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the event. In my three decades of coaching at UCLA, I always marveled at Judges results in the
hammer throw and the weight throw. This book will reveal why he enjoyed such an advantage
over his competition. He synthesizes science, practical experience, and anecdotal knowledge into
a true survival guide for both beginner and advanced coaches. Judges passion for the event is
apparent on every single page.
Art Venegas
USATF Throws Coach
Chula Vista (CA) Olympic Training Center
Larry Judge has covered every aspect of the hammer throw in this bookwhat an amazing resource for any coach.
Larry is truly an educator of this discipline.
John Baumann
Throws Coach
Oklahoma State University
Larry Judge has done it again! His expertise and passion for the throwing events are evident in this outstanding,
comprehensive collection of information on the hammer throw. This landmark publication on the hammer throw is
based on Judges decades of research, practice, and experience. From the beginning coach to the seasoned veteran,
this is a must-have addition to every throws coachs library.
Mike Turk
Head Mens Track and Field and Cross Country Coach
University of Illinois
Finally, the greatest hammer coach in U.S. history has put all his ideas and proven training plans in one place: The
Hammer Throw Handbook. Having been the beneficiary of Larry Judges great hammer throwing mind, I can speak
to the brilliant simplicity of the ideas that he has refined over 20 years of coaching some of the greatest hammer
throwers in history.
Erin Gilreath
Throws Coach
Indiana State University
American Hammer Throw Record Holder (20042012) and 2004 Olympian
This is an outstanding reference for all hammer throwers and coaches. It covers all facets of hammer training in an
easy-to-follow and sequential manner. It is the most in-depth resource on the hammer and weight throw that I have
seen on the market and should be a part of every throwers and coachs library.
Don Babbitt
Throws Coach
The University of Georgia
ISBN 978-1-60679-289-6
54495
$44.95
9 781606 792896
COACHES CHOICE
This book is full of easy-to-understand principles and step-by-step teaching progressions. Larry Judge has long been
my personal resource for training and technique advice. Judges hammer knowledge is above and beyond that of all
other coaches and authors.
Mike Judge
USATF Level 2 Instructor
Founder, Throw 1 Deep Club
Larry Judge is one of the brightest coaches in the sport of track and field. His work with coaching
education has helped shape the development of the hammer throw in the United States. Only the
finest coaches like Judge have the range to help beginning coaches and develop Olympic-caliber
athletes. I often refer to his videos and articles when I need help with coaching the hammer throw.
Scott Cappos
Director of Field Events
University of Iowa
JUDGE/McGILL
THE
HAMMER
THROW
HANDBOOK
Lawrence W. Judge & Kevin McGill
The Hammer
Throw Handbook
2014 Coaches Choice. All rights reserved. Printed in the United States.
No part of this book may be reproduced, stored in a retrieval system, or
transmitted, in any form or by any means, electronic, mechanical, photocopying,
recording, or otherwise, without the prior permission of Coaches Choice.
Throughout this book, the masculine shall be deemed to include the feminine
and vice versa.
ISBN: 978-1-60679-289-6
Library of Congress Control Number: 2013954528
Cover design: Cheery Sugabo
Book layout: Cheery Sugabo
Front cover photo: AFP/GettyImages
Text photos: Larry Judge (drill photos); Victah Sailer (action photos, unless
otherwise noted); Lisa Coniglio and Kaitlyn Surber (photo editing)
Coaches Choice
P.O. Box 1828
Monterey, CA 93942
www.coacheschoice.com
Dedication
I dedicate this book to my mother, Joan Judge. As a mother and a teacher, she
has always been inspiring, encouraging, and motivating. Through her feedback,
insight, and guidance, she showed me as well as many aspiring young students
how to achieve our full potential. It was because of her inspiration (with the
guiding eye of her assistant coach, my father, Ira, and my best friend and brother,
Mike) that I embarked on my journey into hammer throwing. I could not have
asked for better parents or role models. I want to thank you, mom and dad, for
everything that you did for me. I also want to thank and acknowledge my brother
Mike. Mike has quietly emerged as one of top coaches in the country and is
really making a difference in the grass roots development of the hammer throw
in the United States. The real Coach Judge, my father Ira, would be very proud.
And finally, I would like to dedicate this work to all of my former athletes. The
bond that we all share will never be broken.
Lawrence Judge
Back in 1964, I met Harold Connolly outside the old Randalls Island stadium. He
was going to compete in Olympic Trials, so I walked up and wished him well. He
asked me about myself, and wished me well in my adventures with the javelin.
In the 1980s, we met again, and began a long conversation about the hammer
that lasted over 25 years, until his untimely passing in 2010. Also in the 1980s, I
helped start the USATFs Coaching Education program, along with a group of very
talented coaches. Several years after George Dunn and I had taught the Level II
school, a young coach attended. This fellow followed us around, writing down
what seemed to be everything. He was trying to learn it all, and in the following
years, Larry Judge proved that he was the most outstanding hammer coach in
the United States. One year, his women athletes took five of the top six in the
NCAA weight, and the next day, another of his athletes broke the NCAA hammer
record. Hats off to Harold and Larry!
Kevin McGill
Acknowledgments
There have been many defining moments in my coaching career, though most
of them have revolved around forming relationships with people who would
become instrumental to my growth and development as a professional. Much
of my success can be attributed to many great teachers, like John McNichols
and Dr. Tom Sawyer from Indiana State University. These two people have had
a significant Influence on me throughout the years. I have also been influenced
by working with five coaches who have won the NCAA National Championship
(Tom Jones, Greg Kraft, Ralph Spry, J.J. Clark, and Curtis Frye). My coaching
philosophy comes directly from all of the great educators who helped to mold
my theoretical view of the profession. I am a realist who believes that values
are lasting and should be used to build strong frameworks that help ensure
successful futures for our young people. Each throws program must carve out
its own destiny, but athletes and coaches must be given the tools to do so, and
parents, staff, administrators, and alumni must provide the necessary support.
Teaching and coaching are in my blood, and my family has certainly
helped shape my coaching career. My father (Ira) began his career as a
physical education teacher and coach before getting his Ph.D. from Indiana
State University and becoming an athletic administrator. He was inspiring,
encouraging, and motivating to all of the lives he touched. My mother (Joan)
continued to teach reading in the Gary Community Schools, which she had
been doing for the last 40 years and only just retired earlier this year. My
brother (Mike) has one of the most successful high school throwing clubs in
the country. In a recent talk to some coaching students, I told them I credit
my career to both my parents and the lessons they taught me, like First
impressions do count, Its good to be timely, and Bring a skill set to the
table and being visionary are all necessary for success.
