World hammer silver medallist Merlin Hummel reflects on his Tokyo triumph, lessons from Paris, and his drive to go even farther in 2026 in his exclusive monthly column for European Athletics.
"Best competition of my life"
Tokyo was the best competition of my life. Everything came together — the preparation, the focus, the confidence. When I stepped into the circle for my first throw, I told myself to stay relaxed and enjoy the moment.
In the very first turn, I could feel it was going to be a good one. I added power, hit it cleanly, and it flew to 82.77m – my best throw ever.
Ethan Katzberg threw 84.70m in the second round — a huge mark, and one I knew would be impossible to beat. But I set myself a smaller goal: to reach 83ms. I didn’t quite make it, but with one throw over 80m and another over 82m, I left Tokyo with a world silver medal — and the feeling that everything I’d worked for had come together.
Lessons from Paris
That performance didn’t just happen by chance. It started in Paris 2024, where I finished tenth in the Olympic final. I left disappointed but deeply motivated.
I stayed in Paris for about ten days afterwards, exploring the city — but every single day, I was thinking: 'What can I do better? How can I throw farther next year?'
That reflection changed everything. It became the foundation for how I trained, how I thought, and how I approached competition this season. The Paris experience gave me a hunger to improve, and Tokyo was the result of that determination.
Finding rhythm in Japan
Before Tokyo, we held our pre-camp in Miyazaki, in the south of Japan. It was very hot and humid, but I actually liked it — no long warm-ups needed, though you had to stay hydrated!
It was also my first time dealing with jet lag, so I didn’t worry about training distances. I trusted the preparation I had done all season.
Outside training, I really enjoyed Japan — the culture, the people, the food. I visited temples, explored the city, and loved how peaceful and respectful everything felt. After the final, I didn’t go crazy celebrating.
My brother, my physiotherapist and I ordered burgers, talked a bit, and went to bed. The next couple of days we just walked around Tokyo, visited restaurants, and enjoyed the moment.
Talking with Katzberg
Ethan Katzberg (gold medallist and Olympic champion) and I spoke a lot after the final. I knew he was going to throw far — maybe even 85 metres — because he’d looked strong all season.
A month earlier in Hungary, I saw him throw 80 metres even while jet-lagged, so I knew he had something big coming.
We talked about technique, rhythm, and how he’d changed his build-up this year — throwing shorter at the start of the season and improving step by step. That approach clearly worked. I learned a lot from watching him and from those conversations; it motivates me to refine my own technique even more.
A quick break before winter
After Tokyo, I took a short break. My girlfriend and I booked a last-minute trip to Istanbul — not exactly a quiet beach holiday, but a great experience. The city is loud and busy, full of energy and amazing food.
Now I’m back in light training — some gym work, focusing on fitness and losing a bit of body fat. I’m aiming to drop from around 15–16% to 11%, about five kilos less, while keeping or even gaining muscle.
It’s mainly for aesthetic reasons — I want to look and feel like an athlete — but it can only help performance too.
Building towards 2026
The next competitions will come early next year — the European Throwing Cup in Cyprus will be the first big one. This winter, I’ll focus on strengthening my back — not just the lower back like last year, but the whole back, including the traps and upper muscles — and of course, continuing to improve technique.
For me, technique is still the biggest key. If I can improve just five percent, I could add two more metres. That’s the challenge, and that’s what keeps me motivated every day.
Looking ahead to 2026, my goals are simple: stay healthy, keep improving, and keep enjoying what I do. Paris taught me how to handle disappointment, and Tokyo showed me what happens when everything clicks.
Now, it’s about chasing that feeling again — and maybe, going even farther.