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JAVELINJAVELIN

Developing the Technical Model Through Drills Developing the Technical Model Through Drills and Special Strength Exercisesand Special Strength Exercises

Ty Sevin Ty Sevin –– OTC Chula VistaOTC Chula Vista

If I Knew Then

What I Know

NOW !!!!!!!!!!

Key Technical PointsKey Technical Points1.1. Javelin throwers train very similar to jumpersJavelin throwers train very similar to jumpers

2.2. The right leg does not push in the throwing strideThe right leg does not push in the throwing stride

3.3. Most athletes throw too high, must be able to control the tip before Most athletes throw too high, must be able to control the tip before

you can throw faryou can throw far

4.4. Learn technique through special strength drills and ball throwing. Learn technique through special strength drills and ball throwing. Don’t start on the runway.Don’t start on the runway.

5.5. The C position is created by proper alignment and positioning it is The C position is created by proper alignment and positioning it is

a result of moving forward not leaning backa result of moving forward not leaning back

6.6. Power is generated from left side not the right sidePower is generated from left side not the right side

7.7. Performing a drill does not improve performance, but performing a Performing a drill does not improve performance, but performing a

drill correctly leads to farther throwsdrill correctly leads to farther throws

8.8. Identify the difference between style and techniqueIdentify the difference between style and technique

Developing Technical ModelDeveloping Technical Model

Critical Zones

Penultimate to

Bracing Stride

Touchdown

Bracing Stride

Flexion

Shoulder Angle

At Bracing Stride

Touchdown

Right to Left TouchdownRight to Left Touchdown

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StandardsStandards

EliteElite .16 to .20.16 to .20

Sub EliteSub Elite .21 to .24.21 to .24

IntermediateIntermediate .25 to .28.25 to .28

BeginnerBeginner .29 +.29 +

Bracing Stride Flexion

Biomechanical evidence has shown that Biomechanical evidence has shown that the angle of flexion of the bracing stride is the angle of flexion of the bracing stride is

directly correlated to the distance thrown. directly correlated to the distance thrown.

The smaller the flexion angle the farther The smaller the flexion angle the farther the throw.the throw.

Angle of TD bracing StrideAngle of TD bracing Stride Maximum FlexionMaximum Flexion

Bracing Stride at ReleaseBracing Stride at Release StandardsStandards

Touchdown Angle To Maximum BendTouchdown Angle To Maximum Bend

EliteElite 0 to 10 degrees 0 to 10 degrees –– 85m+85m+

Sub EliteSub Elite 1111--20 degrees 20 degrees –– 80m80m

IntermediateIntermediate 2121--30 degrees 30 degrees –– 70m70m

BeginnerBeginner 31+ degrees <70m31+ degrees <70m

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Shoulder angle at bracing stride TD

Biomechanical evidence has shown that Biomechanical evidence has shown that the angle of the shoulder axis at bracing the angle of the shoulder axis at bracing

stride touchdown is directly correlated to stride touchdown is directly correlated to

the distance thrown. The more closed the the distance thrown. The more closed the shoulder angle the farther the throw.shoulder angle the farther the throw.

Shoulder angle at bracing stride TD

StandardsStandards

��This angle is very hard to measure without This angle is very hard to measure without

experience in biomechanical analysis. experience in biomechanical analysis.

The best way to evaluate this parameter is The best way to evaluate this parameter is to watch your athletes in slow motion and to watch your athletes in slow motion and

evaluate if the left shoulder is opening evaluate if the left shoulder is opening

before the bracing stride touches down.before the bracing stride touches down.

Putting it all togetherPutting it all together

DRILLSDRILLS

“Kinesthetic Awareness”“Kinesthetic Awareness”

Know What and Why Know What and Why

Technical ModelTechnical Model

Impulse

Penultimate

Crossovers

Withdrawal

Run-Up

Delivery

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Run UpRun UpObjectives:Objectives:

•• Initial accelerationInitial acceleration

•• Set up a controlled tempoSet up a controlled tempo

•• Put yourself in correct position to withdraw Put yourself in correct position to withdraw

the javelinthe javelin

Main Run Up DrillMain Run Up Drill

Running with JavelinRunning with Javelin

DrillsDrillsWalking with javelin emulating correct Walking with javelin emulating correct

positionposition

Technique runs with javelinTechnique runs with javelin

Weight resistance runs with and without Weight resistance runs with and without

javelinjavelin

Running with Javelin over barriersRunning with Javelin over barriers

“Anderson” Acceleration Ladder“Anderson” Acceleration Ladder

AUXILLARY DRILLSAUXILLARY DRILLS

Sprinting Drills (Acceleration)Sprinting Drills (Acceleration)

