How to Train for the Hammer Throw

One of track and field's lesser well-known events is the hammer throw. The hammer throw is also one of the most technically demanding sporting events available to athletes. While the hammer throw may not make you feel like a rock star, training your technical proficiency for this impressive event pays off and is a rewarding experience.

Instructions

    • 1

      Divide your training season into three phases: preparation, pre-competition and competition. Follow the training season with a brief recovery phase consisting of a few weeks of low-intensity fitness activity.

    • 2

      Focus on polishing your hammer-throwing technique during the first phase of training. Spend several days per week working on throwing technique basics like posture, rhythm, balance and ball speed.

    • 3

      Focus on developing your core strength throughout your training season. Do core workouts every day of training except on designated rest days. During the first and second phases of your training, you should do core training five days a week and rest two days.

    • 4

      Weight train two or three days a week during the first phase of your training. Work on your general fitness on the days when you are not weight training or resting.

    • 5

      Incorporate competition-style hammer throwing in the second phase of your training. Three times a week, practice the hammer throw and try to simulate competition conditions. Take measurements and set performance goals at this time. You may even want to record yourself throwing to get another perspective on your technique.

    • 6

      Get feedback from coaches and examine your performance closely at this time to assess areas that need more work and refocus your training routine. Realize that if you alter your technique, your performance will likely suffer before it improves, so be patient when tweaking your throwing technique.

    • 7

      Take care to balance different throwing routines if you participate in more than one throwing event. Athletes who compete in multiple track and field events often have a difficult time balancing skills development. Take care to avoid overworking muscle groups and overtraining in general during this phase of your training. Start to phase out weight training prior to competition.

    • 8

      During your competition phase, eliminate weight training. Continue core training four days of the week. Alternate between full-strength hammer throw days and general fitness days. Rest two days of the week, assuming that you are competing one day of the week.