Hammer Rotations

Click on our video below for a demonstration of this type of exercise.

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How to Do Hammer Rotations

Step 1 – Coach and athlete begin standing an arms length + ball diameter away from each other.

Step 2 – The athlete stands with feet spread approximately hip distance apart.

Step 3 – The coach initiates the movement by throwing the ball toward the hands of the outstretched arms of the athlete on one side.

Step 4 – The athlete catches the ball at chest height with extended arms, rotates in a horizontal plane, wraps the ball around the head, then releases the ball on the opposite side towards the coach’s chest.

Step 5 РAllowing the athlete to follow through, the coach tosses the ball back into the athlete’s hands on the same side for the athlete to repeat in the opposite direction.

  • This may also be performed against a smooth, reinforced wall.

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