Transcription
Perfecting the JavelinBasicsPenn State UniversityPatrick Ebel
Throw Year RoundDon’t have to throw hard year-roundBUT vary your intensityDon’t take more than two weeks off fromthrowingOff-SeasonLight implement trainingTarget-range trainingApproach drills
Head AngleShoulder angle too highCauses “Rocking-Chair” throwTo Avoid ThisHead and body are separate from thejavelinDon’t tip body too far back as you throwGram ball drills
Head Angle
Look To The HorizonProblemAthletes don’t have a focus pointSolutionKeep eyes focused on something in the distance at a 2030 angleHave athlete find spot before each throwRepetition will fix tipping back too farImproves distance with better delivery position
Ride Your Drive LegKeep weight shifted back on drive legbefore plant foot landsAllow drive leg to set up before upper bodycomes throughHip first, shoulder follows
Drive The Hip ForwardProblemAthlete rotates hipsCausesFall awayLose tipHip drives outSolutionDon’t tip upper body onto block sideKeep right foot pointed at 45 angle
Drive The Hip Forward
Keep GroundedBoth feet on the ground when throwingMost ImportantThe drive leg must remain in contact with the groundwhile hip initiates the throw and transfers energy upthrough the bodyTo do this Drive leg helps initiate a gluteal contractionHips stay level, drive forward
Keep Grounded
It’s All In The RhythmGood rhythm sets up your throwing motionEstablishes fluidity during your run and throwHelps eliminate broken strides and pace inconsistenciesThe dreaded fast to slow approach!
Side Quick Steps
Forward Quick Steps
Open Palm Strides
Carioca
Crossovers with 360 Turns
Crossovers ‘Hesitations’
Crossovers with the Carioca
Combination
Drive Forward Not UpDriving forward on the penultimatestrideDriving forward allows athlete to thrusthips forward and get ahead of rest of thebody
Towel Drill
Toe InOn penultimate stride bring toe in to 45 angleRight foot, knee, and hip come throughbefore upper body
3-Step Box Drills
5 Hop Med-Ball Throws
Sand Pit Drills
Slow Things DownWalk the drill firstThen jogThen accelerate
Speed Is Your Best FriendAccelerate into the throw!Javelin is an e l a s t i c, dynamic, EXPLOSIVE throwthat is built up with an accelerating, horizontalapproachIncorporate sprint training into athlete’s workoutsThe faster the athlete goes the faster and further thejavelin goes
All Together NowBeginner throwers do this: move their front arm, thenthe chest, and then their throwing armTop throwers do this: move everything at the same timeAthlete must think of the “lever system”Front arm goes back, throwing arm goes forwardAthlete will feel “togetherness” of upper body joints
Block to the Throw SideOnce athlete starts the throw, all energy should followa block side to throwing side path
Getting Rid of Elbow PainWatch athlete from behind to make sure wrist staysinside elbow for most of the throwJavelin comes up and over shoulder
Study Study StudyMatch up videos of athletes with similar builds andstylesLearn what makes their throws go farSize of the thrower has large affect on their technique
Throws JournalKeep throwers focus on their training:SleepEating habitsHydrationLiftingDrills that helped them throw farThrowing distances in practicesDay-to-day activities that hinder training
Keep StatsDedicated journal pages to competition marksFarthest throw in their seriesThrow better in morning or afternoon competitionsType of javelin thrownWhat’s the weather like
VisualizeGet athlete to imagine throwing a huge throwPicture javelin sailing to other side of trackImagine the excitement and how other people react
Questions?Contact me: pwe2@psu.edu
Penn State University Patrick Ebel . Throw Year Round Don't have to throw hard year-round BUT vary your intensity Don't take more than two weeks off from throwing . Gram ball drills . Head Angle . Look To The Horizon Problem Athletes don't have a focus point Solution Keep eyes focused on something in the distance at a 20-
