To achieve maximum distance in the Javelin the athlete will have to balance three components - speed, technique and strength. The information on this page is for a right handed thrower.
Throwing the Javelin comprises of the following phases:
Working from right to left in the above standing throw picture sequence:
A strong, stable grip is acquired. The grip must remain firm behind the ledge made by the binding (cord), and the javelin must run down the length of the palm and not across it. The fingers, which are not secured behind the binding, must press firmly on the javelin in order to produce a natural spin at release. The 'V' grip (C) is probably the most efficient for the novice thrower as it emphasises the supporting role of the palm. Grip 'B' is the one used by most experienced throwers.
Start and Carry
The aim is to carry the javelin to allow the muscles of the right shoulder, arm and wrist to relax and also to allow an easy running action.
Experienced throwers will use an approach run of 13 to 17 strides - inexperienced throwers will use fewer strides.
The aim is to ensure the withdrawal movement does not affect the athlete's momentum. A checkmark can be used to indicate start of the withdrawal phase that commences with the right foot and lasts for two strides.
The aim of the transition phase, also known as the cross-over is to place the right foot ahead of the athlete's centre of gravity so as to produce the characteristic lean back. This must be achieved by advancing the right foot forward and not by leaning back.
Pre delivery stride
The left foot remains grounded and the right leg is brought past it to halt the athlete. The amount of space needed to stop before the scratch line depends on the amount of horizontal momentum. This is typically 1.5 to 2 metres. Adjustment of the checkmark is required to achieve optimum distance on the runway.
Running activities without the Javelin
Running activities with the Javelin
Throwing drills can also be performed using a medicine ball, Javelin or sling ball
The distance achieved in the javelin is dependent on 3 parameters:
The parameter that has the greatest effect on the potential distance is the speed of release of the javelin.
Optimum Release Angle
With ballistics, the same initial speed is applied to the projectile regardless of the angle of projection. Research (Bartonietz 1995) has shown that the athlete cannot throw at the same speed for all angles of projection, as the angle increase so the speed decreases. This decrease in speed is a result of two factors:
Each athlete has a unique combination of release velocity and release angle that depends on their size, strength, and throwing technique which means that each athlete has their own specific optimum release angle.
Each athlete has a unique combination of release velocity and release angle that depends on their size, strength, and throwing technique which means that each athlete has their own specific optimum release angle. Bartonietz (2000) identifies that the optimum release angle for a world-class javelin thrower may be 33°± 7°.
The weight specification for the javelin depends on gender and age.
A training program has to be developed to meet the individual needs of the athlete and take into consideration many factors: gender, age, strengths, weaknesses, objectives, training facilities etc. As all athletes have different needs a single program suitable for all athletes is not possible.
Athletes in the Event Group stage
The following is a basic annual training program suitable for athletes in the Event Group development stage:
Athletes in the Event stage
The following is an example of a specific annual training programs suitable for athletes in the Event development stage:
The following evaluation tests can be used to monitor the athlete's development:
Rules of Competition
The competition rules for this event can be obtained from:
The reference for this page is:
The following Sports Coach pages should be read in conjunction with this page:
The following books provide more information related to this topic: