Many throwers in New York State are never exposed to the hammer throw until they attend college and are taught the event for the first time at 18 or 19 years of age. One of my goals with Forza Athletics is to provide high school athletes the opportunity to learn how to throw the hammer in a safe, nurturing, and fun environment (yes nurturing, I'll always be a teacher at heart). Along with the exposure athletes are having in the weight throw thanks to Section V allowing the weight to be contested indoors a couple of years ago, progress is being made in Western, NY.
One local thrower that has taken pretty well to the hammer is Monique Hardy. Monique will be a sophomore at Webster Thomas High School in Webster, NY this 2017-18 school year. She began throwing the weight this year as a freshman, in which she experienced great success. Along with winning the Section V weight throw championship, Monique finished third at New Balance Indoor Nationals with a throw of 48' (top throw in the USA for high school freshmen).
We began working together this past June to see if we could replicate her weight throw success with the hammer. After a couple of weeks of working together, Monique threw at the New Balance Outdoor National Championships held in North Carolina. Throwing in her first hammer competition, Monique fouled out of the competition. With that learning experience under her belt, we began to really focus in on the mental side of throwing as well (the software). With a more efficient routine and strategy in place, Monique experienced success in the Region 2 Junior Olympic qualifying meet held at SUNY Brockport on July 7th.
On this day, Monique took first in her age group (15-16), as well as first overall for all the female athletes competing. Her second round throw of 46.18m broke the New York State Frosh record set 10 years ago. You can read more about her record breaking performance by clicking http://ny.milesplit.com/articles/216287-frosh-hammer-state-record-goes-down-over-the-summer
You watch her record breaking performance below.
Monique will next be competing at the 2017 USA Junior Olympic Championships to be held on Monday, July 24th in Lawrence, Kansas. Best wishes to you Monique as you continue on your throwing journey.
A couple of weeks ago Forza Athletics athlete Savannah Cook competed in her first powerlifting meet. Lifting in the USAPL federation, Savannah totaled 924lbs., qualifying her for the 2017 USAPL Raw National Championships to be held in Orlando later this fall. Soon to come will be a guest blog post from Savannah, but for now you can view her lifting videos below.
If you are interested in throws or powerlifting programming, contact us at email@example.com.
The other day someone asked me about the transition to post-collegiate throwing immediately after graduating from college. It is an interesting question. My current research study with post-collegiate throwers may shed some light on the landscape of throwing at that level, especially since my research question is centered on the notion of why continue throwing.
After some consideration on the topic of transitioning to post-collegiate throwing, below I listed four traits or characteristics I think someone needs to possess in order to make a successful transition into the land of post-collegiate throwing. I would like to add that many more experienced coaches out there may find that different traits are necessary, therefore the list below is from my perspective and only my perspective.
With throwing, much like any other sports, it is rare to find a Phenom that takes the throwing world by storm in a relatively short amount of time. In most cases, specific to throwing, it takes time to develop the skills and traits necessary to be become an elite level thrower. In our case with Luis, he is in his fifth year of throwing. Compared to others who may begin throwing in 7th or 8th grade, Luis is behind the eight ball so to speak. He has exhibited the grittiness it takes in developing into an elite level thrower. He has goals, he is persistent in what he does, and his attention to throwing has not wavered. He could have “retired” after graduating from college last year. It would have been a pretty good career; one national championship and four All-American awards. His persistence to the sport of throwing has provided him with an opportunity to train with some of the best coaches and athletes in the United States. Like Dr. Duckworth clearly states in her Talk at Google, passion and perseverance are necessary in order to maintain focus and attention on a achieving one's long-term goals.
2. A Support System
I wrote an article about support systems a few weeks ago. Support systems make all look a little different, but the idea is that they provide individuals with love, care, guidance, and nurturing tendencies that individuals may not be able to fully provide. For our throwing example, the support system I am referring to is one that allows a thrower to continue pursuing their throwing dreams by providing; coaching, a facility to throw, a place to train and lift in, care, guidance, and other likeminded individuals pursuing similar dreams and goals. All are important.
