Articles posted during 1998 in the Javelin Discussion Forum by the US Javelin Thrower
Author: Tom Pukstys Subject: angles and height Date: Tue Apr 28 00:30:40 1998
Doug is right about keeping the tip down near the head. Make sure this is happening until your plant leg touches the ground. Many throwers try to throw the grip of the javelin. Think about throwing the point of the spear. This way everything in between your hand and the point is aligned. Think of it like a flashlight. You control the spot were the light shines with your hand....throw the jav through the light beam. Tom Pukstys
Author: Tom Pukstys Subject: Vernon's theory Date: Wed May 6 15:33:56 1998
Vernon is correct in saying the plant needs to be straight. But if you are to forward or on top of it, your leg will buckle under the pressure. If you come in from a lower angle, something like a slide into second base(I'm trying to give some idea, but don't laugh) it will help you keep the leg firm, you will be forced to keep it stiff so as to not fall forward. When you are on top of the plant, you are already throwing and it is possible your leg will bend down during your pull.
Author: Tom Pukstys Subject: Ericks lift Date: Wed May 6 15:23:14 1998
Erick, The lift is correct. You get it by staying behind your plant better. Usually young throwers will go after the spear hard in order for more power. To throw real far you must catch and pull the javelin harder, not strike past your block. You can see a javelin is released behind the plant leg on long throws. This is the lift you get from the plant. Not only do you get speed from stopping, you get the lift from the opposite action of the leg going down, everything else rises.(For every action there is opposite reaction) So try keeping your chest higher and get your plant a little further out than usual. But don't take action on the spear until you block hits the ground. This should automatically give you some height without aiming high. Let the legs work first. That is important. I hope this helps. Tom Pukstys
Author: Tom Pukstys Subject: Standing Throws Date: Sat May 9 22:20:10 1998
Hello boys, I will offer you insight on why you don't throw much better with the help of a run-up. To give you an idea, I have thrown about 180 feet from a stand, and that's pushing it. I could do better but my technique would have to break down in order to get more distance. I have thrown 285'10" and to me standing throws don't mean much. The technique needed to generate force, for standing throws, and the power you get from a run, a reaction force, are different. It is complex in accomplishing the idea, but the fact is you guys don't do a good job of using your block to set up your throw. Zelezny is the best at it. He doesn't throw far at all from a stand. The block will create a sort of jarring effect that creates a force threw the body and helps you create speed. You have to keep your arm back at the moment of impact of your plant though. What you guys are doing is trying to throw past a plant and your throw becomes a strike or a push after the spear. To throw far with a run, you must still pull the spear. It takes the right leg to turn into, the left block leg, and your right arm to stay back until the block is solid first. Zelezny drops the right knee into a straight left which gives him great torque, and then he pulls up over his plant, but the jav is released from behind the left heel. The plant gives the spear the lift. He doesn't chase it, it is already gone. So to help with throwing from a run-up, try to let the plant hit first and stay at an angle behind it and will lock then you can pull the trigger. There is more to it, but I would have to show you in person.Tom Pukstys
Author: Tom Pukstys Subject: Run-up contribution etc. Date: Sun May 10 17:03:57 1998
Jeff, You make some great observations. Like I said before, the left leg makes the power for zelezny, there is no drive off of his right leg, this would put him to forward. From observing Jan warm-up over the years I noticed that when he does easy throws he tries to stay behind the chest and almost back on his right foot at release. He tries to get the javelin to float and land flat. This means he is not working on his throw, but he is working on the leg positions. Or staying behind his left. I have had the problem of breaking down technically from a full run-up, but at the time could kill a five step throw. I worked on planting all the time but, not on how my right foot worked. when I started to drop the right foot in like Jan, I was able to maintain a plant even at high speed, and throw further. I don't throw to hard in training, but I always try to stay behind my plant. I know it may not fly as far as it could, with a big strike, but I know it works from a full run. So I practice full runs without throwing. And I try to keep positions in training throws no mater what the distance. I always try to feel that solid left side, and then strike past my face. If I chase it too much I will not feel the shock of the left, just a sort of slowing mechanism. Please ask more questions if this is totally unclear. I can explain some more. Tom
Author: Tom Pukstys - Subject: more on run-up Date: Sun May 10 17:26:51 1998
Jeff, So, what I do to practice the run-up with the full throw is actually separate the two and then concentrate and commit to doing it in competition. This works for me. First you must trust what you are trying to achieve. I know of a few drills to help you with the feeling of the plant, and also the ability to throw from a fast run. I throw a med ball with two hands, from the side of my body. Sort of a swipe type motion. The ball doesn't go far, but, you can throw with the same steps as you would a javelin. You won't wear out your arm, but you will have more training into the correct leg position. The principal is to keep the ball as far back as possible until the plant lands. then use the right side to pull the ball through up and out. From the side of your body. Like swinging a bat. I do hundreds of these, even thousands. That is where my trust comes. I do it the same way so much, that the wrong way is no longer a problem. I am not afraid of some of the feelings that seem wrong, but work when you need a killer throw. I notice myself talking in my head about taking a chance on my instincts right before I have had big throws in competitions the last few years. I threw 281'1" on my last throw of the year this past season, after an injury, and my best throw until that one was 264. I was pumped, and committed to the memory of good throws in the past, and the feelings from the training sessions etc. I nailed that last throw. It was great. My point is for you to train and compete with specific goals and commit to them for a long time, sometimes they won't seem to work, but that can be your body skill for that day, I always stay disciplined through the hard times. But once I am ready to compete, I simplify my technique, and run fast, put the leg out, drop the right in, and wait for the shock, then a strike with the arm. A great throw will feel like a cough from being hit in the gut. not a drive of the whole body. You will be limited by your physical prowess, when driving a spear, but no limits if you hit the legs first. Ask Jan....... I hope this help Tom.
