Lately I have been having some good discussions on Facebook about hammer throw technique and hope to have some further articles about the topic this season. In the meantime Martin sent me a video of his throw last month to learn more about how the theory of technical applies to an actual throw. Below are a few comments.
As I wrote about in January: the correct hammer orbit is our objective and everyone needs to focus on it. So to start off, try to look at the orbit length. Here is an example from 270° on the final turns:
When you look at the path of the hammer, the length is not growing. The hammer needs freedom in the third and fourth turns.
I think the orbit is not growing in the final turns because in the first turn the low point is a little bit too far to your left and you try to use your body’s power to hold it there in the final turns.
Despite what many think, the low point should not begin at 0°. This is because, no matter how good you are in the turns, the low point will wander to the left. The goal is to have the low point in the middle in the final turns since it is there that the hammer has the most tension and a low point that is too early or late will hurt the balance.
Once the low point goes forward it cannot be brought back in subsequent turns without slowing down the hammer. This is what you do: your orbit has to be shorter to try and control the ball and hold on to the low point. For this you lose speed. Therefore it is important to start with a good low point and you must start with the hammer more to your right.
Simple try to get the low point a little earlier and then you can let the hammer orbit grow witout worrying about the low point in the final turns. Give that a try and see how it works.