I have spent the best 25 years of my life coaching the throwing events in
track and field and training athletes in the ring and the weight room. Coaching
at Indiana State University, University of South Carolina, University of Wyoming,
University of Florida, and now teaching at Ball State University, working with
walk-ons to Olympians and Paralympians, dealing with the struggles, laughter,
triumphs, and tears, have left me with the richest of memories. I have certainly
enjoyed every place coaching has taken me and believe the championships,
record-setting meets, and relationships are the experiences I will treasure most.
The hammer event may be one of the most difficult from a technical
perspective, but it may be the most democratic from a talent standpoint. This
work will follow my adventures of the past and, hopefully, aid the pursuit of
4
future achievements of excellence in the hammer and weight throw. This book
is a labor of many years of hard work and learning from lots of mistakes, but
nonetheless, a labor of love.
Along my journey, I have learned from so many individuals. I want to say
thanks to each and every one of themalmost an impossible task due to the
many people who have shared information and experiences with me. Those
from whom I have learned a great deal in person include (but are not limited
to): my father Ira Judge, my mother Joan Judge, brother Mike Judge, Rob
Roeder, Jim Moody, Lafey Armontrout, Klaus Bartonietz, Rob Bell, Jean Burke,
Bruce Craig, Bernie Dare, John McNichols, Tom Jones, Curtis Frye, Bill Godina,
Greg Kraft, Mike Stone, Meg Stone, Jeff Potteiger, Vern Gambetta, Jud Logan,
Glenn McAtee, Kevin McGill, George Dunn, Dave Pearson, Dan Pfaff, Bud
Rasmussen, Phil Santino, Steve Thomas, Mike Turk, Stuart Tougher, Yuri Syedikh,
Cathy Sellers, Tom Smith, Art Venagas, Tom Sawyer, and Boris Zaitchuk. I have
also learned much from the writings of A.P. Bondarchuk, Eberhard Gaede,
Vern Gambetta, Oleg Kollodiy, Kevin McGill, Jimmy Pedemonte, Mel Siff, Mike
Stone, and V. Petrov. This book is a compilation of the ideas that I have drawn
from my experiences, studies under these people, or from studying their
articles. I take credit only for the errors.
Last but not least, I want to give a special thanks to Dave Bellar, Erin
Gilreath, Kyle Morse, Mike Judge, Jim Petersen, Kevin McGill, Mike Turk, and
Karin Surber for their help in putting this project together.
Lawrence Judge
Forewords
I have had quite a journey in the world of coaching the hammer and weight
throw, stretching backward in time and geography from my current position with
the Ragin Cajuns of the University of Louisiana at Lafayette to the Firebirds of
St. Peter Chanel High School in Bedford, Ohio. Along the way, I have had the
privilege to work with many All-American athletes and coach many more to
qualify for national championships. I know the one key to my success has been
my education, both formal through my studies in exercise science, and informal
through my communication with coaches who, like myself, share a passion for
seeing metal objects travel great distances.
There have been many defining moments in my coaching career, though
most of them have revolved around forming relationships with people who
would become invaluable to my development as a coach. Without question,
the most influential decision in my coaching career came a number of
years ago when as a second-year doctoral student and small college coach
I gathered up enough courage to speak to Larry Judge at a coaching clinic
in Columbus, Ohio. This was a daunting task as Judge had just delivered
a presentation on the hammer throw, which captivated the audience and
reinforced his status as the lead voice in hammer throwing in the United States.
At this particular conference, presentations about the event were being given
by many authorities both from within the United States and by speakers with
great magnitudes of international success; however, as is usually the case,
Judge drew in the crowds. Fortunately, I had the gumption to talk to the coach
that day who stood out among the giants, and now I am honored to call him a
mentor and friend who has been instrumental in my career and a large factor
in my success.
As with his previous work in The Shot Put Handbook, this book contains
a synthesis of Judges personal experience as a coach and his extensive
background in rigorous scientific study of the hammer throw. Judges coaching
credentials are well-known to those who have followed the hammer throw both
in the U.S. and internationally, having produced numerous Olympians, U.S.,
and collegiate national champions and record holders. What is most amazing
is that while achieving all those accolades in the world of coaching, Judge
was performing research that expanded the understanding of the event. The
culmination of excellence in both areas has given the track and field community
a unique authority on the hammer throw, a coach who has attained mastery of
both the art and science of coaching.
Having known Judge for a number of years, I know that every discussion
we have regarding the hammer throw is a learning experience that will help
to enrich my understanding of the event. I truly feel that The Hammer Throw
Handbook is an extension of this phenomenon; there are insights and sport
science covered within this book that will benefit everyone from the beginning
coach to coaches with significant experience. There are few books that are
truly comprehensive enough to be called a handbook; this book is one that is
deserving of the title. I congratulate you on a wise discussion in purchasing The
Hammer Throw Handbook, knowing that it will help any coach, no matter the
level of knowledge or experience, on the journey to mastery in the hammer
throw. In closing, I would offer you one small piece of advice regarding this
book: keep it handy!
David M. Bellar, Ph.D., CSCS, HFI
Track and Field Assistant Coach
Assistant Professor of Kinesiology
Director of the Human Performance Lab
University of Louisiana at Lafayette
I recruited Larry Judge for Indiana State University in 1982, and have been his
friend since. I noted, very quickly, the intensity and commitment he brought to
his throwing. Certainly, this has been equally noticeable in his coaching career
at Indiana State, South Carolina, Wyoming, Florida, and Ball State. Especially at
South Carolina, Wyoming, and Florida, his throwers contributed greatly to the
success of those teams. Whether he is now, as his co-author Kevin McGill has
stated, the best throws coach in the United States, he certainly is among the
handful of coaches of whom that might be said.
What I have most appreciated in his coaching is his approach to the
whole athlete and the holistic approach to training necessary for season-long
and career-long success. Such an approach with the use of periodization and
cycling of training factors is a hallmark of his coaching, as well as an intense
dedication to the success of each athlete.
I have learned greatly from just watching him in practice and meets at
Wyoming, and at the NCAAs while he was at Florida. This was especially true of
his hammer coaching, as the hammer has sparked my interest since watching
a great duel between Yuri Syedikh and Sergey Litvinov at the US vs. USSR
meet in Indianapolis in 1982. Too, when watching his throwers at Wyoming, I
was struck with the camaraderie, perhaps joie de vivre, and dedication to their
throwing as a group, much attributable to their coach. It was quite impressive.
I do not know the co-author Kevin McGill; I only know of him. I have two
well-used editions of The Throws Manual in my library. His involvement with
the throws and education for the throws is exemplary and well-known. Both he
and Judge have contributed much to knowledge and coaching of the throws.
In Judges previous book The Complete Track and Field Coaches Guide
to Conditioning for the Throwing Events, the complete approach is wellnoted from exercise science, strength and speed development, periodization,
injury prevention and treatment, and nutrition among the topics covered. From
where I sit, this book on hammer throwing is equally complete, as well as
complementary to that book and will be a great asset to any coach, athlete,
or old, interested, retired guy. As Larry might say, whether as a necessity to
throwers or a life goal: Think big!
