Crossover
In the case of a right handed thrower, the crossover is initiated by having the right leg stepping out and across in front of the left leg. This step helps to move the athlete’s lower body ahead of the torso, tilting the athletes body backwards away from the direction of throw, The arm is taken as far back as possible.
Throwing Position
The athlete’s left leg steps out into a wide throwing stance, with the heel contacting the ground prior to the rest of the foot. Hips rotate to the right and the left hip faces the direction of the throw. The rear leg is partially flexed at the knee and is turned out to the side. The body is tilted backwards, and the javelin arm is fully extended.
The Throw
The athlete’s right knee rotates vigorously towards the direction of the throw and forces the hips in the same direction. The hips are followed by the chest which must be thrusted towards the direction of the throw making the body act as a bow. The javelin arm now acts like the end of a whip and is pulled forwards at speed above the shoulder. The body is forced forwards up and over a straight left leg and the javelin is released in front of the head.
Reverse
After the javelin is released, there must be a counter of the throw to stop yu from crossing the foul line. The athlete continues to move forwards bringing the right leg forwards and placing it in front of the left leg.
Note:
The purpose of the run is to add speed to that of the throw.
Throw speed Your velocity
Total combined speed of the javelin
The faster you can run the more speed you can add to the javelin when you throw it.
Training steps:
Step 1 Lead ups
Step 2 A 3 stride throw with a ball using javelin technique
Step 3 A standing throw with a javelin
Step 4 A javelin throw using a run up
Step 1 Lead ups:
Starting lead up activities all involve balls! They culminate with modified ball activities that are based on javelin technique.
Two handed throw with a basketball
While sitting the athlete uses both hands to throw a basket ball from behind the head. This activity forces the athlete to lean back and pull the basket ball vigorously over the head. It helps the athlete to experience the stretch and pull actions of the muscles of the chest and shoulders. Start by using a volley ball for this practice. As advances are seen in the athlete progress to a basket ball and then a light weight medicine ball.
Coaching tips:
- Reach back as far as possible behind your head with the basketball
- Without overbalancing backwards, let your elbows drop back as far as possible
- Pull the ball forward with as much force as possible
- Extend the throwing action as far in front of your head as possible.
Two handed throw:
Take two or three short strides to simulate a run up in a javelin throw. After the 3rd stride you should have thrown the ball.
Two legged jump and throw
This practice is quite difficult and demands a good co-ordination and quick explosive muscle actions. It simulates the athlete’s pull on the javelin and in doing so it strengthens the athlete’s abdominal muscles. Novices should begin with a small jump and push throw. The action then progressively builds up in intensity so that each athlete jumps higher and throws the ball from behind the head.
Coaching tips:
- First practice this action without the ball
- Think of jumping and then contracting the abdominals to pull the shoulders forward
- Use the light weight ball and work your way up to heavier balls.
Lift Turn and Throw:
A lift turn and throw simulates the hip action and rotation that the athlete will use in a javelin throw. The drill must be performed slowly until the required actions are well learned. It can be made more vigorous and explosive with practice.
Coaching tips:
- A right handed athlete will turn the hips to the front by rotating the knees (firstly in the same direction)
- Imagine a corkscrew action, with your knees turning to the front followed by your hips, chest and arm.
- Practice the action slowly to begin with and do not concern yourself with distance.
STEP 2: Three stride throw with a ball using javelin technique.
The athlete begins by facing the direction of the throw with the feet together. The athletes shoulders are turned 90 degrees with the left shoulder forward toward the direction of the throw and the right shoulder back. The athlete extends the left arm in the direction of the throw and the throwing arm to the rear. The ball is gripped in the athlete’s right hand with the palm uppermost.
The athlete’s left foot steps one stride forward, and the shoulders remain rotated with the throwing arm fully extended to the rear. The athlete’s right foot steps across and ahead of the left foot, and the athlete’s body leans backwards. Next the athlete’s left foot steps forward into the throwing stance, wit the heel placed down first. The athlete’s bodyweight begins to shift forward.
To begin the throw, the athlete’s hips and chest rotate towards the direction of the throw. Thrusting the chest forward, the athlete pulls the throwing arm in the same direction, with the hand passing above the shoulder. The throwing arm flexes, and the elbow leads the throwing hand in the throw. The left leg and left side of the athlete’s body straighten and the right side of the body moves forward and rotates around the left. The athlete releases the ball above and in front of the head. After the ball is released the athlete’s right leg steps in front of the left leg to stop any further forward motion.