As a post-collegiate thrower, if you are not able to secure a location a throw at, whether indoors or outdoors, it may make the dream to little more difficult to chase. Finding a group of likeminded individuals may be difficult to come by as well. If you are not one of the few individuals invited to train at the one of the Olympic Training Centers or one of the fewer individuals to receive grant monies in order to train, then the dream may be a little more difficult to come by. In Luis’ case, his training group is small. Just one other person in our small geographic area has dreams of continuing with her throwing career. Savannah and Luis working together has equally benefitted both of them. The camaraderie of having someone else to train with, throw with, and compete with has been a great asset to our training group.
Coaching is just as an important ingredient to the success of an elite post-collegiate thrower. With social media as large as it has got over the course of the past couple of years, people from around the world can instantly share just about anything in a matter of seconds. Virtual coaching is an avenue someone can pursue if they have a place to train, a group of people to train with, and a phone or camera. Moving someplace to train with a world-renowned coach may be difficult for most people to come by. However, reaching out to a coach and asking for assistance can’t hurt. You may never know the answer unless you are willing to ask the question.
3. Deliberate Practice
Anders Ericsson has spent the better part of his career focused on research about meaningful or deliberate practice. Not just showing up and going through the motions because you have to. What Anders, Angela, and Dan Chambliss have all written about is the time spent really focusing on a specific detail you are to a larger concept you may be trying to grasp. For example, in Anders’ latest book called Peak: Secrets From the New Science of Expertise, he writes about a student learning to play a new piece of music, and then playing that musical number for her teacher. After the student is done playing the music, the teacher asks her how much time was spent playing the piece. The student shares with their teacher that they spent a lot of time practicing the musical piece from start to finish. The teacher follows up with asking how many times was the piece practiced correctly from start to finish. The student replies with a couple. Even though the student spent hours and hours practicing, they were just going through the motions, not necessarily being deliberate about what they were doing. Just playing individual notes as opposed to playing a musical number.
The same can be said about throwing, writing, and just about anything else. Something I really tried to emphasize last year with my group of throwers was to really encourage them to focus and be deliberate about what they were going to think about or work on with the next throw. Each thrower is unique, so a cookie-cutter approach to common terms like ‘maintain posture’ or ‘turn-faster’ was not going to be meaningful or efficient. Similar to someone learning a to play the piano, it takes time to gain the necessary where-with-all to know what you are doing and then be cognizant of what you are doing, and to finally be deliberate.
In respects to throwing, a non-deliberate style and methodology may look like this (I am certainly guilty of having coached like this in the past). This is an example of focusing on one specific phase of throwing the hammer:
Not an efficient way to spend your time practicing. Not an emphasis on anything specific. Let’s just get our throws in for the day.
A more deliberate style practice may look like this:
4. Ability to Self-Assess and Reflect
Anything worth pursuing and accomplishing takes time. Assessing the path to get reach that specific goal is a trait that has generated some momentum in empirical research. Being able to reflect upon where you were, where you are, and where you want to be (Thank you Jim Valvano). The self-assessment process may be difficult for some people to grasp. In those instances, people may reach out to a ‘life coach’ to gain a better perspective on how things are going.
For throwing, something that I have encouraged all my athletes to do is keep a detailed journal of their lifting and throwing practices. I have heard from and spoke to many Olympic Games participants that could not stress enough the importance of keeping detailed training journals for the purpose of being able to go back and see what may have worked, what didn’t work, and how those training sessions affected meet day performances. Knowing when to stay the course or veer off the course is a skill difficult to master without some type of previous experience or background knowledge. Doing the same thing over and over again while expecting different results I believe is the definition of insanity. Knowing when to step back and evaluate the situation can save you a lot of time, energy, and undue stress while reviewing the big picture goals of what you are trying to accomplish.
For all the coaches who have experience coaching post-collegiate throwers, what other traits would you add to this list? Would you remove any traits from this list? Tell us more about your experiences in coaching post-collegiate throwers.
My best ~ Charles
We didn't have perfect weather on Sunday May 7, 2017, however it did not discourage our throwers and coaches from putting on a fantastic hammer clinic. In total five local hammer throwers, two parents, and one coach braved through the cold and wet conditions.
The focus of our clinic was to educate young high school throwers on proper warm-up techniques, introduce drills specific to the hammer, and of course throw the hammer. Although the hammer is not a contested event in Western, NY, the indoor weight is, it was still a great opportunity to have some fun and watch the hammer fly.
Below you will find some highlights from our hammer throwing camp.