Bernie Dare
Semi-Retired Track and Field Coach
Author, Running and Your Body: Applying Physiology to Track Training
Contents
Dedication
Acknowledgments
Forewords
Preface
3
4
6
13
19
47
123
155
Periodization Models
The Importance of Strength in the Hammer Throw
Classification of Strength Training Exercises
Common Questions When Developing a Resistance-Training Routine
Types of Exercises
Thematic Approach to Resistance Training
Testing
10
195
Load
Types of Loading
Intensity and Volume
Rest Interval Between Sets
Rest Interval Between Sessions
Program Design
Recovery
Core Training
Conclusion
Chapter 7: Teaching the Basic
Fundamentals of Hammer Throwing
Getting Started
Guidelines to Teach the Hammer Throw
Case Study: Teaching a 19-Year-Old Beginner
Coaching Strategies for Beginners
Early or Late Specialization in the Hammer Throw
Conclusion
241
271
11
347
12
385
399
429
450
453
460
464
Preface
The throwing events are controlled mania: explosion, aggression, and power
combined with technique and precision. Add coordination to the preceding list,
and you have what it takes to be a hammer thrower. The goal of hammer throwing
is simple: throw a heavy metal sphere on a wire as far as possible. Despite this
simple goal, the event is highly nuanced. Coaches and athletes, recognize that
everyone has strengths and weaknesses. This explains the differences coaches
see in the movement patterns of different throwers. Those who have been
coaches or athletes in the sport and those who are just beginning will learn
that coaching and understanding the hammer throw means merging and then
simplifying complicated training principles, philosophies, and techniques all with
a keen psychological and physical knowledge of the athlete. The movements of
the hammer throw occur very quickly in a confined area and are carried out by
some of the strongest, most agile athletes in the world. Over time, the training
and technical development for the event has evolved to the point that it now
requires sophisticated methods for success.
Lawrence Judge with current athlete Jeremy Campbell. Campbell is the world record
holder in the F44 discus throw and won the gold in the recent London Paralympics.
13
14
The Solution?
So who has time for this? A successful throws coach must be a sport
psychologist, exercise physiologist, strength coach, and applied biomechanist.
15
Years of experience and learning the hard way are often typical of thriving
hammer throw coaches. And on top of learning and living it all, how does the
throws coach then have time to decide exactly what ideas from training and
science are the most important? The truth is that no one person does have time
for this. Is there an easier way?
Two of the worlds leading experts on the hammer throw hope this book
will be the answer. They wrote it because, despite the fact that considerable
research and coaching literature has been written on the hammer throw,
no previous attempts have been made to meld the two fields in to one allinclusive guide that brings all previous research on the hammer throw together
with a field-proven and applied approach to the technical and physical training
of athletes competing in the event. They identified that existing literature on
the event was either/or in nature, which left much to be desired. In other
words, previous literature on the topic focused on biomechanics of the event
or coaching techniques, but never both. Existing hammer throw books focused
on the art of coaching the hammer throw, and they do well at that task, but
combining the art and the science of coaching the hammer throw is unique
and deserving of separate, more in-depth work.
This book is a comprehensive guide to the hammer throw for athletes,
coaches, and the strength professionals who work with them. Competing at a
top level is considered by many to be a daunting challenge. The information in
this book should help coaches and athletes become more technically efficient
as well as help them to understand what it takes to compete at the highest
levels. Doing the right things technically and in training can make the difference
for an athlete looking to reach their greatest potential.
Judge and McGill bring a unique perspective to the book. They are former
athletes, noted coaches, academicians, and researchers. This perspective has
allowed them to first recognize the need for a comprehensive approach to
coaching and training the hammer throw, and second, to have the know-how
to integrate research-based science with field-proven coaching experience.
While very similar in their general backgrounds as coaches, teachers, and
researchers, they bring different but complementary expertise to this work.
Larry Judge is one of the most respected and knowledgeable throws coaches
in the world. He brings experience and expertise as a world-renowned coach
of elite throwers to this book. Complementing Judge is Kevin McGill, who has
served as the editor of Track Technique magazine and was the author of The
Throws Manual and Hammer Notes. He has studied the event extensively
and performed research on and provided feedback to all of the best American
throwers of the past decade.
I first met Larry Judge as I matriculated to the University of South Carolina
as a student-athlete. He was my coach in the mid-1990s, and I have worked
with him as an instructor in the USATF Coaches Education program since
2003. During that time, I have been fortunate to be the beneficiary of his
knowledge, skills, experience, and passion for the hammer throw. He is not
just a fan, but a fanatic.
16
I first met Kevin McGill at the USATF Level 2 Coaching Education School
at University of Washington in 1999. We continued to cross paths in USATF
coachs education program meetings and would often collaborate to enhance
research efforts on the hammer throw and examine the athletes whom
Judge had coached to the elite level. The first discussion Larry Judge had with
me about putting this book together occurred at the 2009 USATF Coaches
Education Level II School. From this first discussion came many hours of work
to produce a book that combines all of the up-to-date biomechanical research
as well as elite practical coaching information under one cover. I was flattered
when they asked me to write the preface for The Hammer Throw Handbook,
and I am happy to be a part of this project.
When Judge and McGill first started writing the book, they were interested
in augmenting the existing literature on the hammer throw with a more detailed
and comprehensive examination of the event. Their goal was to make the book
comprehensive and, thereby, completely integrate sport science with worldclass coaching information. This task was time-consuming, and collaboration
was difficult due to the physical distance between them and their very different,
busy schedules. Despite the challenges, and several years of taking small steps,
they believe they have finally achieved their goal.
The Hammer Throw Handbook presents information in a clear, readable
manner. The book reviews all of the related literature on the hammer throw, and
discusses basic training systems and program prescriptions designed to enhance
strength and power. The emphasis in The Hammer Throw Handbook is on
using scientific knowledge to develop effective, personalized training programs.
This book contains the expertise of over 40 years of combined elite coaching
experience into one comprehensive manual. The goal of the book is to combine
hammer throw science and field-proven knowledge in a user-friendly coaching
guide on all aspects of hammer throwing. The coach who reads this book and
commits to the knowledge presented will have a firm understanding of the
underlying mechanics of the event as well as the practical knowledge to apply
them through effective coaching cues and training methodology.
Whether you are reading this book as a professor preparing a class in
biomechanics of the hammer throw, a coach trying to teach a group of athletes
who have never thrown the hammer throw, or a parent or fan just seeking to
learn more about the event, this book will provide you with new information
and insights.
