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Seven Steps to Teach The Hammer Throw

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TRACK COACH — 6002

Seven Steps To Teach The Hammer Throw

By Sean Patrick Sleater, Sunnyside High School (WA) andFerman Konukman, The College at Brockport,

State University of New York, NY

An orderly sequence for teaching hammer throwing to beginners.

IntroductIon The origins of the hammer go to Ireland where various shapes and weights were used, with one-handed throws, two-handed, over-the-head, from-the-side, for distance and height, from a run, stand, unlimited area, and a 9-foot circle. The modern Olympic ham-mer throw is an athletic throwing event and the object to be thrown is a heavy steel ball attached to a wire (maximum length a bit less than 4 ft.) to a handle. Similar to the other throwing events, the competition is decided by who can throw the ball the farthest. Six attempts are usually the norm and the longest throw in those attempts is the winner.

A newfound fascination with the hammer throw in America’s schools is something that has been building for the past fifteen years. Only the state of Rhode Island, at this writing, sanctions the event and includes it during the state high school championships. The state of Connecticut, however, does have the hammer as a championship event, but stages it on a separate day, along with the steeplechase and multis. New York is about to add the hammer to its state meet. Event leaders in recent years have come from the state of California, Georgia, New Jersey, Washington, etc.—those states have club pro-grams with outstanding coaches. Hal Connolly has worked tirelessly for decades to get coaches to form clubs across the nation to develop the event, and it appears to be pay-ing off. In the 2008 World Juniors, the U.S. went 1-2, with Walter Henning of NY state and Conor McCullough from California.

High school athletes are look-ing for a new challenge beyond the typical events like the shot put, the discus and the javelin. Therefore, athletes have found the hammer throw something that they can compete in and succeed in. College track and field coaches are actively looking for athletes com-ing out of high school with hammer experience, and they offer athletic scholarships to these athletes who may have otherwise not qualified because they do not have great numbers in the more traditional field events. Such athletes may help team scoring immediately. Therefore, the purpose of this article is to help teachers and coaches teach the event, especially those who have little knowledge of terminology and teaching methods. Clear communication skills during instruction, demonstrations, expla-nations, and feedback are essential elements of effective teaching and coaching skills. Table 1 provides Photo 1: Hammer

TRACK COACH — 6003

steps, cues, actions and the reasons for those actions for a right-handed hammer thrower. Finally, a word of caution that the hammer can be a potentially dangerous event and anyone at-tempting to learn it should take all necessary safety precautions. Whenever you begin to throw you must have an expanse of land, as well as, an adequate safety net or cage. When you first learn how to throw it is not necessary to have equipment on hand right away. Simple and safe equipment such as a fox tail can be used for warm-ups and initial practice.

Table 1: Steps, cues, actions and results for a right handed Hammer thrower.

Steps and Cues Actions Purpose

Step 1

GripLeft hand grips the handle and the right hand covers the left hand

Allows for smooth movement and easy release.

Step 2

Picture Frame

Comb your Hair

Stir the Pot

Left hand is straight up, bent at the elbow. Right hand is at an angle across the forehead.

Left and right arms slide across the head, switching positions.

Arms become long and loose as the hammer passes in front of you.

Helps to keep the hammer in a controlled position

Allows for a controlled movement as the hammer passes behind you.

Allows for smooth movement as you prepare to wind the hammer again

Step 3

Heel-Toe

Potty Position

Turning to your left as the hammer ball begins to pass, turn on your left heel, and turn on your right toe at the same time.

Once you have turned 180 degrees, you should be in a squat position leaning back from the force of the hammer.

Allows you to move with the hammer as smoothly as possible. Helps with balance.

Counters the force of the hammer, maintains balance, and enables a smooth turn.

Step 4

Piston Step

“L” Foot Position

Taking your right leg and stepping straight up and stepping straight down over your left leg.

After you step down, your right foot and left foot should make an “L” shape.

A quick step here allows you to get ahead of the hammer just enough to pull and speed the hammer up.

Allows for the feet to move without hitting each other or being too far apart when the turn continues.

Step 5

Back to ZeroContinuing back to the back of the ring where you started.

Gets you into position to turn again or release.

Step 6

Multiple Turns(For Advanced Only)

Repeat steps 3-5 up to three times. Increases speed and distance.

Step 7

ReleaseBlock left leg to stop momentum and release hammer at apex by allowing hands and arms to break apart.

Increases distance and allows you to stay in the ring.

