Javelin Development

Javelin DevelopmentAdvanced Training TechniquesTechnical ConsiderationsPosture

Where should the shoulders be in relationship to the hips and feet during the run, cross over's and delivery?

Poor posture in the approach will make performing all other technical elements difficult if not impossible.

Posture

Too far back

Posture

Too Far Forward

Posture

Just Right!

Technical ConsiderationsThe Draw Back

To Wrap or Not to Wrap?

Target Draw Backs

Jogging Drawbacks

Walking Drawbacks

Weighted Drawbacks

Hose Drags

Technical ConsiderationsApproach Development

Acceleration Techniques

DriveAcceleration

Upright Acceleration

Running Form

Sprint Drills ABCs

Running Form

Straight Leg Bounds

Ankle Over's

Running Form

High Knees

Skips for Height

Transition

Cross Over's

When training specifically for the cross over's, keep the following goals in mind:

1. Maintain speed2. Maintain control of your body and javelin3. Set up the block

Cross Over's

How do I maintain speed?

Maintain good postureRun with light stepsIncrease footfall frequencyCross Over's

How do I maintain control?

STAY RELAXED!!!!!!!!Prepare your body with special strength conditioningCross Over's

How do I set up the block?

Maintain postureCross over with feet close to the groundStay RELAXED!!!!!!!!!!!!!!!

Cross Over's

Over Striding

Running crossovers

Common Errors

Developing Approach Length

How many steps do I take?

Developing Consistency and Using Check Marks

Technical ConsiderationsThe Left Arm Block

Weighted left arm

Pullies

Technical ConsiderationsThe Soft Step

What is the soft step?

What is its purpose?

How is it accomplished?One Step Off a Low Box

Three Step Off a Box

Sand Throws

With Correction

Not So Good

Technical ConsiderationsThe Left Leg Plant

Bungee Plants

Technical ConsiderationsRhythm

Gallop Drill

Cone Drill

Training ConsiderationsDeveloping a Conditioning Plan

Improve SpeedImprove AgilityImprove Power OutputImprove Technical Efficiency

Think like a jumps coach!Developing a Conditioning Plan

How do I develop speed?

Improve sprint form with Sprint Drills 2-3 times a week plus core development 5 days a weekImprove sprint conditioning with intervals 2-3 times a week(volume determined by time of the season and athlete)Improve lower body strength in the weight room (squats, Olympic lifts, RDLs, lunges, etc. (volume determined by time of the season and athlete)Developing a Conditioning Plan

How do I develop agility?

Improve posture and core strength 5 days a weekPlyometric training 2-3 times a week (volume and intensity determined by time of the season and athlete)Technical work 2-3 times a week

Developing a Conditioning Plan

How do I develop power output?

Improve postural strength through core work 5 days a weekDevelop base strength in the weight room (volume determined by time of the season and athlete)Improve technical efficiencies through technical work 3 times a weekDeveloping a Conditioning Plan

How do I develop technical efficiency?

Develop special strength 3-4 times a weekWork on approach components 3 times a weekThrowing drills 3 times a week (50-80 reps depending on the drills and athlete)Javelin throwing 3 times a week (20-40 reps depending on intensity, time of the year, and athlete)

Developing a Conditioning Plan

Putting it all together

Neuro days

2-3 times a week withAt least one day off betweenActivities: sprints, plyos, full speed approaches, heavy lifts, intense throwing days (typically only during the competition season

Developing a Conditioning Plan

Putting it all together

Recovery days

3 -4 days a weekActivities: Core development (gymnastics, hurdle drills, plate and med ball drills), recovery aerobic activities, sprint drills, special assistance lifting, low intensity throwing (preseason drills)

Sample Training Week (Specific Prep)

Sample Training Week (Pre Comp)

Sample Training Program (Competition)