Practising a 3 stride throw:
A right handed athlete begins a 3 stride throw with the throwing arm fully extended to the rear. The athlete takes the first stride with the left foot. All actions are initially performed slowly and mechanically so that they are fully understood.
Increasing the 3 stride throw to a 5 stride throw.
The athlete now adds 2 additional strides at the start of the 3 stride throwing sequence making it a 5 stride throw. The athlete walks through the sequence with the throwing arm extended to the rear. A right handed athlete begins a 5 stride throw in the same manner as a 3 stride throw. The athlete turns the shoulders 90 degrees away from the direction of the throw and keeps the throwing arm extended throughout the approach. The position of the athlete’s shoulders is maintained until the actual throwing action follow.
A 5 stride throw is as follows
Sequence left right left crossover left throw
Stride 1 2 3 4 5
The cross step in which the right leg steps across in front of the left leg occurs on the fourth stride, and the throw occurs after the fifth and last stride has been completed.
Coaching tips:
- Remember that this drill is similar to the 3 stride throw the only difference is the addition of 2 strides at the start.
- Be sure to keep the palm of your throwing arm extended so that it is parallel to the line of throw.
- Turn up your shoulders 90 degrees so that your right shoulder is directly to the rear. Walk through the approach with your hips thrfacing the direction of the throw.
A 5 stride walk and throw with the throwing arm extended on the first and second strides.
The athlete adds 2 strides to the start of the 3 stride walk and throw. The athlete extends the throwing arm during the first and second strides. The athlete’s throwing arm stays extended until the throwing action itself is performed. Once the athlete’s have learned the 5 stride walk and throw they van increase the speed of approach.
STEP 3: Standing Throw with the Javelin:
The athlete places the left foot forward in a wide throwing stance keeping the throwing arm fully extended, palm facing upwards tip of the javelin at eye level, and vision forward. The athlete’s left shoulder and left arm forward and the left arm points in the direction of the throw. The athlete’s right knee rotates in the direction of the throw forcing the hips and the chest in the same direction. The left arm swinging to the left to help pull the athlete’s chest forward. The athlete pulls the javelin forward above the shoulder. The athlete’s throwing arm flexes at the elbow. The left leg and left side of the athlete’s body extended upwards.
The Grip:
There are three ways in which an athlete can grip a javelin. These are
Index finger grip
The index finger grips the shaft to the rear
Of the binding. The athlete’s thumb lies
Along the side of the binding, the javelin
Lies in the centre of the palm and is gripped
By the fingers
Second Finger Grip
The index finger is extended along the shaft
Of the javelin and the thumb lies along the
Side of the binding. The second finger grips
The shaft of the javelin to the rear of the
Binding.
V- Grip
The shaft of the javelin is gripped in the V
Formed by the index and second finger. This
Grip is immediately to the rear of the
Binding. The athlete’s thumb lies along the
Side of the binding.
Securing the grip on the javelin:
Stick the javelin into the ground and slide the throwing hand down from the tail to the binding and practice the grip.
Coaching tips:
- The javelin must lie in the valley
Formed from the centre of the base of
The athlete’s hand to the division between
The thumb and index fingers of the
Hand wrapped around the binding.
Throwing the javelin to the ground:
Start with the throwing arm flexed, then slowly extend the arm to its full length. Make sure that your palm is facing upwards and then take one step forwards and throw the javelin.
Coaching Tips
- Keep the point of the javelin at eye level
And directed down towards the ground.
- Pull on the javelin as though pulling on a
Rope past your ear.
- Pull your throwing arm forward keeping
The elbow of your throwing arm close to the
Javelin and well ahead of your throwing hand.
Standing Throw;
Like throwing the javelin onto the ground except point the eye of the javelin upwards. Take a wider stance and throw upwards.
Coaching Tips:
- Begin the throw by rotating your hips and chest toward the direction of the throw.
- Pull the javelin forward, with your elbow leading the hand, and release the javelin above and in front of your head.
