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JAVELIN By: Sampsa Lohiniva & Tommi Paananen SPO10S ATHLETICS

JAVELIN By: Sampsa Lohiniva & Tommi Paananen SPO10S

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JAVELIN By: Sampsa Lohiniva & Tommi Paananen SPO10S. ATHLETICS. Introduction. History Modern day javelin Key factors in javelin throwing Records Preparation phase Pre-competition phase Competition phase Different training types. 1. History. - PowerPoint PPT Presentation

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Page 1: JAVELIN By: Sampsa Lohiniva & Tommi Paananen SPO10S

JAVELINBy:

Sampsa Lohiniva&

Tommi PaananenSPO10S

ATHLETICS

Page 2: JAVELIN By: Sampsa Lohiniva & Tommi Paananen SPO10S

Introduction

History

Modern day javelin

Key factors in javelin throwing

Records

Preparation phase

Pre-competition phase

Competition phase

Different training types

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Page 3: JAVELIN By: Sampsa Lohiniva & Tommi Paananen SPO10S

History

Introduced in 708 BC games composed in two games Throwing at a target and throwing for distance

Target throwing was done by riding a horse In distance they had same principles as today

Made of olive wood, weighted 400g and were 2,3 to 2,4 meters long In 1780 the length changed from 2,3 to 2,6 meters and weighted

800g Material was changed to hickory wood

Later on the javelin was made hollow Material has changed from wood to metal

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Page 4: JAVELIN By: Sampsa Lohiniva & Tommi Paananen SPO10S

Modern day javelin

Men: 2,6 to 2,7 meters long & 800g Women: 2,2 to 2,3 meters long & 600g

150mm 150mm

Throwing technique is dictated by IAAF

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Page 5: JAVELIN By: Sampsa Lohiniva & Tommi Paananen SPO10S

Key factors in javelin throwing

Right technique Arm straight Javelin tip pointing slightly up Bring your elbow in front first Keep the javelin close to your ear Look forward Rhythm

Core and upper body strength Agility and athleticism like running and jumping Explosive power

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Page 6: JAVELIN By: Sampsa Lohiniva & Tommi Paananen SPO10S

Records

Men WR – 98,48 (1996) Jan Zelezny (CZE)

FR – 93,09 (1999) Aki Parviainen

Women WR – 72,28 (2008) Barbora Spotakova (CZE)

FR – 64,90 (2003) Paula Huhtaniemi

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Page 7: JAVELIN By: Sampsa Lohiniva & Tommi Paananen SPO10S

Preparation phaseDay Drills

Monday Javelin DrillsWeight TrainingCore Stability workHill Runs

Tuesday Plyometrics – BoundingMedicine ball workCore Stability work

Wednesday Javelin DrillsWeight TrainingCore Stability work

Thursday Rest

Friday Plyometrics – BoundingMedicine ball workCore Stability work

Saturday Javelin DrillsWeight TrainingCore Stability work8x100m strides

Sunday Rest 6

Page 8: JAVELIN By: Sampsa Lohiniva & Tommi Paananen SPO10S

Pre-competition phaseDay Drills

Monday Full Javelin ThrowsJavelin DrillsComplex TrainingCore Stability work

Tuesday Medicine ball workCore Stability work8x30m sprints

Wednesday Full Javelin ThrowsJavelin DrillsComplex TrainingCore Stability work

Thursday Medicine ball workCore Stability work8x50m sprints

Friday Full Javelin ThrowsJavelin DrillsComplex TrainingCore Stability work

Saturday Competition or Rest

Sunday Rest

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Page 9: JAVELIN By: Sampsa Lohiniva & Tommi Paananen SPO10S

Competition phase

Day Drills

Monday Full Javelin ThrowsComplex TrainingCore Stability work

Tuesday Medicine ball workCore Stability work8x20m sprints

Wednesday Full Javelin ThrowsComplex TrainingCore Stability work

Thursday Medicine ball workCore Stability work8x80m sprints

Friday Rest

Saturday Competition

Sunday Rest

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Page 10: JAVELIN By: Sampsa Lohiniva & Tommi Paananen SPO10S

Different training types

A four week plan (easy, medium, hard, recovery/testing) Weight training: Getting stronger by overloading the muscles.

More weight, reps or sets. In javelin focus on the power as it needs to be explosive strength. Medium amount of reps (6-10) and heavy weights 70-80% of max.

Core stability: Different static and dynamic abs exercises. Medicine ball exercises with the core muscles.

Medicine ball workout: Twists, curls, pushes, extensions, arm throws, leg kicks.

Complex training: Increases the rate of force for the type 2b muscle fibers. Squats followed by squat jumps and bench press followed by plyometric press up. This gets the central nervous system into full action and more fibers are being used. General phase (more reps, less recovery, more movements) Pre-comp (a half of everything, double recovery time) Comp (2x4+2x6, 5 minute rest between)

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Page 11: JAVELIN By: Sampsa Lohiniva & Tommi Paananen SPO10S

Weight and technique training

• http://www.youtube.com/watch?v=WdTREvANpjg&feature=fvwrel• http://www.youtube.com/watch?v=sh0MJbqj6kA&feature=related

• Here is a couple of videos concerning a javelin throwers training. It includes some weight training and also some technique training.

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Page 12: JAVELIN By: Sampsa Lohiniva & Tommi Paananen SPO10S

References

MACKENZIE, B. (2005) Javelin Training Program [WWW] Available from: http://www.brianmac.co.uk/javelin/javplan.htm

http://en.wikipedia.org/wiki/Javelin_throw

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