerfen im Training. In: LxiLa (1973), 9
Bondartschuk. A.: Die Methode der zeitweiligen
Stabilisierung maximaler Trainingsleisfungen. In:
LdLa (197.1). 9
Bondanschuk. A.. S.V. Vozniak: Die
k'ichiathleiischen Wueife. Kiew 1984. Deutscher
Sporihund(BA-L)
Bondartschuk, .\.: Hammerwerfen. Moskau I98.'i.
Deutscher Sportbund (BA-L)
Gaede, E.: Zur modcnieii Hammerwuiflechnik und
leclwischcnAii.sIvUlung. In: LdLa (1987), 2 and }
Kollodij. 0.: Hammcrwuifiraiuiug von
Jugendlichen. In: LdLa (1976). 14
Kriwonnitsüw, M.: Zum Training jueendlicher
Hammerwerfer. in: LdLa (1967), is"^
Meinet. K.: Bewegung.slehre. Berlin. Ost:
Volkseigener Verlag. 196(i
Noecker. J.: Physiologie der Leibesuebungen.
Stuugan 1971
Payne. H.: Hammer Throwing, London 1969
Ritlweger. M.: Meihodische Probleme im
Hammerwurf. In: Die Theorie und Praxis der
Koerperkuliuril968),.'i
Samo7weIow, A.: /J/c Beschleunigungsstrecke auf
der Hanunerwuifiüiifiiahii. In: LdLa( 1972). 27
Samozweiow, A.: Die Wirksamkeit der
Ahwurfphase im Hammerwuif. In: LdLa (1968), 24
65
ANALYSIS SHEET OF THE HAMMER THROW
HÄMMER THROW
PHASE
REFERENCE
ABC t head
A 2 arms
CIRCULAR ARM
BC 3 arms
SWINGS
A 4 hamner
last prelifflinary swing
BC 5 hammer
C 6 trunk
BC 7 hips
left arm; bent, right arm: extended
bent (at shoulder height)
flat, far toward tne left
flat, behind back
upright {mx.
torque)
right hip: locked
slightly bent
over both legs (centre)
EF 12 arms
E 13 hanraer
lifted, follows hammer
left arm: extended: right arm: bent
extended (shoulder-arm-trian'jle)
at tow point
DEF 14 trunk
slight forward inclination
DEF 15 knees
bent (sitting position)
EF 15 pivot leg
inward rotation on heel
EF 17 trail leg
delayed on the ball of the foot
DEF 18 bodyweight
(mass)
Over both legs
GHl 19 head
follows hammer, centred
GHl 20 arms
draw hanmer through frontal plane
G 21 hammer
TWO-LEGGED
lifted, face in throwing direction
ABC 9 bodyweight
0 tl arms
to first turn
ASSESSMENT
ABC 8 Knees
EF 10 head
TRANSITION
CRITERION
over head height
HI 22 hammer
in front of and behind low point
G Z3 trunk
max. torque (shoulder - pelvis)
SUPPORT PHASES
HI Z4 trunk
of the tums
HI 25 hips
slight backward inclination (centred)
press actively in turning direction
G 26 knees
bent [left knee: considerably; right knee:
G 27 CG
lowered
slightly)
(knoe bend]
HI ZB pivot leg
slightly bent, turn on heel
HI 29 trait leg
slightly Pent, t u m on the ball of the foot
JKL 30 tiead
follows hairaier. centred
JKL 31 arms
extended, passive
0 32 hammer
ONE-LEGGED
SUPPORT PHASES
of the tums
KL 33 hammer
JKL 34 trunk
J 35 pivot leg
J 36 trail leg
is lifted
KL 33 trail teg
bent (actively turning)
MNO 41 arms
M 42 t r u n k
follows hanmer. centred
thrown back
draw hanmer through frontal plane
upright (max. torque)
0 43 trunk
slight backward inclination
0 44 hips
extended
H 45 knees
benl
M 46 knees
bent, right: ball of ttie foot, left; heel
0 47 pivot leg
technique
active turn on heel
bent on the ball of the fpot Ckne^ bend«
M 33 Itoad
Figure 1. Phases ot hammer ttuuw
in front of and at low point
slight baclcward inclination
KL 37 pivot leg
NO 40 head
RELEASE
guided far toward the left
(kncp bend)
0 48 t r a i l leg
extended on heel
on heel, slightly bent
0 49 l e f t side
locked