Welcome To Javelin Training
Javelin throwing is traditionally a track and field event in athletic competitions where the javelin, which is technically a spear, is thrown. Men and women both compete in this sport in their respective decathlons and heptathlons.
Throwing a javelin in competition requires a great deal of practice. Javelin technical training can focus on agility, strength, precision, and power. For this reason, many javelin throwers also participate in other track and field events.
Free-weight javelin technical training is the most common way to build up the necessary muscles, but more complex exercises with metal rods and resistance bands help with the specialized movements and flexibility required.
Unlike other throwing events, javelin allows the competitor to build speed over a considerable distance. In addition to the core and upper body strength necessary to deliver the implement, javelin throwers benefit from the agility and athleticism typically associated with running and jumping events. Thus, the athletes share more physical characteristics with sprinters than with other, heavier throwing athletes.
Javelin Technical Training can take years to perfect, but here are a few basics on how the experts do it:
Step 1 - Preparation: During this phase, relax the muscles of the right shoulder, arm and wrist, while concurrently allowing for an easy running action.
- Begin with the right foot.
-Lift the javelin above the head.
- Point the right elbow forward.
-Turn the right palm upward, creating a platform for the javelin to rest upon.
-Aim the javelin in the direction you're moving while keeping the javelin pointed slightly down.
Step 2: Approach Run. After you've practiced this a while, the approach run can take 13 to 17 steps. The run-up is shorter for inexperienced throwers.
-Keep your hips high and run on the balls of your feet.
- Let your free arm swing more across the body.
-Flex the arm carrying the javelin to fix its position.
Step 3: Withdrawal.
-Upon reaching the checkmark, speed a little bit ahead of the javelin instead of pushing your shoulders and the javelin backward (try to relax arm and shoulder allowing javelin to reach the point of full arm extension and fully rotated shoulder).
- Keep your head facing the way you're throwing.
-Keep your hips at right angles to the running direction.
-Shift your right leg forward and up to help keep hips in proper position.
Step 4: Transition, often referred to as the cross-over.
- Keep the right foot close to the ground.
-Let the right heel touch the ground.
- As the right foot moves forward, move the left foot up and lean the torso back.
Step 5: Pre-Delivery Stride. The left leg moves forward to align with shoulders and hips.
-Wait for the left foot to touch the ground, then straighten the torso.
The javelin and shoulders should be parallel.
- Position the throwing hand above shoulder level.
Step 6: Delivery. Once the left foot hits the ground, the left side must be ready to handle the thrusting of the right leg, which drives up and forward and brings the hips into a right angle with the throw.
- The left arm should pull back while keeping it parallel to right shoulder. This will assist with right shoulder and chest moving forward and aligned with the hips,as this is taking place continue through with the throwing arm with the elbow leading.
- Move the throwing shoulder over the left leg; hand should follow through.
- Lift the left leg and move the throwing arm, with the elbow placed high and close to the midline. The javelin release angle should account for aerodynamic lift and drag. Experts recommend 33 degrees as the optimum release angle.