Author: Tom P Subject: Andrew Date: Sun Jun 14 02:07:42 1998
There is a big difference between 72 and 80 meters. The velocity is not so different, but the lift you need from your plant will take a lot more power. Some people can just power it out to 80 meters, but their physical output will be high. There are many variables to mention, but it is a big difference. But it is possible. To prepare for your nationals, I would concentrate on specific ability, and do a little less general stuff. This means to polish up on your run-up, your shoulder flexibility, your plant etc. Then you can do sprints, plyos, and weights. I would do plyos twice a week. Sprints twice a week, and lift 3 or 4 days. Don't do to many different types of lifts, just do your core lifts. Keep reps between 2 and 4, and weight medium to high. But get rest the last week before the meet. Just work on specific weaknesses you may have, and set goals to reach. Good luck!
Author: Tom P. Subject: planting Date: Mon Jun 15 22:55:49 1998
The plant should be in front of you, or you will go around it or fall to the left. These are bad things. As for jamming it down, no. You should slide into it. You will go up and over it. So jamming it down is not totally right. Think about running into a plant and the jolt starts the arm strike.
Author: Tom P. Subject: planting .. Date: Wed Jun 17 17:45:01 1998
Scott, I have the inability to really lock my left leg. I try to get it straight but under full speed I break a little. Even though I bend my left, it still feels like I'm holding it. To answer your question...I try to focus on my left leg, but I must turn the right down in order to stay back enough to hit an angle where I can hold my left. So I use both legs to hit the left. I hope you understand
Athor: Tom Pukstys Subject: Rob's crossovers Date: Thu Jun 11 15:14:56 1998
Rob, You are right in some ways about cross steps being a march. I will try to give you some ideas. First, I used to think you had to run off of just your left leg. But in reality, you must push off the right and pull the left. It would take a lot to explain in detail, but I'll tell you what to try. I take some barriers (,whatever I can find), the barriers should be about 2 or 3 inches high, and place them on the ground wide enough where you have to work hard to clear each barrier during a cross over run. I will do repeat cross steps over these barriers to improve my ability to drive off each step. When doing a cross step, try to run tall with your center of mass, hip area, leading the way. You must think of moving that mass forward, not just moving the legs. I hope this helps. I hope Daryl can offer some of his insight to. If you want, call me at 504-761-1996, it's O.K. Tom.
Tom P. Hip drive or plant? Tue Sep 29 21:50:34 1998
Many people have asked about the hip drive into the plant recently. Although I think about the right hip leading the spear, I work off of the impact of the plant for the final drive of the hip. But, from a standing throw you have to actually push the right hip forward. From the run, the throw comes from setting the right hip in position, and letting it hit the left plant, at it's stopping point, Sort of a collision. If my hand is back and relaxed, I get a great pull, then as the javelin comes over the top. the plant is held solid and tall, and the spear is struck, past like a whip. But if you don't stick the plant, the whole throw becomes soft, and you lose speed and lift on the spear.
Tom P. Plant Wed Sep 30 14:39:07 1998
What I mean by collision is the whole throw begins with the impact of the plant. The right hip will be set to move forward once the plant hits. Then the whip begins. Is doesn't feel like that when you throw shorter distances. But when you go for long throws it must be done.