GettInG Started Since most high schools do not have facilities equipped to deal with the hammer, finding a solid, flat surface with open space should be top priority, although when first learning a gym floor with no equip-ment or using a fox tail is most likely

your best bet. Going out and buy-ing hammer equipment like gloves, balls, and handles is not necessary at first. We would recommend smooth surface shoes, specific for shot put and discus throwers, to help in mov-ing through the steps. As time goes on you will need to get equipment, but as stated before, it is not neces-sary at the very beginning.

Step 1 First, you must find out if your athlete is right- or left-handed. If your athlete is right-handed his left hand will go on the bottom and grip the handle of the hammer and the

Photo 2: Fox Tail

TRACK COACH — 6004

right hand will cover on top. If the athlete is left-handed just reverse the grip. If you have a glove it goes on the bottom hand.

Photo 3: Grip

The rest of the explanations will be for right-handed athletes. If you or your athlete is left-handed just reverse the instructions. Next, have the athlete in an athletic position with knees bent, back straight, head level. The toes should be across from each other, and they should have a solid base that is no wider than the hips. The last thing that he needs to figure out is the heel-toe position. A right-handed thrower will be turning to his left throughout the course of the throw. During the turns he will need to be on the left heel and the right toe. It would be a good idea to have your athlete get up into the heel-toe position a few times when getting started and having him hold it for a little while, so he can get used to that position, not thinking about it during the throw.

Step 2a, 2b, 2c Again, when first starting out it is a good idea not to use equipment and just shadow the movements. It is time to wind the hammer up before we get going. One thing to keep in mind when first winding up is you must keep your arms long and loose 2a. In order to get the hammer started you will have to wind the

ball around your body. When you do this you want to be in control of the ball and not let the ball pull you around. Having proper balance is the most important thing you can have when throwing. You will first start with your arms straight out in front of you. Then you need to bring them up next to the left side of your face by bending your arms at the elbow. Your arms will be bent at right angles, more or less. Your head should be in the middle of the gap that your arms have created, like a picture frame. The hammer will go behind your body at this point.

Photo 4: Picture Frame

2b. At this point you need to continue the wind and reverse your arm position by sliding your arms across your head. You will want to move your hands like you are combing your hair.

Photo 5: Combing the Hair (Middle)

Do not just leave your hands on top of your head and wind by just twisting your wrists.

Photo 6: Combing the Hair (End)

Make a nice relaxed motion, as above with your arms in order to move the ball around your body. 2c. Your arms should be on the right side of your body in a reverse picture frame look. Now all you need to do is drop your arms down and keep them straight and long. Then you need to keep the ball moving for another wind, so you need to stir the pot with your hands.

Photo 7: Stirring the Pot

After you stir the pot, you will need to repeat the process at least two more times for a total of three winds. Keeping your arms long and loose throughout the wind will help you to stay in control of the ball as you begin to turn.

Step 3 As you complete your third wind it will become time to start to turn. First, finish stirring the pot and you will begin to travel with the ball. In order to turn with the ball smoothly, you need to turn using your heel-toe position.

TRACK COACH — 6005

Photo 8: Heel-Toe

You will turn on your heel and toe 180 degrees in a heel-toe move-ment.

to your throw.

Step 5 You are now ahead of the ball and ready to take advantage of your hard work. First, pull the ball from your “L” position back to zero, where you started from. Then you have to pull the ball so that it catches back up to you. This means that you do not want to go into another turn or finish dragging the ball behind you. Your goal should be to get the ball back even with you as you cross zero and begin another turn, or release it into the field.

If you do not have a hammer you can simulate the hammer by clapping your hands, right slapping the left, out in front of you at the starting position and going with the force of the clap and sitting back with your arms up and heel-toe turning into the potty position. Learning how to turn and sit in this position is something that you can practice a lot. This is also why our base cannot be too big at the beginning or you will be off-balance when you turn.

Step 4 This next portion of the throw is the most difficult and dangerous part of the throw. If you are using equipment, please proceed with caution and safety. From the potty position you will now have to keep turning by picking up your right leg and stepping over your left leg. The way that you want to accomplish this can be tricky, especially if you have been throwing the discus for a while. In the discus you want to have a long sweeping right leg, this is the last thing that you want in the hammer. Think of your right leg as a piston from a car engine. As the ball reaches its apex you will need to pick your right leg straight up and put it straight down on the other side of your left leg. When you put your right foot down your feet should look like the letter “L”. In addition, you need to come down and stay on your toes. During this movement with the right leg, your left foot will begin to roll from the heel to the toe. When you make the letter “L” with your feet, you should be on your toes. If you have stepped correctly and quickly you should be slightly ahead of the ball and be maintaining your balance. You are now ready to speed the ball up, add power and distance

Photo 11: Piston Step into L Position

Photo 9: Heel-Toe Movement

Your legs will naturally come into contact will each other at this point which look like you are in a potty position. While getting into the potty position you want to make sure that your back is straight and not giving in to the hammer. This means that the hammer is not pulling you over, and that you are leaning back, resisting the pull of the hammer. The ball should be at an angle up in the air, not level or down at this point.

