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Tue Nov 03, 2009 9:04 am

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Master Masters Athlete
Joined: Thu Sep 14, 2006 1:11 pm
Posts: 76
Location: Peekskill, NY

Hi

I'm looking for ways to increase my speed in the hammer throw-I seem to get to a certain point (third turn) and then my technique falls apart. Any drills or other suggestions appreciated.



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Tue Nov 03, 2009 11:38 am

 
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Master Masters Athlete
Joined: Mon Oct 06, 2008 6:11 am
Posts: 87
Location: Northern Illinois

Have you ever tried light hammers? Not sure how old you are, but if your comp weight is 16lb, try a 14lb or 6kg hammer. If comp is 6kg, try 5kg, and so on.

You'll learn to throw the lighter implement with the added speed, and hopefully will ingrain motor patterns that transfer over to the comp implement.

I've had some success with this, plus it's easier on the body.

_________________
"No matter which you choose, you won't be too far from being right." -- JChang



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Tue Nov 03, 2009 11:41 am

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Master Masters Athlete
Joined: Thu Sep 14, 2006 1:11 pm
Posts: 76
Location: Peekskill, NY

Thanks-I was wondering if this goes for weights as well. I'm on the 25lb but will go to 20 in two years-any experience with that?



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Tue Nov 03, 2009 1:47 pm

 
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Master Masters Athlete
Joined: Mon Oct 06, 2008 6:11 am
Posts: 87
Location: Northern Illinois

I'm not as successful with it in the weight throw. My comp weight is 35lb, and I've tried throwing a 25lb in practice for speed. The 25lb goes nice and far, but I haven't seen a similar increase with the 35lb.

A very experienced open hammer thrower told me that's because the 25lb is too light. He said I should be using a 30lb weight instead for light work. I may try to make a plate loaded 30lb weight to test his theory. I made a plate loaded 44lb weight to train heavy for the 35lb. Not sure how it will hold up though.

_________________
"No matter which you choose, you won't be too far from being right." -- JChang



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Wed Nov 04, 2009 6:42 pm

 
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Master Masters Athlete
Joined: Mon Sep 11, 2006 7:27 pm
Posts: 105

For speed, train heavy for awhile. I'm over 60, so throwing the 16# hammer forces me to have good tecnique.

Then, before I do any serious 5k hammer throwing, I blast a couple of 4k throws. Getting use to speed is the key.

For the weight, the 20# is plain stupid. So is the 25#.



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