STEP 4 Javelin Throw and Run Up:
You start by facing the direction of the throw, holding the javelin in the carrying position. Your body should be square to the direction of the throw. Your arm should be flexed at the elbow and the palm must face upwards. In a 5 step sequence a right handed thrower steps forwards with the left foot for the first step of the approach and begins to take the javelin back to arm’s length. By the second step you should extend the javelin arm and rotate the shoulders 90 degrees from the direction of the throw. The hips should remain square to the direction of the throw. On the third step you should lean backward slightly. The cross step and the fifth step occur one after the other in quick succession. The cross step will put you into a backward lean.
On the fifth stride your left leg steps making a wide throwing stance. The heel of the left foot hits the ground first. Once you make the throwing stance you must rotate the hip and the knee vigorously towards the direction of the throw pushing the hips and the chest in the same direction. The javelin is pulled over the shoulder, your body rises up forward over an extended left leg. Then the reverse should be performed.
A 3 stride javelin throw(Extended throwing arm on the first stride)
In this drill you must extend the javelin arm directly on the first stride of the approach while keeping the javelin parallel with the direction of the throw. As your right foot steps forward into the cross step your upper body tilts back slightly. The left leg should step well out into the throwing stance. Once in the throwing stance the right knee pushes the hip and chest towards the direction of throw.
Extension of the arm:
A 5 stride javelin throw with the throwing arm extended throughout the approach.
The 5 stride throw at walking speed adds two more strides to the start of the 3 stride throw, You begin this drill with the javelin arm extended. The sequence of actions is schematically laid out as follows.
Sequence Stride
Left 1
Right 2
Left 3
Right (cross step) 4
Left (Throwing stance) 5
Throw
Right reverse 6
Increasing the approach to 9 – 11 strides
Now you must add additional strides to the approach.
For a beginner a 9 – 11 stride is recommended. Elite athlete’s frequently use a
25 –30 m approach in which 10 –15 strides are devoted to a smooth acceleration into the throwing stance.
The recommended teaching sequence for increasing the size of the run up is as follows:
1: You must repeat the five stride throw extending the javelin arm during the first and the second strides, Walk the approach first counting out the strides and then attempt the same approach using a slow jog.
2: Add 4 strides. Begin with a walking approach using a verbal count. Check marks where you must extend the javelin arm and where you must enter the throwing stance.
3: Add two more strides. The increase in steps means that there is an increase in speed of approach. (Using spiked shoes will help you to keep your balance when leaning back)
Coaching tips:
- Drive your foot forward into the cross step and tilt your body backward
- With the heel of your left foot step out long and low into the throwing stance
- Drive your hips and chest ahead of your throwing arm.
Training:
Upper body strength, speed and flexibility are all main components in a javelin throw. Therefore in training we mainly focus on these.
Speed Training:
To develop speed:
- Skills must be practised on a regular basis at maximum or close to maximum rate.
- Speed training should take place before the athlete becomes fatigued
- You should perform speed training at the start of each training session.
Event:
6 x 30-40 metres acceleration runs for pure speed (full recovery between each repetition)
Purpose: to increase approach speed
Strength Training:
In throwing a javelin there is an output maximum within the upper body muscles. Therefore by strength training you can increase the maximum output of your muscles.
Tips:
Take the position as shown in the black figure
And then lower yourself.
Inhale as you lower yourself and exhale as you
Raise yourself
Start with 2 sets of 10 reps and progress.
Dips increase the maximum output strength of the triceps brachii and the pectoralis major resulting in a faster and more powerful throwing arm.
Push Ups:
Place your hands under your shoulder
Flat on the floor. Keep your back flat. Do not
Lock out your elbows.
Exhale as you raise
Inhale as you lower
Start with sets of 10 reps and progress.
Push ups increase strength in the pectoralis major mainly, but it also build up most of the chest muscles.
You can also increase your strength by throwing medicine balls. By throwing the medicine balls and like the person in the picture you are improving your strength and fining the technique of throwing the javelin.
Flexibility Training:
We can improve flexibility generally just by performing mobility training, this includes the following things:
- For improvement to occur a stretch should be held for at least ten seconds
- A session should last for at least ten minutes
- This should be done at least three times a week
- Joints or muscle that are needed during the activity should be concentrated on. (i.e. the throwing arm)
- They are best performed when the body is warm so the exercises should be done after the warm up.
Types of flexibility Training:
Static Stretching
- Active the athlete moves into position that takes the joint just beyond the point of resistance. The position is held for a minimum 10 seconds
- Passive: A partner is used to move the joint beyond its point of resistance and the position is then held.
