Peter Ventre

Introduction

All the movements you make must contribute to hammer head speed. Draw a line across the circle showing the intended line of direction and straddle the line with your feet each time you turn. The faster the feet move the faster the hips can rotate:
always try to rotate the lower body faster than the hammer head, for in this way you can achieve better balance and be poised for a powerful arm action in the final half turn and delivery. The more you practise hammer throwing the more skilful you will become. Spend most of your training time practising the techniques.

Developing the techniques

Preliminary swings

Remember that you are concerned with increasing the speed of the hammer head.
Preliminary swings will help you to achieve this. Keep the hammer head as faraway from the body as possible. The arms will bend as the hammer head rises above the shoulder but should' be extended fully when the hammer is close to the ground (Fig.3). Practise swinging the hammer in this way until you are skilful enough to maintain balance in anticipation of turning. Fig. 2 reveals the secret of maintaining balance. Notice the back is kept straight; the knees and elbows bend and the heels rise from the ground alternately as the weight moves from one foot to the other. Do not 'fight' the hammer but learn to control it – relax.

Turning

Move your weight ahead of the hammer on to the left foot and spin on the outside of the left heel (Fig. 5). Notice how the body leans away from the hammer and the foot remains close to the direction line dividing the circle. The feet move fast so that the hips lead the shoulders and hammer head throughout the turning sequence. Bend the right leg at the knee (Fig. 6) as you spin on the left heel, ensuring that it stays close to the pivoting leg.
Remember that if your lower body leads the hammer head in rotation you are in control of the hammer head.

Think in terms of a full turn beginning and finishing with the hammer at the high point. Be satisfied with two turns to begin with. Soon you will be skilful enough to complete three full turns including the turn into delivery whilst travelling approximately 6 feet across the circle, leaving enough space for recovery.

Delivery

Figs. 7 10 show the final half of the full final turn. It begins with the hammer in line with the right foot (Fig. 7). Pull and lift the hammer, extending the whole body (Figs. 8 and 9). Use the arms strongly, attempting to increase the speed of the hammer head to catch up with the rotation gained by the hips. Follow the hammer round so that after release the arms are high and the body weight is on the right foot (Fig. 10)

Training

The skilful hammer thrower is one who can combine speed and strength Is to accelerate the hammer head. It will take many years 1 and many thousands of throws to become really proficient. In the process of throwing so many times you can expect to develop the power you need for the event. Of course a general schedule of heavy resistance work will aid the process considerably, but if you consider taking up this event spend most of your time practising throwing. Train for about 40 minutes, daily if possible.

1. Warm up on preliminary swings. Concentrate on building up hammer head speed, whilst retaining a balanced position.
2. Practise the full throw 7 sets of 3 throws. Build up your ability to spin rapidly with the hips in advance of the hammer head in the rotation pattern.
Straddle the direction line with your feet. Develop the ability to use the arms forcefully in the delivery phase. Remember that the delivery can contribute a great deal to performance but only if it is part of the total pattern, so the sooner you are skilful enough to perform the turns efficiently the sooner you can benefit from a good delivery. Hammer throwing cannot be trained as a number of unconnected practices.
Service your hammer regularly, checking the wire for signs of wear and oiling the swivel joint. Take special care where and how you throw if there is possible danger to other people.