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