Tom P. Crosstep power Mon Oct 5 10:21:48 1998
To help increase your ability to do a powerful cross step run, you should train using a weight sled to pull. Actually, any type of resistance will work, you don't actually need a sled. An old tire tied to you with rope would be fine. Two times a week you should do about 10 x 30 meters of this resisted cross step. It will help you pull your lead leg and then push off, and then you will need to push off your following leg (right leg on a right hand thrower) to keep momentum. Then when you do it without any weight you will be more capable in your cross step power. Do it for 6 week
Tom Jan Z. style pullovers Tue Oct 6 23:35:39 1998
A new twist on pullovers from Europe....... I spent some time with Backley who trains with Zelezny during winter months. He told me about how Zelezny was tested with electrodes on his arm while doing pullovers. He was also tested while throwing. The test showed the muscles used during the normal pullover are different from the throwing muscles. What made the same muscle patterns work was when Zelezny cupped his wrists during the pullover. He holds his hands as if flexing his forearms. This creates a shorter pullover, but is technically more sound. Now anytime he throws a med ball, or other ball, he uses the cupped wrist. I tried it and it forces you to use correct technique to throw. It becomes very javelin orientated even when throwing a ball. With a normal ball throw, your hand would be back, and if you do this with a javelin, it would point in the air. So doing these pullovers, and ball throws with the new style, will help you control the tip of the spear a little better. There is more to it, but give it a try. One more tip......When doing a pull over with the new grip, remember to use the armpit part of your shoulder more than usual. This will develop your ability to have a high arm release, which if done right, gives you lift on the spear.
Tom Jan sits upright Wed Oct 7 11:39:14 1998
I'm sorry I forgot to write that Jan does sit on an incline bench to do the short motion pullover. What I mean by cupped is the same as flexing your forearm. You hold the wrists forward not back. I find it strange myself, but I get the point. Tom
Tom P. Tip of the day Thu Oct 15 19:31:57 1998
For technical control on the spear I throw at a target. I will use a towel, and try to spear it from about 50 to 100 feet. We sometimes use a tennis ball and have contests. When I was in college, my coach, John Kenneson, helped me take it one step further. He moved the cone further and further away. It made me help clean and controlled when I threw the spear. Not just reckless throws. Then we tried using four cones to form a zone at which he wanted me to hit with the least amount of effort. I would try to use my whole body to throw. Not just my arm. This was 1990, and I broke out that year with 273'3. I was light and fast, and could simply rip the spear, without hurting myself.
Tom Pukstys Andy's drill Sat Oct 17 10:43:48 1998
Andy, Your biggest change in throwing a javelin compared to a baseball will be to learn how to use your legs. Half of the distance you get during a javelin throw will come from the lift your legs will give you. If you did the same with a baseball it would go over the head of the person you were throwing to. The main difference will be the release of the spear will happen behind your block leg. You will go up and out after a spear. With a baseball you will go down and through to your target. You will have to practice javelin throwing by keeping a stiff block leg and having your hips, chest and shoulders, lead the hand during a throw. It will almost feel like you are staying back behind your plant and using it to throw off. You will have to keep the chest up during the throw or you will pull down on the javelin and lose the throw.
I hope the advice helps. With 93mph you can find some success with the javelin. You will have to bring your legs and l waist up to standard. Good luck.
Tom P Ab power Mon Oct 19 14:13:34 1998
Just a small bit of information for all throwers. For some abdominal power try doing twists with a bar. Two times a week, do 5 x 30 with a standard bar. If you can get the light metal bar, do 50 reps. When you stop your twist, make sure you are using the stomach to stop.
Also try a drill I saw Bob Roggy do on video. It helps, abs, low back, and shoulder flexibility. What you do is lay on the ground face down. Have someone throw a light medicine ball just over your head. You will have to arch your back to catch it, and throw it back. It will help strengthen throwing muscles and give you some dynamic power. 4 x 10 reps twice a week is good, but you can do more if needed. It is a drill I use a lot.
Tom - Run-up to throw - Thu Oct 22 01:06:00 1998
Most coaches want the thrower to throw from either a three step start, or five step. For the right handed thrower your right foot will be ahead of the left when you start the steps. Once you get comfortable, you can jog into the steps. How many is a complex question. Just do a few and keep it comfortable.
Tom Pullovers Thu Oct 22 00:59:57 1998
With the wrists curled in on an incline bench, Your range of motion will be short. A lot shorter than with the wrists back. The key with the new pullover is to make power in the arm pit. When throwing, you will have the benefit of turning sideways to help keep the arm back.