Photo 10: Potty Position

Step 6 After you master one turn, you need to try and push yourself to do at least three turns. It will be difficult when you first try, but just remember to be persistent and remain calm. Try two turns and then try three always staying in control. If you are using equipment remem-ber as always to be safe and make sure that you are throwing in an area that is wide open and free of people. Moreover, you must have a sturdy cage around your throwing ring.

Step 7 You have completed a turn and ready to release the hammer into the field. To release you will only need to turn about 90 degrees, rather than a full 180 degrees. At 90

TRACK COACH — 6006

degrees you want to block your left leg and release the hammer as it is reaching its apex. Allow your hands to break apart, and the hammer will fly out. Finally, let your arms break apart long and wide.

Photo 12: Release

If you are balanced then you should not be falling forward or backward. You should finish with a small recovery step forward with your left leg. You do not want to keep spinning when you release the hammer, so remember to block

your motion with your left leg. Also make sure that the hammer is released up into the air and not low. Consequently, when a young athlete or student is introduced to hammer throw he/she may start off with a grotesque winding. This comes from bending the arms and an off-balance motion (Black, 1974). If a coach or teacher develops a training program for a hammer thrower, he/she must focus on timing, rhythm, and graduation of the performance effort—essential components of the event (Burke, Pataki, & Togher, 1989)

concluSIon The hammer throw is all about staying calm, long, being quick, and balanced. Even athletes who are not super strong or big can be very successful at throwing the hammer. Getting started in the event

can be expensive, time consuming, and frustrating, but it also one of the most rewarding events that an athlete can compete in at the high school or college level.

referenceSBlack, I. S. (1974). Teaching beginning hammer

throwers. In F. Wilt (Ed.), The Throws: Contem-porary Theory, Technique and Training (pp. 77-79). Los Altos, CA: Tafnews Press.

Burke, E., Pataki, L., & Togher, S. (1989). The hammer throw. In V. Gambetta (Ed.), The Athletic Con-gress’s Track and Field Coaching Manual (pp.177-188). Champaign, IL: Leisure Press.

Carr, G. (1999). Fundamentals of Track and Field (2nd ed.), Hammer (pp.260-278). Champaign, IL: Human Kinetics.

Konukman, F., Petrakis, E. (2001). Verbal and visual teaching cues for tennis. Journal of Physical Edu-cation, Recreation and Dance, 72 (3), 38-43.

Payne, H. (1969). Hammer Throw. London and Tonbridge: Amateur Athletic Association, Whitefriars Press Ltd.

Rink, J. (2005). Teaching Physical Education for Learning (5th ed.). New York: WCB/McGraw-Hill.

Sean Patrick Sleater, Sunnyside School District, WA, Track and Field Coach. E-mail: Cham-pion7272@hotmail.com

Ferman Konukman, Assistant Professor, The Col-lege at Brockport (SUNY), Dept. of PE & Sport. E-mail: fkonukma@brockport.edu

FROM THE EDITORContinued from page 5992

are offered for the young, particu-larly in the USA where the line is often blurred between notoriety due to celebrity and adulation due to accomplishment. It’s generally taught that lead-ership can be learned but then the focus shifts back to what and from whom? Regardless of one’s religious or ideological slant self-leadership is about choice—action

or inaction, right or wrong, or as Yoda said, “Do or not do.” The first step in self-leadership is to be on time. Punctuality is a combination of direction, desire and goal-oriented behaviors one is willing to sacrifice for. Being on time requires disci-pline, decisiveness and often, per-sonal sacrifice. These are some nice traits to start any endeavor with.

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And as I’ve told many a student, “Can’t be on time? Be early.” That works too. In this issue we’re questioning four individuals who have had success at the high school, colle-giate, national, international and administrative levels. Theirs is a journey-type success, success over the long haul. We hope through this give and take you can glean some direction that will help you in the choices you make day to day, week to week and season to season.

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