Help and coaching advice for Hammer Throwing

n Hammer Throwing the distance obtained is dependent upon the speed, the angle, and the height of release of the implement. 

It is necessary to involve the whole body to enable the athlete to achieve a long range of throw.

The goal of the thrower is to exert all the forces of the body over the greatest distance possible, for as long as possible.

Each lever used in a throw must move faster than the previous lever, with every lever moving faster in the direction of the throw than the implement. To obtain maximum speed, the stronger, larger, (but slower) muscles must be used first i.e. the thighs and trunk, followed by the weaker, smaller, (but faster) muscles of the arms, hands, feet, and lower legs.

Whilst following a pre-determined sequence of movements, all forces must be applied simultaneously. The forces of the body should be exerted in a particular sequence with proper timing. They should always be applied strictly in the direction of the throw.

As a basic rule, it is best to concentrate on a horizontal action in the preliminary movements, whereas in the delivery the emphasis is more on lifting than driving. It is important to master a correct balance between the two when applying the forces in the direction of the throw.

To obtain the maximum speed of release, a thrower should use the circle to exert as much resistance to his/her movements for as long possible while still in contact with the hammer.

It is essential to keep the centre of gravity in the correct position (over the base), particularly when applying force. The feet must be in the correct position, and correct balance maintained to achieve maximum results.

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