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James Hayward - hammer throw athlete

What training 'should' look like for throws athletes

BY JAMES HAYWARD

A question that comes up time and time again—regardless of age or ability—is this:
“What can I do to become the best thrower in the world?”

It’s a great question, but as much as I’d love to give you a one-size-fits-all answer, the reality is more complex. The truth is... it depends. There’s no magic formula or single path to success. Having some trouble figuring this out for myself, I thought I’d share what I’ve learned over the last few years to give myself the best chance at being in good shape heading into the season.

Training involves a mix of tailored sessions, ups and downs, consistent efforts and varied strategies. What works for one athlete might not work for another which is why tools like training plans are so valuable.

On the importance of training plans, I thought I’d share some must-do exercises—both in and out of the throwing circle—to help you build speed, strength, and explosive power. These drills and routines form the foundation of a strong training program, and whether you’re a beginner or an elite athlete, they’ll help take your performance to the next level.

Now I know that I said it's different for everyone. But, these drills might come in handy...

Plate release drills

Plate release drills

Hold a plate in hand. 5-15kg in the middle of the ring (or wherever you have a bit of grass). Do one swing overhead and perform 1 or 2 (see how good/awful you’re feeling that day), and release.

Ideally, you will need to release the plate in front of you. Make sure this is done in a somewhat empty field, and try to throw the plate as you would when releasing a hammer.

  • This will train your balance and rotational strength
  • It also encourages your foot placement accuracy and use of legs and not overextending through your back.

With a plate, the benefits also shine in its landing. If the plate lands flat, it suggests an equal release and strong use of legs. If you lean or overextend, not only will you feel it in your back (especially the next morning). But the plate will land awkwardly and roll away. Making your collection of the implement just that bit more annoying.

I do this 6-8 times in a warm-up just as I enter the ring to start getting a feel for how my session is going to look.

One-handed hammer swings

Hold the hammer in one hand and place the other on your leg. Practice 3-4 turns and alternate hands to develop the in ring balance and strength evenly.

Benefits

  • Builds grip strength and unilateral control
  • Encourages the orbit of the ball to flow into good positions

Cons

  • Make sure it is a light hammer as there's a risk of straining the shoulders and wrists if it's too heavy.

Sets: 2-3 sets of 8-12 swings

Heavy hammer rotational drill

Heavy Hammer Rotational Drill

Although they're simple, these drills can be made more effective by advancing the movements through increased sets, reps or by changing the number of turns. These are staples that will progress the core functions of your throwing.

Benefits

  • Improves rotational strength
  • Improves balance and comfort in tuning motion.

Cons

  • Higher risk of injury due to increase in force and tension against the body.

Do 8-10 repetitions of 3-5 turns (will take its toll!), but will be worth it.

Improve your form using these drills!

These drills should be a staple in your training program, as their consistent inclusion will not only enhance your performance but also complement and improve each other over time.

An important note to take is that using a heavy hammer isn’t throwing you off balance. Keep some sort of target as a reference point, as you can see, I’m using a water bottle, but a cone or even a big lump of mud work too!

To keep building on this foundation, let’s now explore some key lifting exercises to further strengthen your routine.

Medicine ball exercises in gym

Exercises for the gym

I know it sounds tedious, but I’d love to list three magical exercises you’ve never heard of that can teach you to throw the hammer or discus 95 meters, run a 100-meter sprint in 8 seconds, or jump 10 feet in the air. Unfortunately, that’s not quite the case.

Most exercises in the modern world have already been invented, tried, and tested—and for the most part, they work. That said, I strongly recommend incorporating some of these tried-and-true movements into your sessions.

Even if you absolutely hate the weight room and only manage to go once a week, or if you’re built like Ryan Crouser (or me) and live there every day, these exercises will make a difference.

Broad jumps on athletics track

Broad Jumps

Why it works

Develops horizontal power and leg drive, essential for the initial phases of a throw. Challenging your pals in the gym also makes for a bit of ‘healthy’ competition.

How to do it

Perform a standing jump as far forward as possible, focusing on explosive leg extension.

Sets/Reps

3-5 sets of 5-6 jumps.

Single arm landmine press exercise

Single-Arm Landmine Press

Why It Works

  • Simulates the rotational force and unilateral power needed for throwing.
  • Activates the cors while pressing.

How to do it

Position a barbell in a landmine attachment. Press the bar with one arm while twisting slightly, driving through the hips, and exploding up.

This can be done for strength with heavier weight of for power, trying to throw the bar to the roof. Just don't let go!

Sets/Reps

3-4 sets of 8-10 reps per arm.

Front and back squat exercises

Squats: Front Squat and Back Squat

Purpose

Develops leg and core strength while improving stability and balance.

For the squats, I couldn’t stress more that form is key! Take time front or back squat, make sure the bar is equal and comfortable sat on the front of your shoulders or the top of your back on your traps.

Brace your core (where your abs might be hiding), like you’re about to be punched. Squat depth changes from person to person, just go to a level that’s comfortable for you but that’s working your legs.

Pros

  • Front squats emphasize the quads and core, promoting upright posture.
  • Back squats target the glutes, hamstrings and lower back for overall power.
  • Supports rotational strength by stabilizing the core.

Things to keep in mind

  • Maintain proper depth (thighs parallel to the ground or lower) for full activation.
  • Avoid excessive forward lean in the back squat or collapsing chest in the front squat.
  • Use a spotter or safety bars for heavy lifts.

Sets/Reps

  • Strength Phase: 4-5 sets of 4-6 reps at 70-85% of 1RM.
  • Explosiveness Phase: 3-4 sets of 3-5 reps at 65-75% of 1RM, focusing on speed during the concentric phase.

Craft your own training routine!

I could list dozens more exercises, but these are just a starting point. The key is to experiment and find what works best for you.

Keep your program varied—mix up your reps, sets, rest, and exercises. Training doesn’t have to feel rigid or monotonous; it’s a chance to be creative and have fun. After all, this is a sport, and the most important thing is to enjoy it.

The throws community in particular is one of the most welcoming and supportive groups out there. Sure, we might look scary or grumpy on the surface, but beneath that, we’re a pretty lovely bunch. Ever had someone hand you chalk mid-throw, offer to help with your circle work, or give you pointers on your orbit? That’s the magic of this sport—it’s not just about pushing yourself but sharing the journey with others who get it.

So shake things up. Try something new, ask for advice, or challenge a friend to a little competition in the throwing circle. Training should be as enjoyable as it is rewarding. “Enjoy how you train, and you’ll never train a day in your life,” (or however the saying goes)—and in this community, there’s plenty of fun to be had.

Thanks for bearing with me through this. I'm far from the perfect thrower or mentor, especially as a university student myself. But if I can keep learning and passing on what I know, then I feel like I’m doing my part.

James Hayward - hammer thrower

On that note, I’ll be diving into more topics soon, like dealing with the challenges we face in training, the exciting changes coming to the world of throws in athletics, and some of my own reflections on the modern throwing generation. So, keep an eye out for more posts here on the Neuff Throwing Blog.

About James Hayward

James Hayward (Neuff blogger)

James is currently a second-year university student at Heriot-Watt University, studying Sports & Exercise Science alongside competing as a hammer thrower.

While he started competing in various throws events eight years ago, he has specifically focused on hammer for the last four years.

Originating from Rhonnda, James has competed for Wales as an U20 athlete and he only made his senior debut last year, meaning big things are ahead for this ambitious student-athlete!

Instagram: @jamesevanhayward

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