Written for Right handed thrower.
-> runway length has no limit
-> the throwing sector is 29deg.
(make a triangle with 2-20m sides and a 10m base to get 29deg.)
-> fault line should be placed where the distance between the sides of the triangle is 4m. The fault line is extended 75cm past the triangle.
-> implement weights: female - 600g
male - pee wee to midget (600g) juvenille (700g, juniors and seniors (800g)
-> a throw must land within the sector lines
-> the thrower may not: step on or over the foul line
turn their back to the throwing area without permission
exit the runway before the implement has landed
take more than 1 min. to throw
-> once the javelin has landed the thrower must exit the side of the runway, without crossing the fault line which
extends indefinately
-> for a throw to count, the steel tip must land first and must leave a mark. It doesn't have to "stick".
-> when measuring, pull the tape thru the back of the fault line and read the distance, to the nearest cm, from the inside of the fault line
a) American grip
-> the index finger rests at the top of the cord and wraps around
-> the thumb goes straight along the javelin
-> the javelin rests diagonally across the palm
-> the other 3 fingers wrap firmly around the cord
b) Finnish grip
Similar to the American grip except that the middle finger wraps around the top of the cord and the index finger is wrapped just above the cord
2) Target Throw
Stand with hips and shoulders forward and hold the javelin directly over your ear, just higher than your head, elbow in (not out to the side) and aim the tip downwards, at a point about 5-10m away. Throw the javelin by throwing from the shoulder (not elbow) and finish with a hard snap of the wrist (hand ends up down and out).
-> good warmup drill, even for advanced throwers
-> shows proper release technique
-> learn to throw thru the poin and/or thru the javelin (VERY IMPORTANT!!!)
Variations
-> for younger kids, create a target shooting game
-> start the target throw at 5m and over time progress to 10, 15,20 and so on until the distance is no longer increasing
3) Stand Throw
Start with your feet about shoulder width apart, feet facing 45-90 degrees sideways. The arm extends out and the shoulders turn side ways. Kee the arm relaxed, elbow slightly bent, hand higher than the elbow, elbow higher than the shoulder. Remember to LOOK FORWARD! There is no need to look back as the javelin should be visable out of the corner of your eye. The back leg should be slightly bent, front leg relatively straight. Start the throw by driving the hips forward and around but keeping a slight bend in the right knee.
-> it is imperitive that the javelin is moved in a straight line in the direction of the throw
-> the "Armstrike" brings the javelin from the withdrawn position to the target throw position, this time with the tip facing up (30-40deg.)
-> to do this the elbow must bend and the shoulders must turn forward, then rotate the shoulder, flick the wrist and see where it lands
4) Impulse Step and Throw
-> also known as the pentultimate stride or a 1-crossover throw
-> like a quasi-cross-step, the impulse step has the power leg drive forward in the air, but before the power leg contacts the ground (about when the are parallel), the block leg drives forward, creating layback and allowing the thrower to land in an excellent power position.. SOme peopel call this a scissor step.
-> throw as in the standing throw
5) Short Approach
This varies from athlete to athlete and from coach to coach. The javelin is already withdrawn and anywhere from 3-11 steps are taken, odd numbers are common. Each crosssover counts as 2-steps. I don't like the starting position many use for 3 and 5 step throws, with legs crossed at the start. I prefer to start with feet together, step out the left leg then do your crossovers.
-> REMEMBER: it doesn't matter how many steps you take as long as you increase your speed (acceleration) and are able to hit a good throwing position and throw out of it
-> experiment a bit with the number of strides to see what best suits the individual athlete
-> place a marker beside the runway where the short approach begins
a) 3-step throw: 1 step + 1 crossover
b) 5-step throw: 1 step + 2 crossovers
c) 7-step throw: 1 step + 3 crossovers
d) 9-step throw: 1 step + 4 crossovers
6) Withdrawl of the javelin
-> arm extends out and the shoulders turn side ways, while the hips slightly sideways (45-90 degrees
-> arm is kept relaxed, elbow slightly bent, hand higher than the elbow, elbow higher than the shoulder
-> LOOK FORWARD! There is no need to look back as thejavelin should be visable out of the corner of you
-> the withdrawl will take approximately 2-3 steps in an approach run
6) Adding a Runup aka The Full Approach
This is also quite variable and will depend on the athlete. The goal is to maximize speed without losing or modifiying the key elements of a successful throw (see above). Remember to leave room for a recovery step after throwing as it will be needed if you create enough force to throw far.
Start with the javelin over the shoulder and take your chosen number of strides.
-> withdraw the javelin, preferably during 2-3 step
-> then go through your short approach, throw, and recovery step
E.g. Thrower A: 10 stride runup and withdrawl, 6 step short approach, throw, recovery step
-> if the athlete steps over the line, have them back up there stating position
-> if the athlete comes up short of the line have them increase there speed, this teaches them to be aggressive rather than being afraid of the foul line.
-> to help the athlete get the runup down, first have them walk through the throw, them slowly increase the speed
-> also, have beginners count their steps (even out loud) until the process becomes automatic
Javelin Runs - Practice running with the Javelin
a) Carry (over the shoulder)
b) Repeated Withdrawls
c) Crossovers
Weighted Ball throws - any of the above throws with a weighted ball. Can be purchased or fill a tennis ball with sand and cover with duct tape
Medicine ball throws - overheads, soccer style throws, etc
Rubber tubing work - a variety of drill to strengthen the shoulder area. Can work the power position, keeping the arm back etc