Lesson 1, Topic 1
In Progress

Javelin

The javelin throw is divided into the following phases:

  • Approach
  • 5-Stride Rhythm
  • Delivery – which is part of the 5-stride rhythm
  • Recovery.

The Grip

Objective •  To grasp the javelin firmly and comfortably

Technical Characteristics

The grip:

  • Javelin lays diagonally in a relaxed hand
  •  Palm faces upward

Three grips (fingers behind the cord):

  • a.Thumb and index grip (American grip)
  • b.V- grip (claw grip)
  • c.Thumb and middle finger grip (Finnish grip).

Approach Phase

Objective

  • accelerate the thrower and javelin

Technical Characteristics

  • Javelin is held horizontally over the shoulder
  • Top of the javelin is at head height
  • Arm is held steady – no forward or backward movement
  • Acceleration run is relaxed, controlled and rhythmic – 6-12 strides
  • Acceleration to optimum speed – which is maintained or increased in the 5-stride rhythm.

5-Stride Rhythm Phase Withdrawal

Objective

  • To position the javelin correctly for the delivery

Technical Characteristics

  • Withdrawal starts on landing of the left foot
  • Left shoulder faces direction of the throw – left arm is held forward for balance
  • Throwing arm extends backwards during first and second strides
  • Throwing arm is at shoulder height or slightly higher after withdrawal
  • Tip of the javelin is close to the head in line with the eye.

5-Stride Rhythm Phase Impulse Stride

Objective

  • To position / prepare the body for the delivery

Technical Characteristics

  • Drive-off is active and flat from the whole sole of left foot – no loss of velocity  
  • Body leans backwards – legs and trunk ‘overtake’ the javelin
  • Left shoulder and head face the direction of the throw •
  • Impulse stride is longer than the delivery stride.

Delivery Phase – Transition

Objective

  • To transfer velocity from the legs to the trunk

Technical Characteristics

  • Right foot is placed flat at an acute angle to the direction of the throw
  •  Legs have ‘overtaken the trunk’
  • Axes of the shoulder, javelin, and hip are parallel
  •  Right knee and hip push forwards actively
  • Throwing arm remains extended.

Delivery Phase – Power Position

Objective

  • To transfer velocity from trunk to the shoulder / arm

Technical Characteristics

  • Placement of left foot is active and solid and left side is stabilized
  • Muscles in the front of the body are pre-tensed in the ‘Arc’ or backward ‘C’ position
  • Throwing shoulder pushes forwards
  • Throwing elbow turns inwards, palm remains up.

Delivery Phase – Final Arm Movement

Objective

  • To transfer velocity from the shoulder and arm to the javelin

Technical Characteristics

  • Right elbow draws forwards upwards alongside the head
  • Trunk moves forwards
  • Throwing elbow straightens explosively
  • Left side of the body is blocked by
  • solid left leg
  • ‘fixing’ of bent left elbow close to trunk
  • Right foot turns but maintains ground contact until the javelin is released.

Delivery Phase – Final Arm Movement

Objective

  • To transfer velocity from the shoulder and arm to the javelin

Technical Characteristics

  • Right foot turns on its outside edge and is dragged behind (1)
  •  Trunk leans slightly to left
  • Right shoulder is directly over left foot
  •  Throwing arm should be as close to vertical as possible at release (3).

Recovery Phase

Objective

  • To stop the forward movement of the body and avoid fouling

Technical Characteristics

  • Distance from foot of the brace leg to the foul line is 1.5m – 2m  
  • Legs are reversed quickly after the release
  • Right leg is bent to control ‘stop’
  • Upper body is lowered and left leg naturally swings backwards.

Foot Placement

Objective

  • To create velocity and transfer it to the javelin

Technical Characteristics

5-stride rhythm comprises:

  • withdrawal
  • impulse stride
  • delivery

Speed increased to optimum level – based on individual capability.