Beginner Javelin Drills
Upcoming Practices: April 4 - 12
ALWAYS STRETCH THROUGHLY BEFORE EACH PRACTICE!!!
Beginning Throwers
Goals:
1. Throwing through the point 2. Keeping the javelin fixed during the approach 3. Plant step and power position
Corresponding Drills: 1. Chop drills – take javelin and while standing in end position simply toss the javelin into the ground, but make sure the javelin travels through the point and athlete is keeping arm in an overhead position. 2. Rhythm runs – thrower will practice crossing over with javelin in correct position. Arm straight, javelin point across the forehead and arm elevated so javelin end does not hit the ground 3. Power step drills – this is best done in the field or hill. Thrower simply does one step into the power position and throws, keeping in mind the release and proper position for the javelin as well as developing a proper plant and block position.
Pre-meet Workout: 1. Chop drills – 15 reps 2. 2 minutes of rhythm runs 3. Power step throws – 6 reps 4. 3 –step throw – 4 reps 5. Post-stretch for flexibility (hold each position for about 10 seconds and repeat twice)
Advanced Throwers
Goals:
1. Fix any technique faults 2. Plant step and power position 3. Develop more explosive power
Drills:
1. This is best observed when actually throwing at the sector. Throwers can make sure their run-up is at a proper pace, their plant step and power position are explosive and that they leave enough room at the end of the run-up. Also observe the fight of the javelin and make appropriate arm adjustments. 2. Focus on 3-step or 1-step transition into power position. Make sure plant is fast and the thrower drives his or her feet into the ground, getting the front foot way out forward. Upon release make sure thrower is using non-throwing arm to pull torso to that side, creating an increased amount of torque. 3. Developing explosive power – throwers will do overhead ‘soccer style’
ALWAYS STRETCH THROUGHLY BEFORE EACH PRACTICE!!!
Beginning Throwers
Goals:
1. Throwing through the point 2. Keeping the javelin fixed during the approach 3. Plant step and power position
Corresponding Drills: 1. Chop drills – take javelin and while standing in end position simply toss the javelin into the ground, but make sure the javelin travels through the point and athlete is keeping arm in an overhead position. 2. Rhythm runs – thrower will practice crossing over with javelin in correct position. Arm straight, javelin point across the forehead and arm elevated so javelin end does not hit the ground 3. Power step drills – this is best done in the field or hill. Thrower simply does one step into the power position and throws, keeping in mind the release and proper position for the javelin as well as developing a proper plant and block position.
Pre-meet Workout: 1. Chop drills – 15 reps 2. 2 minutes of rhythm runs 3. Power step throws – 6 reps 4. 3 –step throw – 4 reps 5. Post-stretch for flexibility (hold each position for about 10 seconds and repeat twice)
Advanced Throwers
Goals:
1. Fix any technique faults 2. Plant step and power position 3. Develop more explosive power
Drills:
1. This is best observed when actually throwing at the sector. Throwers can make sure their run-up is at a proper pace, their plant step and power position are explosive and that they leave enough room at the end of the run-up. Also observe the fight of the javelin and make appropriate arm adjustments. 2. Focus on 3-step or 1-step transition into power position. Make sure plant is fast and the thrower drives his or her feet into the ground, getting the front foot way out forward. Upon release make sure thrower is using non-throwing arm to pull torso to that side, creating an increased amount of torque. 3. Developing explosive power – throwers will do overhead ‘soccer style’