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:
with a partner holding the tail end in different position of the throwing
the javelin tip against a wall and the arm is forced back, getting into
the delayed arm position.
into a hillside.
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
1. The Grip:
"finish" grip is preferable.
finger wrapped behind the binding, the thumb and middle finger behind the
edge of the binding with the other fingers on the binding.
javelin will rest across the hand.
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:
athletes throw a small weighted ball. Emphasize the action of the
legg initiating the throw.
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:
in power position.
in position to throw, palm up, head facing front, hips and shoulders to
the action by slightly lifting left leg off the ground.
the weight on a bent right leg.
the right leg hard. Pivot on the ball of the foot. Ground the
left heel first.
hips will rotate to the front with the shoulder, arm and hand to follow.
4. One Step Throws:
weight on the right foot.
forward with the left foot plant and follow with #3 above.
5. Two Step Throws:
with weight on the left foot.
the right and follow #3 above.
the feet pointed in the direction of the throw, excepte for the
"four" count "right" foot which is the throwing
6. Three Step Throw:
on the right foot.
reverse "C" or bow position on landing.
7. The Whole Throw:
first check mark at start of approach run.
second check mark as transition begins.
is: "left-right-left-right-left" or
one-two-three-four-five" and throw.
"Finnish" grip is very effective, but the "fork" or
"V" grip and the "American" grip are useful.
javelin is held horizontally at or near level.
throwers use 8 to 14 strides.
control in the run.
as left leg hits mark and count 1-2-3-4-5.
shoulders to side. Keep hips at about 45 degrees.
eyes straight ahead.
of javelin near the head.
aggressive, especially on count three.
3. Cross Step:
leg is soft, bent on landing.
leg usually points towards 45 degrees.
body lean from drive of the right leg before plant.
C. Throwing Action:
1. Beginning of throw:
weight passes before the right foot, a vigorous push/rotation is started.
leg drive is completed before the left is firmly planted.
foot lands heel first, with a slight flex.
foot finishes drive as left leg blocks.
2. Arm Action:
comes through high and over the shoulder line.
shoulder is like a whip handle.
occurs near front foot and as high as possible.
is released at about 27 to 35 degrees.
hand rotates right (inwards) after release, achieving a "thumb
As with the other throws, the feet shift and the center of gravity is usually lowered.