Drills for the Javelin

1. A medicine ball can be used for almost every aspect of the throw.

2. Throw weighted balls. Keep the weight at four (4) pounds and under.

3. Hip drill. Exaggerate your throwing position without an implement.  Bend right leg way down, keeping both feet on the ground.   Come up and drive the hips forward at the same time.  "SNAP".   Get the hips to come forward quickly.  Drop back again and repeat.

4. Exercises with a javelin:

• Pulls with a partner holding the tail end in different position of the throwing motion.
• Place the javelin tip against a wall and the arm is forced back, getting into the delayed arm position.
• Throwing into a hillside.
• Stretching exercises.
• Lighter implement for arm speed.

5. Bounding drills. There are many variations incorporating both the single and double leg responses.

6. Wall pulley.  Use the regular handle or make a grip from a broom handle, and situate the pulley such that it operates at 30 degrees to simulate the throw.

Teaching the Javelin

1.  The Grip:

• The "finish" grip is preferable.
• Second finger wrapped behind the binding, the thumb and middle finger behind the edge of the binding with the other fingers on the binding.
• The javelin will rest across the hand.
• It should be held as if it was a wet bar of soap.  Do not squeeze fingers on the shaft.

2.  Relate Back To Power Position:

• Have athletes throw a small weighted ball.  Emphasize the action of the legg initiating the throw.
• Emphasis should be on finishing with shoulders square to the direction of the throw and a lifting on the left side.

3.  Move To The Standing Throw With The Javelin:

• Feet in power position.
• Javelin in position to throw, palm up, head facing front, hips and shoulders to the side.
• Initiate the action by slightly lifting left leg off the ground.
• Keep the weight on a bent right leg.
• Drive the right leg hard.  Pivot on the ball of the foot.   Ground the left heel first.
• The hips will rotate to the front with the shoulder, arm and hand to follow.

4.  One Step Throws:

• Place weight on the right foot.
• Step forward with the left foot plant and follow with #3 above.

5.  Two Step Throws:

• Start with weight on the left foot.
• Plant the right and follow #3 above.
• "Left-right-left" or three-four-five."
• Keep the feet pointed in the direction of the throw, excepte for the "four" count "right" foot which is the throwing stride.

6.  Three Step Throw:

• Start on the right foot.
• "Right-left-right-left" or "two-three-four-five."
• Emphasize reverse "C" or bow position on landing.

7.  The Whole Throw:

• Use first check mark at start of approach run.
• Use second check mark as transition begins.
• Rhythm is: "left-right-left-right-left" or one-two-three-four-five" and throw.

Javelin Technique

A. Approach:

1. Grip:

• The "Finnish" grip is very effective, but the "fork" or "V" grip and the "American" grip are useful.
• The javelin is held horizontally at or near level.

2. Run:

• Most throwers use 8 to 14 strides.
• Maintain control in the run.

B. Transition:

1. Withdrawal:

• Use straight pullback.
• Withdraw as left leg hits mark and count 1-2-3-4-5.
• Rotate shoulders to side.  Keep hips at about 45 degrees.

2. Steps:

• Keep eyes straight ahead.
• Point of javelin near the head.
• Be aggressive, especially on count three.
• Keep palm up.
• Shoulders/hips separated.

3. Cross Step:

• Right leg is soft, bent on landing.
• Right leg usually points towards 45 degrees.
• Achieve body lean from drive of the right leg before plant.
• Keep palm up.

C. Throwing Action:

1. Beginning of throw:

• As weight passes before the right foot, a vigorous push/rotation is started.
• Right leg drive is completed before the left is firmly planted.
• Left foot lands heel first, with a slight flex.
• Right foot finishes drive as left leg blocks.

2. Arm Action:

• Elbow comes through high and over the shoulder line.
• Throwing shoulder is like a whip handle.
• Release occurs near front foot and as high as possible.

3. Release:

• Javelin is released at about 27 to 35 degrees.
• Throwing hand rotates right (inwards) after release, achieving a "thumb down" position.

D. Recovery:

As with the other throws, the feet shift and the center of gravity is usually lowered.