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Javelin: A Comprehensive Training Program

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Lindsey Spencer

on 20 March 2013

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Transcript of Javelin: A Comprehensive Training Program

Javelin: A Comprehensive Training Program Purpose: To identify effective ways to train collegiate javelin throwers in order to develop the following:
-high levels of physical fitness and strength
-proper technique
-mental toughness 1. Strength:
Body-Weight Circuits
Weight Lifting
Varied Implement/Weight Throws 2. Conditioning:
a) General
b) Specific:
Jav Carries
Repeat Draws
Volume Throws Sessions
Lifting Exercises
Varied Weight/Implement Throws 4. Technique:
Throws 3. Mental Toughness:
Arousal Awareness/Control
Focus Exercises
Relaxation/Meditation Specific Strength VS General Strength:
a) Specific Strength
performed at the specific joint angles, ranges of motion, and speeds as the actual event
b) General Strength
strength of the prime movers with no regard to the above-mentioned parameters
-Young (n.d.) Specific Strength-Training
a) Olympic Lifts
Snatches, Cleans, Jerks
Used to train explosive strength and "linkage"
"Olympic lifts train the body to work in unison at high rates of speed."
-Johnson 2009
b) Javelin-Specific Lifts
Reverse "C" Pulls
Block Pulls
Pullovers General Strength
a) Power Lifts
Bench, Squats, Dead Lifts
Used for basis of 1st mesocycle of lifting program Body Weight/Calisthenic Strength
Judge (2008) states that it is important not to stress the body too much too quickly
a) Calisthenic Circuits (Fall Conditioning)
Builds a functional strength base
Begins with double-support, ground-level, stationary, unweighted movements with pauses
I.e. double-leg hops, movement/walking circuits
Plyometrics are ballistic movements that use an eccentric contraction followed by a concentric contraction
Progress to single-support, bi-level, dynamic, weighted, continuous movements b) Advantages of Plyos:
Powerful extension strengthens muscle at full stretch (weakest position)
Full force w/ no deceleration
Can add weight Strength Development/ Conditioning Periodization Mental Training Technique Development What is it? "...the division of an annual plan into phases of training."
-Tudor Bompa (1994) Special Periodization Needs Of Javelin:
Late comp season, no Indoor season
Longer training season
"Slow burn" principle Some Terms to Know:
Volume: total number of reps to be performed
Intensity: severity of load or percent effort desired on a given repetition Periodization of Volume and Intensity Emphasis:
General Strength Fall Peak Emphasis:
Specific and Explosive Strength 1) Power/Stand Throw
Purpose: To hit a block in order to transfer power from the athlete's body to the implement
Important Cues/Positions/Actions
a) left foot open to left sector
b) weight on right foot
c) hips open/shoulders closed
d) shoulders/javelin level
e) right foot pointed toward sector
right knee drive
hang javelin back
left side stretch and block
elbow to ear Composed of 5 Skills (Mental training: Competion master plan, n.d. p.1-2)):
1) Intensity Control
Allows athlete to govern level of arousal
How to train it:
a) practice adjustment of mental/physiological states
b) learn optimal level of arousal
c) practice reaching it in non-stressful situations
d) practice in comp-like situations
e) incorporate into competition 2) Concentration:
Allows athlete to have full focus on the task; termed "distraction control" by Orlick (2008).
How to train it:
a) identify need for broad or narrow focus
b) practice focusing on a single thought/item
c) increase time
d) change parameters
e) progressively incorporate into competition 3) Self-Talk:
Allows athlete to create a positive and functional mental attitude that will free the athlete's mental and physiological states to perform/train well
How to train it:
a) become aware of self-talk
b) replace negative thoughts with positive 4) Imagery:
Allows athlete to train positive responses to undesirable/unexpected events in training and competition before they happen
Also allows athlete more technical reps without the load on the body
How to train it:
begin by having the athlete look at an object; have them close their eyes and recall the details of the object
As skill increases, it can be applied to throwing video; instruct the athlete to apply the feel of the throw to the visual 5) Performance Routines:
Serves as a source of familiarity in stressful situations
Prepares the body and mind for competition
How to train it:
instruct the athlete to identify things they do at practice that prep them for throwing
identify optimal level of arousal for competition
implement practices that allow the athlete to reach that state (practice comps)
apply to competition
may require adjustments

*adaptation vs routine 2) Crossovers
Purpose: To turn the body in such a way that the torque and stretch on the javelin is created while maintaining speed gained from the approach
Important Cues/Positions/Actionsa) draw shoulders to closed, level positionb) javelin back and stable
c) hips low and level
d) push with both the right and left foot
e) smooth, rhythm
f) low right foot, toward sector 4) Soft-Step
Purpose: "The soft-step allows the hips and center of mass to pass quickly over the power leg, so that the plant jolts the hips and starts the throw. As the hips pass over the right leg, the right knee bends (and continues to bend) so that the forward movement of the hips and the center of mass is unhindered…Soft-stepping is a passive movement by the right knee and leg that positions the center of mass for a forward thrust. Simply put, it lets the hips stay ahead of the rest of the body without any loss in forward momentum going into the plant."
-Gorski, n.d.
Important Cues/Positions/Actions
maintenance of speed/ smooth transition
javelin back
shoulders closed
reach w/ left heel
knee drive
level hips down the runway 4) Approach
Purpose: to generate speed
Important Cues/Positions/Actions
a) javelin level and stable
b) reach a good tall sprint position
c) smooth transition to crossovers 5) Drills
Purpose: to build muscle memory in the proper positions
a) Javee
Reverse "C" Pulls
Block Pulls
b) Nocken Balls
Knee Pops
Wall Bangers
Any throw variation
c) Pipe
Knee Pops
Step-in Throws
d) Javelin
2-, 3-, 4-left throws
Javelin Carries
Repeat Draws Images taken from:


Videos taken from:

macthrowvideo.com 3) Impulse/Penulitmate Step
Purpose: transition from crossovers to power position
Important Cues/Positions/Actions
Javelin back
shoulders closed
left foot ahead of right
hips leading body toward sector
low/level hips
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