Glenn McAtee
USATF Level III Coach
Former Throws Coach California State University Northridge and
Clemson University
17
18
1
History of
Hammer Throwing
Throwing heavy objects is one of the oldest forms of competitive sport. In fact,
Homer makes mention of rock throwing between soldiers during the siege of
Troy (Homer, 1984). In The Iliad, Homer documents that throwing stones and
rocks were an integral part of Achaean sport. The hammer has a long history,
all the way to about 2000 B.C. Historians record the throwing of stones, sledge
hammers, and even chariot wheels with a single spoke attached. Hammer
throwing, one of the throwing events in track and field, was developed into a
sport centuries ago in Ireland, Scotland, and England. Legends trace it to the
Tailteann Games held in Tara, Ireland, about 2000 B.C., and tell of the Celtic hero
Cuchulainn, who gripped a chariot wheel by its axle, whirled it around his head,
and threw it farther than did any other mortal. Wheel hurling was later replaced by
throwing a boulder attached to the end of the wooden handle. Forms of hammer
throwing were practiced among the ancient Teutonic tribes at religious festivals
honoring the God Thor (Connolly, 2006).
The event was popularly contested throughout the Middle Ages, as
evidenced by a statue of Joseph OHanrahan that portrays a half-clad Irish giant
hurling the hammer. A 16th century drawing shows King Henry VIII throwing a
blacksmiths sledgehammer, the implement from which the event derived its
name. Modem British royalty has stuck to swinging a polo mallet, which does
slightly resemble the hammer used in the Scottish Highland Games: a wooden
stick with a shot attached to the end.
Since 1866, the hammer throw has been a regular part of track and field
competitions in England, Scotland, and Ireland. The hammers were made
of forged iron, had no prescribed weight, and their handles varied in length
between 3 and 3.5 ft. The athlete swung the hammer around his head and
threw from a standing position to a distance measured from his forward foot.
Later the hammer was thrown from a line and then marked on the field. The
best distances achieved were between 130 and 140 ft.
19
The event has been included in the Olympic Games since 1900 and has
seen tremendous improvements throughout the years. During the last half of
the 20th century, performances all over the world improved remarkably with
distances climbing from 196 ft 5.5 in in 1950 as American Harold Connolly
(Figure 1-1) became the first American to throw in excess of 200 ft to a record
of 280 ft in the late 1980s. Many factors had an impact on these performance
improvements. First, abandonment of the jumping toe turn in favor of the heeltoe turning conceived by German coach Sepp Christmann and introduced by
Karl Hein (Germany), Pat OCallaghan (Ireland), and Donn Quinn (United States)
around 1927 improved the athletes ability to create force. Second, scientific
application of the laws of mechanics to the event by the Germans, Hungarians,
and Russians made exponential performance improvement possible. Third, the
use of faster spinning smooth-soled shoes on cement-surfaced throwing rings
beginning in the middle 1950s instead of the old spiked shoes on dirt circles
decreased friction and enabled easier movement and faster spinning. And finally,
the use of a single grip and precision manufactured hammers allowed more
consistent performance and delivery.
Chapter One
Athlete
Date
66.84
23 February 1994
66.86
4 March 1995
Bucharest, Romania
67.00
24 May 1995
Moscow, Russia
68.14
5 June 1995
Moscow, Russia
68.16
5 June 1995
Moscow, Russia
69.42
12 May 1996
Bucharest, Romania
69.58
8 March 1997
Bucharest, Romania
71.22
22 June 1997
Munich, Germany
73.10
22 June 1997
Munich, Germany
73.14
16 July 1998
75.29
13 May 1999
Clermont-Ferrand, France
75.97
13 May 1999
Clermont-Ferrand, France
76.05
29 August 1999
Rdlingen, Switzerland
76.07
29 August 1999
Rdlingen, Switzerland
77.06
15 July 2005
77.26
12 June 2006
Tula, Russia
77.41
24 June 2006
Zhukovskiy, Russia
77.80
15 August 2006
Tallinn, Estonia
77.96
22 August 2009
Berlin, Germany
78.30
6 June 2010
79.42
Table 1-1
22
21 May 2011
Location
Adler, Russia
Moscow, Russia
Bydgoszcz, Poland
Halle/Saale, Germany
Chapter One
Chapter One
Olympic gold medalist Harold Connolly has been instrumental in the success of
revitalizing the youth movement in the hammer throw within the United States,
and his efforts were confirmed by the success of Henning and McCullough.
Harold Connolly has assisted coaches all over the United States with information
through his website (hammerthrow.org) as well as through personal coaching
and funding. A great example of the grassroots movement in the hammer throw
is in suburban Atlanta, Georgia. The Throw1Deep Club in Marietta, Georgia, is
one of the top hammer clubs in the United States. The Throw1Deep club is very
similar to the very successful hammer club in Szombathely, Hungary, developed
by Coach Pal Nemeth. Coach Mike Judge, the founder of Throw1Deep, has 50
athletes in the throwing club. He developed the current national high school
and American junior record holder and 2010 Youth Olympic Games competitor
Shelby Ashe (Figure 1-4). For more information, visit www.Throw1deep.com.
Pat McGrath, a hammer thrower from Manhattan College, has been having good
success with young throwers, most notably Alec Faldermeyer (UCLA) and Rudy
Winkler (in high school).
Figure 1-4. Shelby Ashe is one of the new stars on the scene
as she set the American Junior record of 68.12 m at the
2012 USATF Junior championships in Bloomington, Indiana.
Olympic Games
The mens hammer throw has been a part of the Summer Olympic Games
since 1900. In two of these gamesSt. Louis in 1904, and Paris in 1920a
hybrid hammer throw event (56 lb) was also contested. The heavy weight
throw (56 lb) never returned to the Olympic program after the 1920 Games
25
Gold
Tatyana Lysenko (RUS)
Aksana Miankova (BLR)
Olga Kuzenkova (RUS)
Kamila Skolimowska (POL)
Silver
Anita Wlodarczyk (POL)
Yipsi Moreno (CUB)
Yipsi Moreno (CUB)
Olga Kuzenkova (RUS)
Bronze
Betty Heidler (GER)
Zhang Wenxiu (CHN)
Yunaika Crawford (CUB)
Kirsten Mnchow (GER)
Silver
Primo Kozmus (SLO)
Vadim Devyatovskiy (BLR)
Ivan Tsikhan (BLR)
Nicola Vizzoni (ITA)
Lance Deal (USA)
Igor Astapkovich (EUN)
Yuri Syedikh (URS)
Karl-Hans Riehm (FRG
Sergey Litvinov (URS)
Aleksey Spiridonov (URS)
Jochen Sachse (GDR)
Romuald Klim (URS)
Gyula Zsivtzky (HUN)
Gyula Zsivtzky (HUN)
Mikhail Krivonosov (URS)
Karl Storch (GER)
Ivan Gubijan (YUG)
Erwin Blask (GER)
Ville Prhl(FIN)
Ossian Skild (SWE)
Matt McGrath (USA)
Carl Johan Lind (SWE)
Duncan Gillis (CAN)
Matt McGrath (USA)
John DeWitt (USA)
Truxton Hare (USA)
Bronze
Koji Murofushi (JPN)
Ivan Tsikhan (BLR)
E ref Apak (TUR)
Igor Astapkovich (BLR)
Oleksandr Krykun (UKR)
Igor Nikulin (EUN)
Jri Tamm (URS)
Klaus Ploghaus (FRG)
Jri Tamm (URS)
Anatoliy Bondarchuk (URS)
Vasiliy Khmelevskiy (URS)
Lzr Lovsz (HUN)
Uwe Beyer (EUA)
Tadeusz Rut (POL)
Anatoli Samotsvetov (URS)
Imre Nmeth (HUN)
Bob Bennett (USA)
Fred Warngrd (SWE)
Peter Zaremba (USA)
Edmund Black (USA)
Malcolm Nokes (GBR)
Basil Bennett (USA)
Clarence Childs (USA)
Con Walsh (CAN)
Ralph Rose (USA)
Josiah McCracken (USA)
Table 1-2
26
Chapter One
Rules
The objective of the hammer throw event is to throw a hammer as far as possible
without breaking any of the rules governing the event. The only significant
change in the hammer throw rules since the introduction of the event during the
Olympic Games is the narrowing of the sector into which the hammer may be
thrown. Over the years, the sector marked on the field for valid throws has shrunk
from 90 degrees to the 60 degrees in the 1960s to the present 34.92 degrees.