If you are interested in attending a future clinic, or if you would like our Forza Athletics throwing team to come to your school to host a clinic, please contact us at firstname.lastname@example.org.
As always, thanks for reading~Charles
We could not have asked for a better day to host the 6th Annual ROC City Classic at Nazareth College. Our meet was originally scheduled for Saturday, but due to the pending weather, our meet was moved to Sunday. Great decision made by our Director of Track & Field. Forza Athletics was well represented at the meet, with both Luis and Savannah throwing the hammer.
East Coast Forza Athletics athletes Luis, Monique, Savannah, and Coach Infurna
Luis got things started with the men’s hammer at 10am. The hammer competition was very competitive with some of the best Division III throwers competing, especially throwers from SUNY Cortland and SUNY Brockport. Luis opened with a personal best throw of 61.30m. It is the first time in Luis’ career that I can recall, that he opened round one with a personal best throw. With as great a throw as that was, it was his best throw of the competition. Overall, Luis had three fair throws, had good rhythm, and threw two meters farther than he did last year at Division III Outdoor Nationals at Wartburg College. With his throw of 61.30m, Luis set the facility and meet record. Congratulations Luis!
Not to be outdone, Savannah competed in her second competition of the season. After opening with a throw over 46m at SUNY Geneseo last week, Savannah built up a great series and ended with a throw of over 48m. Her throw of over 48m won the meet and was over two meters better than her throw last week. Savannah’s current personal best throw in the hammer is just over 50m, at 50.39m. Savannah will be throwing this upcoming Friday at SUNY Brockport. I anticipate another great performance by Savannah. She has been diligent and mindful at practice, really focusing on one throw at a time. Congratulations on the win Savannah.
When I started Forza Athletics, I wanted to be able to provide throwers and coaches with content they could use to assist them in reaching their goals. Along with providing assistance when possible, I also wanted to put together a throwing club made up of like-minded throwers with big goals and dreams. I didn’t think our team would consist of throwers from both the east and west coast, but I have been pleasantly surprised.
A couple of weeks ago I began speaking to one particular thrower from San Jose, California. Her name is Meagan McKee. We exchanged messages through Instagram and spoke on the phone for quite some time. From the onset of our conversation, I knew Meagan would be a great fit for the Forza Athletics team. I would like to introduce everyone to the newest member of the Forza Athletics team, Meagan McKee. It is only fitting that Meagan introduces herself!
Hi! I'm Meagan McKee, thrower from San Jose, California! I was raised at many track meets, Highland games, and surrounded by other awesome and talented athletes, how could I not partake in the fun? My dad, Ron McKee, started me with the sport, as he was a shot putter and Highland games athlete himself. I started throwing in middle school, and realized I was good at it and that it could get me a collegiate scholarship. Fast forward to now, I threw for Fresno State and am now throwing post collegiately in the hammer throw and in the Highland games.
I love throwing because of all the great people you get to meet. Throwing in general whether it be track and field or the Highland games, is usually a tight knit community, so the more friends the better! It also allows me to be competitive and take my goals seriously. For track, my goal is to compete in the USA Championships and the 2020 Olympic Trials. As for the Highland games, my goal is to improve my marks and get into some of the larger meets!
With Division I, II, and III Nationals, as well as the New Balance High School Indoor Nationals wrapped up and in the books, today marks the "unofficial" first day of Outdoor Track. With the first day of Outdoor Track, we have put together a great combo for everyone to get their Outdoor season's off to a fantastic start. We have reduced the price of our Forza Athletics Distressed t-shirts to $15.00. With that price, you will also receive a free throwing video analysis of your throws.
Our coaching team at Forza Athletics is proud to announce our first Hammer clinic to be held on Sunday, May 7, 2017, from 9am-11am at Nazareth College.
Open to high school throwers currently enrolled in 9th-12th grade.
Dr. Charles Infurna and Luis Rivera will instruct throwers on proper warm-ups, hammer drill progressions, and a throwing session. Open to the first 10 registrants.
Click link below to register
For more information, download our brochure below
Charles Infurna, Ed.D. is the owner of Forza Athletics, a throwing club that supports and mentors high school, collegiate, & post-collegiate throwers. Dr. Infurna currently coaches DIII National Champion Luis Rivera and Savannah Cook.