STAGED DEVELOPMENT OF AN ATHLETE

Basic

· Explanation of basics of javelin throwing, use of drills, throw through point etc. and aerodynamic aspects of javelin.

· Decide on grip to be used – get athlete to experiment with all three basic grips shown below^[1].

· Get the athlete used to the power position from the word go (“chin, knee toe”). Do this from a standing position, get them to feel the range of the throw and perform easy throws from this position.

· 5/7 strides, use of simple cross step style for real beginners – work on cadence.

· 3 stride throws, work on concept of simple “brace and throw” with no follow through but “watch it go”.

· 5/7 strides work on “brace and lift”

· Standing throws. Develop grip, fixed feet throw, hip drive (“make a bow”), power position, left side discipline, 

· 5/7 stride throws, work on concept of long pull and freedom of throwing side, retain concepts of above.

· 5/7 stride throws, work on concept of impulse stride, power position, retain concepts of above. Introduce concept of follow through and keeping contact with the implement as long as possible.

Improvers

· Standing throws (“chin, knee, toe”) – hip drive drills (“make a bow”) – use of right heel pushed out as though to kick a ball to side – two heel pushes then throw.

· 3 strides – as above but drop into power position, right foot plant relative to centre of mass, use of legs and hips, concept of impulse stride, speed of left foot plant – work “brace and throw”.

· 5/7/9 strides –as above but work javelin alignment, range of movement, cadence, control of speed of approach and accelerating into throw, concept of keeping contact with javelin at delivery via active follow through over left foot, “brace and lift”, recovery, overall control – some of this should revisit “brace and throw”, “brace and lift” and “freedom of throwing side” and emphasis on “stay tall” and “watch it go”.

· Rythm drills – walk in, slow jog, increased speed, finally with a throw

· Full run up (variations of 6,2,7), accelerate into throw after withdrawal strides, work on transition between phases.

· Agility drills.

· Speed drills – overhead, withdrawn, practice withdrawal and control of speed, alignment, work on transition

Advanced

· Stay tall.

· Work on consistency off 5, 7, and 9 strides at 80 to 95% effort – revisit “brace and throw”, “brace and lift”, throwing side freedom, range and “watch it go”.

· Experiment with head/eye angles, approach speeds and generally optimise event.

· Various drills with med ball,

· Agility drills.

· Optimise approach speed – work on transition between phases.

· Competition strategies and possible double periodisation

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^[1] Pictures from “A Study of Javelin Grips” by Ken Kelly and Dan Kennedy which appeared in “The Thrower” magazine, December 1991.