The following section examines the rules of the hammer throw.
Previous Rules
In the early days, a steel ball attached to a long wooden handle was likely the
most convenient object to throw during competition, and no widely accepted rules
existed for the event (Gardiner, 1910). This left little for standardization and made
the comparison of results difficult. The implement changed during the course
of Flanagans career with the introduction of the modern hammer, which had a
single grip and manufactured steel ball. Additional rule modifications also shaped
the event, adding throwing cages, modern smooth-soled hammer throwing
shoes, and concrete throwing circles. (Prior to the 1950s, throwers would use
spiked shoes on dirt circles.) A protective cage was not used, and there was no
sector. When the sector was ultimately established, it was set at 90 degrees. The
sector shrunk to 60 degrees in the 1960s, then to 40 degrees in the 1980s,
andfinally to the present size of 34.92 degrees. These early rules focused mainly
on the performance of the throw and the throwing surface (Gardiner, 1910). The
dirt surface had to be leveled and smoothed. Since then, additional rules have
been added, and old rules have evolved as track and field gained popularity.
27
Athlete
Pat Ryan (USA)
Imre Nmeth (HUN)
Imre Nmeth (HUN)
Imre Nmeth (HUN)
Imre Nmeth (HUN)
Jzsef Csermk (HUN)
Sverre Strandli (NOR)
Sverre Strandli (NOR)
Mikhail Krivonosov (URS)
Stanislav Nenashev (URS)
Mikhail Krivonosov (URS)
Date
17 August 1913
27 August 1938
14 July 1948
4 September 1949
19 May 1950
24 July 1952
14 September 1952
5 September 1953
29 August 1954
12 December 1954
4 August 1955
Location
New York City, United States
Stockholm, Sweden
Tata, Hungary
Katowice, Poland
Budapest, Hungary
Helsinki, Finland
Olso, Norway
Oslo, Norway
Bern, Switzerland
Baku, Soviet Union
Warsaw, Poland
64.52 m
65.85 m
66.38 m
67.32 m
68.54 m
68.68 m
70.33 m
19 September
25 April
8 July
22 October
2 November
20 June
12 August
1955
1956
1956
1956
1956
1958
1960
Belgrade, Yugoslavia
Nalchik, Soviet Union
Minsk, Soviet Union
Tashkent, Soviet Union
Los Angeles, United States
Bakersfield, United States
Walnut, United States
70.67 m
71.06 m
71.26 m
73.74 m
73.76 m
74.52 m
74.68 m
75.48 m
76.40 m
76.60 m
76.66 m
76.70 m
77.56 m
78.50 m
79.30 m
80.14 m
80.32 m
80.38 m
80.46 m
21 July
29 May
20 June
4 September
14 September
15 June
20 September
12 October
4 September
4 July
11 September
19 May
19 May
19 May
14 August
9 July
6 August
16 May
16 May
1960
1965
1965
1965
1968
1969
1969
1969
1971
1974
1974
1975
1975
1975
1975
1978
1978
1980
1980
Table 1-3
28
Chapter One
16 May
24 May
31 July
4 June
21 June
3 July
22 June
30 August
1980
1980
1980
1982
1983
1984
1986
1986
Mark
86.74 m
Athlete
Yuri Syedikh (URS)
Place
Stuttgart
Date
30 August 1986
86.73 m
Brest
3 July 2005
86.04 m
Dresden
3 July 1986
84.90 m
Minsk
21 July 2005
84.86 m
Prague
29 June 2003
84.62 m
Seville
6 June 1992
84.48 m
Lausanne
12 July 1990
84.40 m
Bansk Bystrica
84.19 m
Szombathely
10 August 2003
10
83.68 m
Zalaegerszeg
19 September 1998
9 September 1984
Mark
79.42 m
Athlete
Betty Heidler (GER)
Place
Halle
78.80 m
Moscow
78.69 m
Minsk
78.46 m
Moscow
77.26 m
Tula
12 June 2006
77.13 m
Zhukovskiy
30 June 2013
76.99 m
Ostrava
24 May 2012
76.90 m
Trnava
16 May 2009
76.83 m
Doha
11 May 2007
10
76.72 m
Zhukovskiy
23 June 2012
Table 1-4
29
Date
21 May 2011
16 August 2013
18 July 2012
16 August 2013
30
Chapter One
Implement Specifications
Mens Hammer
Weight: 7.26 kg (16 lb)
Length: 121.5 cm (3 ft 11.75 in)
World Record: 86.74 m (285 ft 7 in)
Womens Hammer
Weight: 4 kg (8.8 lb)
Length: 119.5 cm (3 ft 11 in)
World Record: 79.42 m (260 ft 6 in)
Table 1-5
31
32
Chapter One
Equipment
The IAAF rulebook also states that any form of assistance that aids an athletes
ability to throw the hammer is forbidden (IAAF, 2011). Back belts and gloves
are allowed, however, to help prevent injury of the back and hands. Athletes are
allowed to smudge a sticky substance onto their glove so that they can improve
their grip and are allowed to tape individual fingers underneath the glove. In most
competitions, athletes may use their own implements, provided they are checked
and marked as approved by the competitions organizing committee before the
contest and are made available to all competing athletes. Officials normally will
mark a legal implement by putting a certain color tape on the wire and put
some type of marking on the ball near the swivel so the set screws cannot be
altered to remove weight from the implement. No modifications can be made
to any implements during the competition. If an implement is damaged during
the competition, it may have to be recertified. If a wire or handle breaks during a
throw before the hammer is released, the athlete receives an additional attempt
for equipment failure. If the implement is damaged subsequent to release, it is
generally taken out of the competition (depending on the level of damage). A
throw is considered legal even if the wire and handle contacts the cage as long
as it lands inside the sector line.
