HAMMER THROWING.
The muscles of the loins and back are the ones principally brought into play in hammer throwing, and by their development they become extremely serviceable in assisting the spine to bear the upper portions of the body. The practice of this kind of exercise must, therefore, be beneficial to those whose lungs and heart are too delicate to stand any of those sports, such as rowing, running, etc., which so particularly tax their working powers. Commence practicing with a hammer about 7lb., until the art of swinging while running is acquired; to learn this the run should be taken at first only six or seven yards from the scratch; before the run swing the hammer well, like a pendulum, in the direction of the mark two or three times, until it has acquired a good momentum, and then start, taking, at the first few attempts, one turn only in the run; afterwards, as the practice becomes easier, two turns can be made, and the runs lengthened in proportion. Some athletes, however, take three or four turns, but, as a rule, two will be found sufficient. Between the turns, run as far towards the scratch as possible, taking long, even strides to acquire a good impetus, and keeping up the centrifugal force of the hammer by swinging it well round low, and in a plane at right angles to the body. The arms should be kept quite straight the whole time, merely acting as if they were a prolongation of the handle. The work is done by the muscles of the back and loins, and in delivering the hammer at the scratch the athlete should, above all things, bear in mind that he does not lift it as if lifting to leg. The “devil” must be put into the swing as the hammer descends in the last half of the turn, so that the force has culminated by the time the hammer is crossing the line parallel to the scratch, where it must be let go, the body at the same moment being thrown back to counteract the impetus of the swing. The hammer should describe a curve at its highest point of not more than 11 or 12 feet from the ground. Avoid pulling at the handle in the run, and increase the pace and swing at each successive turn. The farthest throw of the 11lb. hammer, 3 feet handle, on record, is 176 feet. The 22lb. hammer has been thrown over 94 feet.
PUTTING THE STONE.
Balance the body on the right leg, the left side turned towards the scratch, the right foot being placed as near the seven-foot mark as possible, and the right hand balancing the weight, with the knuckles close to the shoulder; raise the weight up to the full stretch of the arm two or three times, till the muscles get into play, still keeping the weight of the body thrown on to the right leg, the left foot touching the ground slightly; when the balance of the body is obtained, hop three feet towards the mark, and then spring up sharply to the scratch line, throwing the weight away at the same moment, and bringing the right leg down, with the toe touching the scratch line and the right side of the body to the mark. By this means the follow of the body after the weight is prevented, and, by bringing the right leg forward at the moment of throwing, the whole force of the thighs are brought into play, and the muscles of the loins assist in the sudden turn of the body from left to right. The weight must be held on the lowest joints of the fingers and the palm of the hand, the wrist being kept as stiff as possible, and all tendency to throw it as a ball avoided. A heave is not so effective as a quick jump, with the muscles concentrated at the same moment. The quicker the hop and the throw are made, the further the distance put, provided that the balance is not lost. Any delay between the first hop and the final spring is fatal. In delivering the weight, let it be put upwards—that is to say, aim to hit an object about fourteen feet above the spot where the weight will pitch. The further the weight has to be put, the higher must be the elevation. No exercise is a greater proof of strength than this. Very little skill is required; and when once the way of putting is learnt, it seldom happens that a strong man gets beaten by the knack of a weaker antagonist.
The ankle is the part most likely to suffer, from the fact of having to spring with the whole of the body, and the addition of the weight. To practice, a cricket ball may be used instead of a heavy weight, and the spring made as before, with the delivery of the ball. After a little practice, a heavier weight may be tried until the one required can be put properly. The best “puts” on record are for the 22lb. weight over 36 feet, and for the 16lb. over 41 feet.
TRAINING FOR ROWING, ETC.
The present work is not intended for the guidance of professional oarsmen, or those who may row for large stakes, and who, when matched, leave their usual occupations and devote their energies to the better observance of the stricter rules of training. Such men invariably have a mentor worthy of following, and whose knowledge of right and wrong will lead them to success or otherwise, as the fates may dispose. The amateur, however, must be treated more gently and with more attention than the sturdier and hardier professional, or those who may have made the river and adjuncts their capital in their struggle through the world for a subsistence. The amateur, when he has an engagement before him, should take into consideration the time he has allowed him to train, and the mode of proceeding will depend in a great measure on the condition and previous habits of the man engaged. If a man is fleshy and of a full habit of body, a dose or two of mild purgative medicine should be taken, and slow walking exercise only taken on the day the doses have been administered. After the medicine has done its duty, if the amateur is very fleshy, a Turkish bath or two may be taken with advantage, the usual precautions against cold being used. The subject, after one or two of these sweats, is prepared for more arduous work, which may be taken at a fair pace in the form of good sharp runs and fast walks, which, like all other trainings, will become easier of accomplishment at each repetition.