Ballistic Stretching
This involves fast dynamic movements of a body part through its extreme range of movement. You should be reasonably flexible before attempting this because it is very easy to overstretch and cause injury.
Warm Up
It is very important to warm up before a javelin throw because it is very easy to cause an injury to yourself. Because the javelin is such an explosive event muscles that are not warmed up properly can be stretched vigorously and can result in serious injuries.
STEP 1 You need to warm up the whole body before attempting any
Stretches. So start by going for a slow 400m jog. Followed by
4x20m sprints and finish with another 400m ¾ pace run.
STEP 2 Once the body is warm you can perform the basic stretches. Each
stretch should be held for 20 seconds to enable the muscle to loosen
STEP 3 After completing the stretches you can undergo any training
Exercise or improve the javelin technique safely (i.e. skill
rehearsal). I would start with a basic standing throw with
minimum force and gradually increase the force plus the run up
steps to improve my performance
The Performance Pyramid
Excellence
Performance
Participation
Foundation
I have placed myself in what I think is a fair estimation of the performance pyramid. I have placed myself near the base of the performance part of the pyramid because I have represented my school in the sport of javelin throwing. However I do not attend an athletics club. When representing the school I managed to get into the last heat of the Gwent county finals where I gained third place. The winner and the runner up go on to compete against other counties in Wales. So I feel that because I have only represented my school that I can justify placing myself at the bottom of the performance level.
To move up the pyramid I would have to find the time to join a local athletic’s club. By entering performance competitions I might get noticed and may even find myself at the base of excellence.
Poor performance in my technique or throw might have discouraged scouts to notice me, so by working and training harder and improving my technique I could advance upwards in performance.
I have benefited from UKA’s grass root schemes (Star track and Cica) and the influence of role models on the television and the internet. The internet also provided me with up to date information on forthcoming events and results of performances.
I have encountered Constraints because the javelin was introduced to me at a very late age (This is due to the UKA and ESAA rules preventing me from taking part).There was a lack of facilities and coaches that could have helped me develop. Many of my friends preferred soccer to athletics. I did not have an athletics development officer. The main focus on sport at my previous school was on rugby.
Level 1
Description: Whatever level of athlete you wish to coach, whether you wish to encourage the thousands of youngsters entering the sport, or whether you want to move through the performance pathway and aspire to coach to a level of excellence this course will give a good foundation in athletics coaching.
On successful completion of the course you will be qualified to work under the supervision of other qualified coaches. You will receive,
Uka: Coach pass
Uka: licence
Level 2
Description: The UK athletics level 2 coaching award consists of a two day activity, a one day event group module and an assessment.
Gaining your UK athletics level 2 coaching award will qualify and insure you to work unsupervised in a selected group of events whilst enhancing your coaching skills.
For a third day of level 2 course, you can select one of the following modules to specialize in.
Modules: Speed
Jumps
Endurance
Throws
Children in athletics
Fitness in running and walking.
UKA - United Kingdom Athletics
The national governing body of my sport is the UKA which accounts for athletics in the whole of the United Kingdom (i.e. England, Wales, Scotland and Northern Ireland).
Information on UKA
Headquarters: Edgbaston, Birmingham
Address: Uk athletics
Athletics House
10, Harborne Road
Edgbaston
BIRMINGHAM
B15 3AA
Tel: 0121 456 5098
Fax: 0121 456 8752
Web:
Athletics in Britain used to be under the BAF (British Athletic Federation) but in January 1999 it was officially changed to UK Athletics.
The UK organisation represents a new era for the sport and focuses on three main elements.
- A dedicated performance structure
- A new framework fro development work
- A competition structure that truly meets the needs of all levels of athlete.
UKA’s aim is to co – ordinate and support rather than intervene and control and has made all appointments based on competence and skills.
The structure of My Governing Body:
UK Sport
UK Athletics
Regional/Member Associations
Local clubs/Schools
Athletics in Cheshire centre around the clubs of which there are 21 in total. About nine of these are affiliated for track and field (which is suitable for my event.) about 17 of them for road running and three of them are centred at a synthetic athletics track.
The current funding and support for UK athletics is provided by the following sources
- Norwich Union
- BBC Sport
- UK Sport
- Reebok
- Sponsorship sources
- Commercial and non commercial revenue streams.