Throwing Ring
The IAAF rulebook also regulates the throwing environment (IAAF, 2011). The
throwing circle itself has a diameter of 2.135 m ( 5 mm) and is submerged 1.4
to 2.6 cm below the surface of the ground outside of the circle. A rim made of
steel or iron must surround the submerged throwing surface and be flush with
the ground outside of the circle. The surface of the circle itself must be made of
a non-slippery material such as concrete or asphalt. Athletes may not spray nor
spread any substance in the circle or on their shoes to enhance their grip.
Landing Area
The landing area for the put is marked with white lines 5 cm wide, which, if
extended, would do so at a 34.92-degree angle from the center of the circle.
The landing plane must be level and made of a material that permits the
implement to make an imprint upon landing. Grass or cinder is typically used. A
grass sector is acceptable, but it can get muddy and sloppy with lots of divots.
Better alternatives include: dirt, coarse packed sand, clay, or cinder. Either can
be raked smooth and no compacting is necessary. If youre going to install a
sand or cinder landing area, extend the sand area one foot beyond the sides of
the sector area. Do not place the foul lines right on the edge of the sand/grass
boundary. That way, the foul lines can clearly be drawn inside the landing area.
You will want grass or track surface around the circle so that the circle can be kept
free from sand/gravel. One final recommendation for the landing area: curbing,
landscaping beams, or railroad ties should be installed at the outer edge of the
landing area to stop the rolling hammers on hard ground. A flat landing area at
a distance of 295 ft (or 90 m) from the ring to the edge of the landing area will
be acceptable for most practices and competitions.
33
Chapter One
the hammer cage gates were significantly increased in height (Laurel, Wilson,
& Young, 2004). At this time, it was suggested (but not required) that an
effective hammer cage have movable panels (gates) that were 2.00 m wide
and 6.15 m in height. These dimensions were increased to 8.00 m in height
and 2.90 m in width.
Even with the changes in safety standards of the cage and the reduced
throwing sector, the inclusion and growth of the hammer throw event has
met considerable resistance from state high school associations, as the
hammer throw is only contested in one state. At the collegiate level, some
athletic administrators are reluctant to stage the event on campus due to
perceived risks. For example, the Ohio Valley Conference does not offer the
hammer event as part of the outdoor conference championships (Ohio Valley
Conference, 2009).
Rule 1, Section 9 of the NCAA Track and Field rulebook states that the
purpose of the hammer cage is to contain, but not interfere with, the flight
path of the implement (NCAA, 2011). The recommended minimum height
for the NCAA hammer cage is 6.15 m, and the rule book states that the
height should be increased to 8 m whenever possible. The gates are required
to be panels of suitable material between 2.74 and 2.90 m in width with a
fixed cage opening of between 8 and 9 m. It is also stated in the rules that
cage configurations that are more restrictive than the minimums set forth in
this rule may only be used with the consent of each participating institution
(NCAA, 2011). The problem, as noted by some coaches and participants, with
NCAA hammer cage recommendations and design is that implements can still
land on the track front and back straight-aways even when the cage gates are
operated correctly. The NCAA standards are far below the IAAF standards of a
smaller 7 m opening and gates that are 10 m in height and 3.2 m in length
(Laurel, Wilson, & Young, 2004).
After three hammer-throw-related deaths in European venues in 2000,
the 2001 IAAF Congress decided to reduce the landing sector angle to 34.92
degrees as a measure to improve safety (Laurel, Wilson, & Young, 2004).
Additionally, in August 2003, IAAF approved rule changes affecting hammer
throw safety cages. These two measures taken by the IAAF Technical Committee
were enacted to satisfy safety requirements as opposed to changing the event
by altering the implement weight, length, or number of turns allowed (Laurel,
Wilson, & Young, 2004). The IAAF considered the need for new cage designs
as prior specifications did not provide enough safety (see the diagram of
cage specifications in Appendix 1). The problem with earlier hammer cage
specifications and design was that implements could still land on the track along
the front and back straight-aways even when the cage gates were operated
correctly. The new design modifications were made to augment safety by
increasing the length and height of the gates as well as decrease the opening
between the front posts to accommodate the new throwing sector of 34.92
degrees. Studies of the trajectory of the hammer necessitated that the minimum
height of the additional two side panels and the gates be increased to 10 m
(Gutirrez, Soto, & Rojas, 2002). The new IAAF rule standards came into force
January 1, 2004 (IAAF, 2011). According to Laurel, Wilson, & Young (2004),
35
Figure 1-7. The IAAF cage was redesigned for increased safety, in 2003, with gates that
are 10 m in height and 3.2 m in length.
The new IAAF hammer cage design has worked well in terms of reducing
the risk of hammers landing on the track (Laurel, Wilson, & Young, 2004).
However, the new IAAF specifications have not been adopted by the NCAA
rules committee. At the 2006 outdoor championships of USA Track and Field,
Sam Seemes, CEO of the U.S. Track and Cross Country Coaches Association,
polled a select group of NCAA throws coaches regarding adopting the IAAF
hammer cage specifications. According to Mike Corn, assistant director
of the U.S. Track and Cross Country Coaches Association, these coaches
recommended not adopting the IAAF standards due to concerns related to
the narrower opening impacting collegiate throwers abilities and skepticism
that IAAF standards would really address safety concerns (M. Corn, personal
communication, March 17, 2010). Although the NCAA has detailed facility site
specifications for member institutions in numerous other sports, these detailed
venue and facility specifications are not applied across the board for hammer
throw facilities (NCAA, 2011). NCAA facility guidelines are not always enforced
for the hammer throw when an intercollegiate track and field competition is
held (M. Corn, personal communication, March 17, 2010).
36
Chapter One
Technique
Little is known about the technique used in Tailteann games. The technique
of the modern hammer throw has evolved over the years. The event was first
thrown on grass in spikes. Pat Ryan (IRL), the last of the Irish Wales, threw
57.77 m in 1913 with an amazing throw on grass with suspensions at each turn.
Pat OCallaghan (IRL) threw 56.95 m (1933) on concrete while keeping contact
with the ground. Karl Hein (GDR) 58.24 m (1938) and coach Sepp Christmann
developed the heel-ball turn technique. Harold Connolly (USA) was the first man
to throw over 70 m, utilizing a wide right leg and drag technique. Boris Zaichuk
(URS) was the first man to throw over 80 m utilizing a more modern technique
with the knees close together.
