Components of fitness required for throwing a javelin.

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Components of fitness required for throwing a javelin

        The following are definitions of the components of fitness and how they are relevant throwing a javelin:

Co-ordination

Definition: The ability to carry out a series of movements, smoothly and  

                   efficiently

Purpose: Good co-ordination allows the thrower to execute the run-up  

                followed by the crossover followed by the throw and then the      

                reverse.

Flexibility

Definition: The ability to move our joints through their full range of

                    movements

Purpose The thrower must have flexibility around the shoulder joint of

                 the throwing arm so that the javelin can be pulled back as far

                 as possible so that there can be more force exerted on the

                 javelin.

Strength

Definition: 2 types Muscular Power and Maximum Strength

  • Muscular Power: ability to contract muscles with speed and force in one explosive act.
  • Maximum Strength: ability to use our muscles to apply maximum force to an immovable object.

Purpose: In the execution of the throw the arm is pulled rapidly forwards

               with maximum strength. So most of the strength for this action

               comes from the pectoralis major and the triceps brachia.

Balance

Definition: The ability to maintain equilibrium when stationary or

                    moving.

Purpose: After preparation ( turning the body and the drawing back of

                the throwing arm ) the thrower must maintain a balanced

                equilibrium while running in a sideways stride.

Speed

Definition: The ability to move all or part of the body as quickly as

                    possible.

 Purpose: The faster the run up and the quicker the arm can be pulled

                 forwards then the further the javelin can be thrown Warm up and Cool Down

Why Warm Up

        Warming up before a sporting activity or my event is crucial. This is because it prepares the body for physical activity. If we perform a light exercise before performing in a physical activity then we reduce the build up of lactic acid. It raises the pulse before performance and ensures that blood is pumped around the body more quickly. Muscles always work better when they are warm. In a normal warm up there should always be three specific phases that we go through in order to perform a warm up successfully.

Phase 1:-        Perform a continuous sub-maximal whole body cavity to increase

                Heart rate and body temperature. E.g. a light jog.

Phase 2:-        Now we should perform a flexibility session to make sure that all

                Muscles are stretched and ready for performance.

Phase 3:-        This is where we should perform a skill rehearsal for the event that

                You are about to take part in. We practice the movement patterns

                That we will perform. E.g. Skill practices in javelin could be a

                Main run through of the steps or a standing throw to get used to

                The draw back.

        Muscles work better when warm and the warm up has the following physiological benefits.

  • Oxygen dissociates more readily from haemoglobin as a result of an increase in temperature (Kinetic energy)
  • Increased enzyme activity, which boost the muscle metabolism making energy more readily available.
  • An increase of the speed of nerve impulse conduction, improving contraction speed of the muscles.
  • Greater extensibility and elasticity of muscle fibres, which lead to an increase of speed and force of muscle contraction.
  • Blood vessels within the muscles dilate which increases blood flow.
  • An increase in temperature allows greater stretch in the muscles and connective tissue. This increases flexibility.

Certain psychological benefits can also occur through a warm up. This is particularly true if the athlete has superstitions or rituals that they follow.

        Throwing the javelin competitively uses exposive muscle contraction, so it is vital that all the muscles are warm. If they are not warm then there is more likelihood of an injury occurring.

Cool Down:

        This aids recovery and prevents DOMS and injury. Light continuous exercise during the recovery period, keeps blood flow high and capillaries dilate so oxygen debt can be restored. Blood will rush through te muscle tissue removing oxidizing lactic acid.

It also prevents,

  • Blood pooling (as the muscle pump keeps venous return up)
  • If the muscles suddenly stop working, venous return drops. This reduces stroke volume and causes a drop in blood pressure making the athlete feel dizzy.
  • Cool down allows muscles to return to their normal temperature gradually. This as a sudden drop can cause tissue damage.

At the end of a cool down session stretching should be included as the final part of the cool down as muscles are still warm and supple. This helps to improve overall flexibility.

 

It is important to keep warm between throws because it is very easy to lose body temperature and then you have to warm up again before you throw again. This uses up energy and the fast oxidative glycaltic fibres do not react as fast and the muscles exert less force.


THE FIVE STEPS IN THROWING A JAVELIN

  1. Run up
  2. Crossover (impulse steps)
  3. Throwing position
  4. The throw
  5. Reverse

Run Up

The athlete faces the direction of the throw with the shoulders and hips square to the front. As the athlete accelerates through the run up the javelin points towards the direction of the throw with the tip slightly down. The athlete draws the arm back bringing (raising) the javelin to the trajectory angle. The shoulders must rotate 90 degrees to the right and the hips remain facing the direction of the throw.

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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 ...

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