As for weight, Backley was using 10 lb. on each side for six reps. I struggled with the bar. So the weight is light. You have to keep your arms straight with the zelezny style pullover. But also do your normal style.
Tom P - 80 meters on crap technique - Mon Oct 19 18:53:02 1998
I think there are many techniques to use to throw 80 meters. In reality, it is not that far. When I feel good physically, I can hit 80m, a hundred throws in a row in training or whenever. I guess the term, more than one way to skin a cat comes to mind. Some athletes are capable of much more than they do, but get it done with what they have. Now, to throw over 90m, it takes great technique and explosiveness.
I will agree to the statement that sometimes it takes more explosiveness then technique to be good. You just don't want to have bad technique as to not kill yourself trying. But it's true, you simply sometimes just have to nail it. Being in a world final takes the balls to hit one when the pressures on. Most guys techniques falter at the big meets. It's the one with the best composure who usually wins. I guess the most important thing I do is to throw hard, but I do try to find ways of finding better tech. to throw a little farther.
Tom Tip of the day: Medicine balls Thu Oct 22 23:14:53 1998
I just spoke to Mikaela Ingberg (World #3 Finland, jav star) about the importance of medicine ball training for javelin throwers. Med-balls are used for general conditioning, strength, and flexibility. They are also used for very specific drills, and skill training. If there is one type of training all javelin throwers should do, it is Med-ball training. Mikaela is coached by Tapio Korjus, 1988 Olympic Champ, and extremely highly regarded individual. If he says do med balls, don't argue. Now I will list some of the types of med ball throws I do, and have seen done in Finland and Germany. -Two-hand overhead forward throw. Simple, effective way to build the muscles up for throwing, and also develop power for long throws. These throws can be done in a variety of ways: including: -standing with feet shoulder with apart -standing, with block leg forward -kneeling on something soft, for more shoulder isolation -laying on the back, coming up to sit-up position and throwing: helps the stomach muscles -Three step and 5 step run-ups These drills are general throwing ability drills. You can do sets of 5 or 6 for 10 to 20 repetitions. For heavy balls 5kg, or higher, don't do more than 50 to 60 throws a workout. For 3 and 4 kg balls, you can go over a hundred, but make sure you can handle it. With 2 kg balls, 300 throws in a workout is possible. There are some stories of people doing a few thousand throws in a workout. I don't recommend it, but if you feel like you want something bad enough. It might work. If you have a way of getting an incline bench with a rounded back. That would work great for throwing from. You don' t want anything sharp against your back. You can also try using another ball to help you arch your back in a throw. This will give you a bigger stretch on your pull. You can do about 50 repetitions here also. I can try to list some more throws next week. I'll be away from my computer until Tuesday.
Tom More on med balls Thu Oct 22 23:16:44 1998
I forgot to mention the cycling down of weights in the med balls. Of course you should do heavy stuff early, befor the season. During the middle weight throwing, add some light balls in there for speed. Once the season begins, you should be going mostly for speed, with light balls.I have done a cycle like this: Start with a 5kg ball, do about six different throws. Every 6 weeks I go 1kg lighter on the ball. 5-4-3-2-1....then bomb some throws!
Tom Pukstys Arm power...... Thu Oct 29 00:44:47 1998
A few tips on developing some extra power in your throwing arm. First you must get in some throwing form by doing two arm med ball throws for several weeks.(Read Post Below) The stress of one arm work should not be jumped into. So lay some ground work first. In the weight room you can begin to do a one arm pullover with dumbbell's. At first use light weight to get the feel for it. The best way will be to use an incline bench, with the top of the bench at the top of your head. You need room to do the pullover. It is best to simply do a straight up and down motion over your head. Elbow bent a little. Go back as far as you can, feel the stretch, and pull it back to the top of your head. 5 x 10 is good to start, then lower reps every 3 weeks, and raise the weight. Don't go heavier than 45 to 55 pounds. Do it twice a week. On the field you can do some one arm ball throws with a heavy ball. Use a three pound ball, into a wall, and throw easy for repetitions. It's best to use a ball which can bounce a little so you can catch and release quickly. Don't try to throw too hard here. The stress is too high, just be firm and work 5 x 12 reps. For those of you who can handle big weight, start with a 6 pound ball, and work down in weight. If you are good with the heavy ball, than stop and go to lighter balls, strength is not your problem, it is speed. But you can build a nice base with the heavy stuff. Every three weeks you should go to a lighter weight. But still keep your reps above 8. If you don't have any weighted balls, you can try tennis balls filled with a variety of weights, and taped. If you use lead, it can get nice and heavy. The lightest ones can be filled with sand. The ball throws are a simple pattern to follow for improvement. It is like weight lifting. Build a base with slow movements and high reps, and get lighter and faster in time. The most important thing to know is don't try to kill the heavy ball. It will not help you. Only tear something. But if you throw as hard as you can without forcing the throw. Than you will be O.K. Once you get down to the near baseball weight. Than you have to kill it. I try to throw a 400 gram ball at least 350 feet. A baseball close to 400feet, than you know your arm is lively. Good luck!