In 1976, there was a revolution in the hammer. Prior to that time, most
throwers tended to use a wound-up or torque method in the event. This
means that throwers attempted to gain a big lead on the hammer with the
lower body. An attempt was made to gain a separation between the hips and
shoulders, a crossing of the X, if you will, which would lead to a long pull at the
end (Dunn & McGill, 1991).
A modification of the older torque technique was used by the Polish athlete,
Zdzislaw Kwasny, in the 1983 World Championships. He stunned the Russians
37
6 ft
5 ft 9 in
5 ft 6 in
2.0
180
166 ft
151 ft
2.1
200
186 ft
168 ft
2.2
220
203 ft
185 ft
2.3
240
221 ft
203 ft
1
2
Adapted from Felton, S. (1967). Modern hammer throwing. Rosemont, PA: Sam Felton, Jr.
Table 1-6
Based on the figures in Table 1-6, it may be estimated that Syedikh has
an effective radius of greater than 6 ft, since a 286 ft throw would necessitate
too high a turning speed. He is not turning much faster than a number of top
throwers; he simply has an advantage in effective radius.
Range of Motion in Double Support
If a thrower can extend the time he exerts pressure on the ball, force will
increase. Syedikh is the master, as he lifts his right foot earlier each turn, and tries
to get it down sooner for a greater range of motion in double support. Figure 1-8
38
Chapter One
HIP AXIS
SHOULDER
AXIS
Adapted from Cairns, M. (1990). Basic point of modern hammer technique. Track and Field Quarterly
Review, 81(1), 4243.
shows the azimuthal angle of the hammer in double support. American coach
Tom McDermott adds, Power comes from two feet on the ground. One cannot
punch from one leg!
Free Leg Radius
The free leg radius is defined as the distance between the center of gravity of the
free leg and a line joining the base of the neck with the ankle of the support leg.
This distance must be kept rather small, as it relates to the previous point about
range of motion. The farther the free leg is away from the body, the longer it
will take to put it on the ground (Table 1-7). The result is that time is subtracted
from when the greatest force can be applied on the hammer.
Average Free Leg Radius (FLR1 Through FLR4) in the
Single Support Phases of Turns 1 Through 4 (in Meters)
Name
Trial
FLR1
FLR2
FLR3
FLR4
Syedikh
10
19
0.21
0.21
0.21
0.20
0.24
0.24
Litvinov
3
12
0.18
0.19
0.20
0.19
0.19
0.19
0.22
0.21
Table 1-7
39
Trial
L
(m)
SHJ (m/s)
SH2 (m/s)
Sh3 (m/s)
SH4 (m/s)
ShR (m/s)
ANGR
(degree)
Syedikh
10
19
80.46
80.02
17.7
18.1
22.6
22.4
25.1
25.0
29.1
29.2
42
40
Litvinov
3
12
79.32
ca. 80
16.0
17.0
22.2
22.6
24.9
25.2
25.8
26.5
29.2
29.5
37
37
Length of each throw (L), speed of the hammer at the instant of takeoff of the right foot from the ground in
turns one through four (SHJ through SH4), speed of the hammer at release (SHR), and angle formed by the
horizontal plane and the hammer path at release (ANGR).
Table 1-8
Chapter One
Figure 1-9. The right-handed athlete holds the hammer so that the handle
goes across the end phalanges of the fingers on the gloved left hand.
clockwise turner, or a lefty, he will use the right hand.) The majority of hammer
throwers turn counter-clockwise and will hold with the left hand. The right hand
will cover the left hand, as in Figure 1-9.
The Starting Position
Figure 1-10 shows the standard offset position for the hammer. Many variations
can be used, but the world record holder Yuri Syedikh keeps it simple: have the
thrower place the hammer behind the right side of the body, with the right arm,
reach back with the gloved left hand, grip the hammer as shown in Figure 1-10,
and hes ready to start. Many throwers stand in an upright position and swing the
ball into action (with a pendulum start) without it ever touching the ground. This
is an advanced technique that requires perhaps too much coordination for the
beginner. It falls into the category of nice to do, but not recommended.
Adapted from Dunn, G.D. and McGill, K. (2007). The throws manual (3rd ed.). Mountain View, Calif.:
Tafnews Press.
Figure 1-10. In the static start, the hammer is placed behind the right side of the body with
the right arm, and the athlete reaches back with the gloved left hand to grip the hammer.
When the thrower reaches back for the ball, his body weight will be
centered over the right leg. This will help him lift the ball into position by
straightening the leg, as he twists to the left.
41
Adapted from Dunn, G.D. and McGill, K. (2007). The throws manual (3rd ed.). Mountain View, Calif.:
Tafnews Press.
Figure 1-11. To start the throw, two winds are utilized to get the ball moving as the
athlete enters the first turn.
How many winds? Traditionally, only two winds are required, but no rule restricts
throwers from completing more. However, more than three throws would be
tiring! The winds are important in developing rhythm and balance in the throw.
Trajectory? A person using three turns must, out of necessity, wind with a slightly
steeper plane than the four-turner. Note in Figure 1-12 the plane for Syedikh
was rather steep in the 1976 Olympics. As he still uses three turns as a masters
thrower, the hammer remains in about the same plane today.
Low point? In the first wind, the ball is kept off to the right to prevent creeping
on the entry and in the turns. Ideally, you want the throwers low point to
be at zero degrees, or slightly left on the last turn. Due to the differences in
technical execution, what works for one thrower may not work for the next.
Generally, keep the ball off the right leg, around 300 degrees on entry, and
it will move to at least 0, or 360, by the last turn. Some throwers have tried
advanced ideas such as winding completely facing the right for the first wind,
then stepping in. This complicates matters and does nothing to improve
42
Chapter One
Adapted from Payne, H. and Payne, R. (1981). The science of track and field athletics. London: Pelham
Books Ltd.
Figure 1-12. The orbit of the throw starts flat and steepens as the athlete increases the
speed of the ball and travels across the ring.
distance. Others have tried stepping out a bit on the second wind to improve the
base and prepare for the entity.
How fast? Some top throwers have actually gone too slow here in the USA. The
Russian throwers arent seen often enough in this country to appreciate how
quick Syedikh is in the winds. His ball moves like a blur into the entry. Some
people concentrate so much on a slow entry that they never achieve decent
release velocity.
The wind should be treated as part of the throw, not a separate event.
As a throwers ability to turn increases, so should his entry speed. Result:
greater distance. In the beginning, however, the thrower must go slow to get
accustomed to these strange movements.
Coach Tom McDermott has some thoughts about speed in the hammer,
which make a great deal of sense. In a November 1990 letter to the author,
he writes:
How fast? This is called critical speed. This is the essence of
the athlete in the event. Its the speed he can handle. The
better the athlete, the more critical speed he can handle. It is
the difference between the champ and chump ... and yet the
coach should never mention the word speed. He should stress
only tempo and cadence. The speed will always be there
even more than most can handle. But alsodont extend the
rump in order to let it out for radius. Stay conformed, with the
body aligned with a straight back and a quick right foot.
