One of the lesser-known track and field events is the hammer throw, and alongside a great deal of strength and power you will also require a good hammer throwing technique in order to achieve anything in the discipline. When looking to train in order to throw the hammer, consider some of these practical tips.
You should divide any training session that you get involved in into three different sections – preparation, pre-competition, and competition. Each of these sections will allow you to train specifically for different aspects and factors involved in your success.
Throughout any training session it is important that you focus on improving core strength. Unless you are on a designated day of rest, make sure that you are always strengthening your core every single day. During the last two phases of your training it is important for you to do core exercises five days a week with two rest days incorporated.
Your hammer throwing technique should be polished during the first phase. Technique is always the first place to start and this should therefore be the primary part of your preparation. Once you enter the pre-comp and competition stages, your technique should already be flawless and therefore the rest of your training should take centre stage.
During the second stage it is important for you to practice competition style throws. The first phase of should have prepared you technically and physically, and by now you should be able to practice actual throws up to 3 days a week.
Make sure that you get feedback from your coaches, and then when you enter the final stage of competition, it sure weight training is eliminated, and that you focus on core strength training only. In addition, continue to work on your technique as much as you possibly can leading up to any competition you are in.
Hammer Throwing Technique Video