Breakthrough

Every thrower has that instance where something just seems to click. You realize that you need to do "this" instead of "that." It can happen at any time, where it be a practice or a meet. Some times you don't even realize that you've fixed something until you see the implement fly a lift differently than it used to. Other times it's very noticeable because your form could be completely different.

I had a major breakthrough yesterday while at practice. My main hindrance for weight throw is that I under-rotate and pull the crap out of the ball at the finish instead of having it in front of me and pushing it.

Don't do the above! This particular bad habit has had very detrimental effects on my lower back. By finishing behind myself, I can cause permanent damage to the muscles next to my lower spine. I formed this bad habit over the last year and a half, but I'm finally starting to break it!

I've been working at this problem for a while now, but while practicing yesterday it just seemed to click and I was getting the ball around me. There are things that I have had to change to reach this point, such as: I am now slightly off-center to the left of the back of the ring and I have had to change my high and low points.

The above figures demonstrate what your orbit should look like for hammer. If I was to show my orbit sequence, my low point would be straight off to the side by my right hip and my high point would be off to the right, and I would throw directly into the cage. Now that I've changed some things up, my orbit is finally in a place where I can get some lift at the end of my throws instead of throwing eye-shot range.

Breakthroughs like this are immensely helpful to one's throws. They can happen at any time, but you need to put in the work. You can't just hope that one day you're problems will be fixed; you need to put in the practice hours and the reps in the weight room.

"Today I will do what others won't, so tomorrow I can do what others can't" - Jerry Rice