The Russians are expert at working the ball in the active (or descending)
phase. They are very careful not to impede the balls progress in the upward
direction. In other words, they can leave the ball alone without pulling with the
upper body. Perhaps this ability is due to differences in the societies, where the
Russians do not have baseball and football but focus on lower body-oriented
sports, such as soccer?
43
Chapter One
Remember: hammer high, thrower low. As the speed picks up, the thrower
may find himself leaning back to increase the counter or displacement. While
all of these interesting things are happening with the left leg, what is the right
leg doing? When the hammer is at 75 degrees or less, the right foot should
come off the ground in an active fashion; this is not a discus turn! There is
a plantar flexion of the ankle joint, and a thrust using the large leg muscles.
The top throwers even exhibit a brief heel kick like a sprinter, as this powerful
plantar flexion of the ankle creates a snap of the right foot off the ground, up
and over the left ankle and lower leg, and then quickly down to the ground.
The landing is on the ball of the right foot, which immediately gives the right
leg a chance to apply another force. Some throwers have used a heel-first landing,
but this is rare and difficult to master. After the first turn, a thrower like Syedikh
exerts so much pressure on the right side that you can see his leg muscles react
to the force being applied through the leg and hip area. The placement of the
leg must be very active, not quite a vicious stomp, but a powerful, active placing
of the foot with an immediate potential to apply horizontal forces. At this point,
few athletes have been able to get the early landing of the right leg and the
unusual hip position that the world record holder attains. Due to the incredibly
fast placement of the right leg, Syedikhs hips are almost facing the ball. Even his
left foot is just barely ahead of the hammer.
Biomechanically, this is the most advanced technique in the world. No
other thrower has quite reached this level. Slower athletes may never achieve
these positions due to the lack of quick reaction time. The famed German
coach, Ernst Klement, explained that slower throwers must leave with the right
foot even sooner than the faster throwers. Syedikh has stated that he knows
he has the ability to overtake the hammer at any time, but this is not the case
with the rest of the world. Syedikh does not use a lower body lead on the
hammer, and, in fact, he gets farther back with the hammer on each turn on
good throws. This means that he leaves earlier, gets a good leg drive which
rotates the thrower/hammer system rapidly, and has the time to catch the
hammer earlier. This makes good, basic sense and is advice for any thrower
regardless of throwing ability.
Delivery
The hammer delivery is a lot like bailing hay; the athlete performs an explosive
turn and lift. In the delivery, the thrower must continue to turn right to the last
low point. The hammer is lifted with a powerful extension of both legs, while the
feet continue to turn.
Why are front squats important for top throwers? As the legs lift, the upper
body becomes more involved than at any time in the turns. Some throwers use
a braced left leg (it stops turning), which will cause the hips to stop also. Litvinov
is the perfect example of this technique. Syedikh has gotten away from this
technique in later years, not using a firm left leg block. The legs will straighten,
the hips go forward, and the arms shoot overhead, all in one fluid, continuous,
and powerful action. Immediately after release, the thrower must find a way to
keep his balance by lowering the center of gravity in order to avoid fouling. A
blocked release simplifies matters.
45
Adapted from Dunn, G.D. and McGill, K. (2007). The throws manual (3rd ed.). Mountain View, Calif.:
Tafnews Press.
Figure 1-13. The legs block and straighten at 90 degrees, the hips go forward, and the
arms shoot overhead, all in one fluid, continuous, and powerful action. Immediately
after release, the thrower looks up and keeps balance by lowering the center of gravity
and dropping.
References
Butler, M. (Ed.). (2003). 9th IAAF World Championships in Athletics Statistics
Handbook. Monaco: IAAF Media & Public Relations Department.
2. Connolly, H., (2006). History of the hammer throw. Retrieved from http://www.
hammerthrow.com/technique/articles/history.htm
3. Dunn, G., & McGill, K. (1991). The Throws Manual. Palo Alto, Calif.: Tafnews Press.
4. Ellerbe, D. (2009). Personal communication. March 25, 2009.
5. Gardiner, E.M. (1910). Greek Athletic Sports and Festivals. London: MacMillan
and Co.
6. Gutirrez, M., Soto, V.M. & Rojas, F.J. (2002). A biomechanical analysis of the
individual techniques of the hammer throw finalists in the Seville Athletics World
Championship 1999. IAAF New Studies in Athletics, 2, 1526.
7. Homer. (1984). The Iliad of Homer (R. Lattimore, trans.). Chicago: University of
Chicago Press.
8. IAAF. (2011). Competition Rules 20122013. Retrieved from http://www.iaaf.org/
9. Laurel, B., Wilson, D. & Young, R. (2004). Hammer throw safety cages. IAAF New
Studies in Athletics, 19(1):4751.
10. Lewellyn, T.G. (2008). Alameda county injury attorney: Our successes. Retrieved
from http://www.lewellynlaw.com/lawyer-attorney-1076265.html
11. NCAA. (2011). NCAA Division I track and field rulebook. Retrieved from http://
www2.ncaa.org/.../media_and_events/ncaa_publications/playing_rules/fall/
cross_country_track_field/index.html
12. Ohio Valley Conference. (2009). 2009 Outdoor track and field championship.
Retrieved from http://www.ovcsports.com/ViewArticle.dbml?DB_OEM_ID=6200
&ATCLID=650710
1.
46
2
Hammer Throw Review
Phase Designation
Author
Motor task
Gaede (1990)
Payne (1990)
Support
Bondarchuk (1978)
Cyclical action
Chen (2000)
Body position
Connolly (1997)
Hammer position
Bertram (1996)
Acceleration
Table 2-1
Operational Terminology
The following terms were chosen to best simplify discussion and will be used
wherever possible. The push-off leg will be defined as the leg that is last in
contact with the throwing circle prior to the single support phase.
In addition to the performer terminology, the following terms will be used
to define various events and phases in the throw. The preparatory phase begins
with the initiation of the throwing movement and is concluded at the moment
of takeoff of the right foot. Single support will be defined as the moment at
which the push-off leg breaks contact with the surface of the throwing circle
and the athlete enters the flight phase. The period of time in which the athlete
is moving toward the front of the throwing circle and has no contact with the
throwing surface will be called the flight phase. Double support is the point at
which the throwers right foot makes contact with the throwing circle following
the flight phase.
Description of Event
The hammer throw is probably one of the most technical events in track and
field. Unless there is a thorough understanding of hammer biomechanics (see
Chapter 3), the thrower may be limited in his progression. Most technical
problems in coaching can be traced back to a poor interpretation of a simple
fundamental of technique (Paish, 1979). There are four basic acceleration
48