Hammer Throw CampsWhat better way to practice your hammer-throwing techniques by attending ThrowsLab Hammer Throw Camp. The coaches will help guide you to throw the hammer to your skill level potential and furthermore it is a way to fast-track your throwing progress and hit more PRs in less time. The ThrowsLab coaches will help you with fine-tuning the combination of core strength, balance, and proper timing to help with a fitting projection of the hammer. As you know, hammer throw demands excess strength of hamstrings, thighs, and hips. They will give instruction on proper grip, body position, as well, the turns used to increase the speed of the hammer and knowing when to release the hammer to enable a throw that will go the distance.
When you attend a throws camp, you’ll be met by a group of youth, high school, collegiate, post collegiate, and master throwers all working towards the same goals as you: training smarter and throwing farther. A large number of coaches both attend and staff hammer throws camp, which means you’ll get to observe coaches refining their technique alongside your fellow athletes.
What makes ThrowLab’s Hammer Throw Camps Special?To begin with, we keep our coach-to-athlete ratio intentionally high to ensure that every athlete gets a ton of one-on-one attention, and to allow our coaches to work with every skill level present. Additionally, you can expect a minimum of 7:11 ratio of coaches to athletes at our hammer throw camps. Our coaches are the best in the industry, easily demonstrated by the results of their work. You can find our athletes in podium spots from USATF, Junior Olympics, and State, Section and League Championships. While our coaches are proud of their qualifications, the results they produce are what truly set them apart.
Coach Fouts has coached me (Malan Potts) for 4 years. During that time, he has proven himself to be a generous and giving leader who trains his athletes hard and encourages them to do their best. I saw a huge improvement in my technique after my very first training session. He coaches me in a way that I never feel like he is being critical. I look forward to my training sessions and camps. He is always willing to give me advice on the college process which has been extremely helpful. My entire family appreciates, Coach Fouts!!!!
Can Hammer Throw Camps Improve My Throw?Our hammer training camps bring expert coaching together with a supportive learning environment where athletes are surrounded by peers. Furthermore, hammer throw camps allow you to learn from the best, connect with coaches, and find the mentorship you may be lacking. ThrowsLab coaches will guide you on how to improve body mechanics, power, and speed through some basic drills that focus on gripping the hammer, executing the turns, and understanding the release point or the “finish” which will help you hit new PRs.
Understanding the hammer throwing jargonLike in any sport, it is important to have the basic understanding of the terminology that is used for the hammer throw track and field event. It will help you communicate with your coach, trainer, and peer athletes.
The Grip:When it comes to how to grip the handle of the hammer is determine based on which hand is your dominant hand. Hammer throws will wear a glove on the non-dominant hand to grip the handle for support and strength. The gloved hand provides control and to “push” or accelerate the implementation throughout the throw. Finding the right grip for your throw can maximize your results as well as help prevent injury. Once the athlete has thrown a hammer a few hundred times, the grip will become second nature.
The Wind/Swings:The purpose of the wind is to help generate momentum and create the high/low point of the throw. The norm is usually two winds, but there is no restriction. Find what works for you. The goal is to create momentum that you can control and accelerate throughout the throw.
The Entry:This is known as the “push” phase. This phase allows you to begin the initial technical movements of the throw.
Body positions considerations:
- Shoulders should be relaxed, this maximizes the length of the hammer
- Movement of the head should stay in line with the spine
- Keep hips and knees together as a unit
- Feet should remain in contact with the circle until moving into the “catch” or work phase
The Turns:The turns are used to increase the speed of the hammer. Generally, an athlete will do 3 to 4 turns, (a beginner may do 2 to 3 turns prior to release). You want to make sure the body is balanced with both feet strongly gripping the ground. We recommend being able to complete 10 turns correctly and consecutively before trying to complete the throw with a full release. A turn is a heel/toe combination on the non-dominant/block side foot, while a toe turn is performed on the dominant/power foot side. The movement goes from 0 degrees to 180 degrees from heel to toe, once the heel turn gets to 180 degrees the dominant side foot will “catch” by moving across the middle of the non-dominant foot (across the shoelaces) and attack the ground with the ball of the dominant foot. Both feet will then perform and toe turn returning to 0 degrees. Zero degrees is at the back of the circle or the starting point of the base.
The Release/Delivery:The thrower must begin to focus on one last effort. A final explosive counter and pull must be initiated. When the hammer is released out of the hands over the non-dominant side shoulder it should be close to 42 degrees if possible. Essentially it is released just prior to the “High Point” of the orbit created throughout the throw. Hammer camps place emphasis on the proven throwing techniques that will consistently increase your throw distance.
Your distance of the hammer depends on:
- The angle at which the hammer is being released
- The height at which is released
- The speed at which it has been thrown (most important)
How are Hammer Throw Camps Structured?Hammer throw camps take place over a single day or multiple days. While the format varies depending on the season, most camp days follow a general format. Days typically begin with drills in the morning, an hour-long break for lunch, and throws to finish the day. This format gives athletes a nice foundation to build upon in the second half of the day.
What Do I Need to Bring to a Hammer Throw Camp?We recommend that our athletes bring a hammer, throwing shoes, a water bottle, and a towel with them to camp. However, we keep a bit of extra equipment around to share with athletes who need it, and we keep an inventory of equipment available for purchase. We prefer that you come in throwing shoes, but you can still learn the drills, movements, and techniques we cover without them just make sure your soles of your shoes are as smooth as possible. Athletes should bring a snack and lunch so that they stay fueled throughout a very active day.
Frequently asked questions about ThrowsLab Hammer Camps
A ThrowsLab camp offers a balance of drills and throwing. The order is usually drills, lunch, then throwing. We make adjustments as-needed, depending on the format and time of year.
Yes. Not having throwing shoes isn’t ideal but still manageable to learn the technique, drills, and movements. We provide other equipment in limited quantities for ThrowsLab camps. You can also buy equipment from ThrowsLab at the camp or our online store.
Bring a hammer, throwing shoes, water bottle, and a towel to dry off implements just in case it’s necessary.
No. There are usually local places to eat lunch or you can bring food. There is an an hour for lunch each day at ThrowsLab camps.
We are very committed to keeping our coach-to-athlete ratio as small as possible. Our goal is no more than a 7:1 ratio. This means every athlete gets a ton of one-on-one instruction, but we’re also able to attend to a broad range of skill levels.