IAAF CECS Level II Event Specific Theory

Hammer Technical Model

Progression related to Multi-Events

Development (aged 8/9-12 years) can

be referenced to Athletics 365

More technical information can be

found HERE

IAAF CECS Level II Coaching Theory 2

Whole Sequence

The Hammer throw technique is divided into the following phases:

• Preparation

• Momentum Building – comprising 3 or 4 Turns

• Delivery.

Preparation

Momentum Building

DeliveryFirst Turn Second Turn Third Turn

IAAF CECS Level II Coaching Theory 3

The Grip

Objective

To resist the pull and ensure the correct direction of throw

Technical Characteristics

• Right handed throwers hold the handle with left hand

• Handle is placed on the middle section of the fingers

• Right hand covers the left hand

• Grip is closed by crossing the thumbs or holding them parallel

• Grip is strong but relaxed.

IAAF CECS Level II Coaching Theory 4

Preparation Phase - Starting Position

Objectives

To initiate the acceleration of the hammer.

Technical Characteristics

Alternatives to start the swings:

• Hammer lays on the ground to the back of the thrower's right side

and is pulled to the left and upwards

• Swings are started with a pendulum movement of the hammer

between and beside the thrower's legs.

IAAF CECS Level II Coaching Theory 5

Preparation Phase

Objectives

To accelerate the hammer and prepare for the first turn

Technical Characteristics

• Feet are slightly more than shoulder-width apart, torso is vertical

• Body weight shifted visibly, corresponding to the hammer's orbit

• Trunk is twisted to the right side when the hammer reaches the high point of its orbit - "look through window formed by arms”

• Low point of the hammer's orbit is in front of the right foot

• 2-3 wide and flat preliminary swings

• Speed is increased gradually from swing to swing.

IAAF CECS Level II Coaching Theory 6

Momentum Building Phase

– Transition to First Turn

Objectives

To link the swings with the first turn and

accelerate the thrower and hammer

Technical Characteristics

• Knees are bent, the trunk is upright, arms are extended

• Foot movement commences when the hammer reaches the low point of its orbit

• Pivot is on the heel of the left foot, push off is from the right foot, eyes should focus on hammer

• Right side of the body is turned actively around the fixed left side.

IAAF CECS Level II Coaching Theory 7

First Turn Phase

Objectives

To develop pre-tension (in the single support) and

accelerate the hammer (in the double support)

Technical Characteristics

Heel-Ball Turn:

• Pivot on the heel of the left foot, push off from the right foot

• Change from the heel to the ball of the left foot - over edge of the shoe

• Continue with quick pivot on ball of the left foot

• Close, low turning movement of the right foot/leg around the left leg

• Place the right foot on the ground quickly and smoothly.

IAAF CECS Level II Coaching Theory 8

Momentum Building Phase - Second Turn

Objectives

To develop pre-tension (in the single support) and

accelerate the hammer (in the double support)

Technical Characteristics

• Heel-Ball Turn (1/3 of turn on heel, 2/3 of turn on ball)

• Body weight is on the left leg, which remains bent

• Body sits visibly against the hammer

• Shoulder-axis and the arms form a triangle

• Hips move ahead of shoulder during right foot touchdown causing pre-tension.

IAAF CECS Level II Coaching Theory 9

Delivery Phase

Objectives

To transfer velocity from the thrower to the hammer

Technical Characteristics

• Legs are extended rapidly when the hammer reaches low point of orbit

• Push off of the right foot/leg is active turning the right hip to the front

• Left side is blocked when the hip axis points in the direction of the throw

• Arms move upwards and to the left, in a whiplash movement

• Hammer is released when the shoulder axis points in direction of throw.

IAAF CECS Level II Coaching Theory 10

Foot Placement

Objectives

To achieve correct body positions for acceleration

Technical Characteristics

• Preliminary swings are with the feet more than shoulder-width apart -approx. 70 cm

• Foot separation is reduced from turn to turn

• Feet are staggered by about 10 cm

• Feet point to the right after one turn - between 220°-280°.

IAAF CECS Level II Coaching Theory 11

Path of Hammer Head

Objectives

To achieve correct placement of high and low points of orbit

Technical Characteristics

From turn to turn:

• Orbit becomes steeper

• Low point moves left towards the centre at the rear of the circle

• High point moves to the centre at the front of the circle.

Direction of

Throw

IAAF CECS Level II Event Specific Theory 12