Tom P. run-up or stand Thu Oct 29 16:12:27 1998
For the heaviest balls, do the throwing from the stand. But when you go to the lighter implements, try three and five step throws. But don't overrun your throwing ability. When you work on arm power, you are also working on the plant. Hit the plant hard always. So don't run too fast as to collapse at the finish.
Tom more on arm power Thu Oct 29 00:44:47 1998
The same stuff can be done with weighted javelins. You can throw some of each. But the balls can be done indoors, and are a little safer for the elbow.
Tom Pukstys German circuit training Mon Nov 9 13:36:37 1998
Here is the program used by Raymond Hecht and Peter Blank. I do this in the fall to get in shape, it is very demanding. There are eight exercises and you perform for 20 seconds, then rest 20 seconds. You go from one exercise to the other. You do three sets. Allow 5 minutes between sets. But while you wait there are 120 calf jumps to do. Or you can jump rope. -hang snatch -sit-ups to opposite sides -squat -hanging, feet to hands -box jump -behind the neck jerks -squat jumps, touch the ground -hyper extensions for low back ---Then 120 jumps between sets Use light weights. 20 seconds of work is a lot, and 20 seconds of rest is nothing. It will beat your ass. This should be done once or twice a week.
Tom Pukstys Re: Upper body work Tue Nov 17 20:27:53 1998
The bungee drill explained in the other post can also be done with a rope. I like the idea of turning the hip and having enough flexibility to not move the arm. The rope forces this. The bungee cord will expand and let you pull a little. The catch of the hand at it's back most position should happen when the plant leg hits the ground. Janis Lusis once told me, "Do not take action on the spear until the plant hits the ground".
Teaching the arm motion still has a lot to do with the impact of the plant. The impact must create the post to begin the strike. O.K. we have talked about this...so now what to do with the arm? Of course there should be some pullovers and medicine ball work performed in order to get the power in the shoulder to accept the force of the plant. To gain some more striking power, med balls of lighter weight can be used. Also use one arm ball throws for some simple explosive throws. The only thing you should look out for now is the travel path of the arm and hand. To simply throw a ball is not actually correct for the javelin path. The arm and hand of a javelin thrower has to take a higher and straighter path than a ball thrower. This can be done by pronating the hand at the top of the arch it travels on. Analysis tells us long javelin throws are released behind the plant. Unllike a ball, which is out front. This happens because the javelin needs lift with velocity to travel maximum distance. So, when training with a ball...imagine the hand is throwing and your thumb is facing behind you. At the top of the throw, snap your thumb forward and release the ball at the top of the motion. This motion most closely resembles the flat attack angle release of the spear. If the ball gets lagged in the hand it will still fly. If the javelin gets lagged, it will be released to point high and die in mid flight. The special arm motion must be done, even at some expanse of velocity. Hitting a spear clean and flat is way more important. Vernon O., I have a few other drills I can explain, but I think you know what to do from here. But, please ask if I can explain more or clarify. Tom
Tom Pukstys Drills for the penultimate step Tue Nov 24 22:45:28 1998
The last step befor you throw is called the penultimate step. It is vital to be good in order to put you in position to have good throw. Most throwers fail to do a good one and fall into the throw. The p-step is actually an aggressive push off the left leg(for a righty), that has to be done fast in order to keep your momentum. Most people pop up in the air and slow down before they throw. A good last step assures you of continued movement into the block. Drills to help you: -with a javelin, go to the long jump pit. Take or more steps away from the pit. The goal here is to do a run-up and then jump off your left leg and land as far as possible in the pit on both legs. (don't throw) This exaggerates the step but will make it easier for you to accomplish under duress. Do about 10 to 20 jumps a workout.
-another drill is to do continuous penultimate for 30 meters. Your goal is to do a cross step with the focus being on the left leg step to be greater than the right leg step. It becomes a skip with the left leg propelling you. This is done with a javelin. And you are sideways like doing cross overs. Do 8 10 10 x30 meters. I will also work the penultimate while pulling weight
Good luck!