WithdrawalWithdrawal ObjectivesObjectives

•• Accelerate smoothly from run up to Accelerate smoothly from run up to

crossoverscrossovers

•• Set the javelin into striking positionSet the javelin into striking position

•• Initiate left side dominanceInitiate left side dominance

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Main Withdraw DrillMain Withdraw Drill

Run Withdraw RunRun Withdraw Run

DrillsDrills

Walking with javelin emulating correct Walking with javelin emulating correct

positionposition

Run Withdraw RunRun Withdraw Run

Withdrawal step off 4 inch boxWithdrawal step off 4 inch box

Weight resistance runs with javelinWeight resistance runs with javelin

CrossoversCrossovers ObjectivesObjectives

•• Accelerate smoothly into the Accelerate smoothly into the

impulse/penultimate phaseimpulse/penultimate phase

•• Keep the javelin positioned in the striking Keep the javelin positioned in the striking

positionposition

•• Focus on left side initiation of powerFocus on left side initiation of power

•• Don’t lift kneesDon’t lift knees

Main Crossover DrillMain Crossover Drill

Crossovers with JavelinCrossovers with Javelin

DrillsDrills

Walking with javelin emulating correct Walking with javelin emulating correct

positionposition

Crossovers with javelinCrossovers with javelin

Weight resistance runs with javelinWeight resistance runs with javelin

Quick step crossoversQuick step crossovers

Crossovers over barriersCrossovers over barriers

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Impulse Impulse -- PenultimatePenultimate ObjectivesObjectives

•• Put your self into position to land with the Put your self into position to land with the

penultimate step under the center of penultimate step under the center of

gravitygravity

•• Attack into final steps with left sideAttack into final steps with left side

•• Create enough impulse to get bracing Create enough impulse to get bracing

stride far ahead of penultimate stepstride far ahead of penultimate step

Main Impulse DrillsMain Impulse Drills

Continuous GallopsContinuous Gallops

Impulses into sandImpulses into sand

DrillsDrills

Continuous GallopsContinuous Gallops

Impulses into sandImpulses into sand

Crossovers with JavelinCrossovers with Javelin

Pull athletes with rubber chords and bandsPull athletes with rubber chords and bands

Impulse into sand off of 4Impulse into sand off of 4--6 inch box6 inch box

Lateral box step ups with barbellLateral box step ups with barbell

Running HurdlesRunning Hurdles

DeliveryDelivery

Objectives:Objectives:

•• Optimize Critical ZonesOptimize Critical Zones

•• Maintain posture and alignmentMaintain posture and alignment

•• Convert velocity and power into javelinConvert velocity and power into javelin

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Box DropsBox Drops ??

Standing Ball ThrowsStanding Ball Throws Crossover Ball ThrowsCrossover Ball Throws

Windmill ThrowsWindmill Throws Special StrengthSpecial Strength

CriteriaCriteria

��Imitate Technical ComponentImitate Technical Component

��Have Dynamic MovementHave Dynamic Movement

��Overweight ComponentOverweight Component

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3 Step MB Imitation3 Step MB Imitation 3 Step Shot Imitation3 Step Shot Imitation

Windmill ThrowWindmill Throw

How To Initiate ChangeHow To Initiate Change

Identify ProblemIdentify Problem

Implement Corrective DrillImplement Corrective Drill

Implement SS ExerciseImplement SS Exercise

Problem: Pushing With R LegProblem: Pushing With R Leg

Drill Special Strength

Other Other AuxillaryExercisesAuxillaryExercises

Sledge HammerSledge Hammer

Shoulder Girth Strengthening ExercisesShoulder Girth Strengthening Exercises

Pullovers Pullovers –– Dumbbell and BarbellDumbbell and Barbell

Pullover TossPullover Toss

Various Med ball Throws 1 and 2 armsVarious Med ball Throws 1 and 2 arms

MultiMulti--ThrowsThrows

Functional Training CircuitsFunctional Training Circuits

GymnasticsGymnastics

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FlexibilityFlexibility In ReviewIn Review

Build the technical model around the critical Build the technical model around the critical zoneszones

Attack each phase individually before you try Attack each phase individually before you try and put it all togetherand put it all together

Know what the drill is trying to accomplish and Know what the drill is trying to accomplish and use the cues that work for the individualuse the cues that work for the individual

Always go back to the drill work to solidify the Always go back to the drill work to solidify the technical modeltechnical model

Prepare the body with special strength exercises Prepare the body with special strength exercises to initiate to initiate technical change technical change

Thank YouThank You

Ty Ty SevinSevin

US Olympic Training CenterUS Olympic Training Center

2800 Olympic Parkway2800 Olympic Parkway

Chula Vista, CA 91902Chula Vista, CA 91902

Ty.Sevin@usatf.orgTy.Sevin@usatf.org

www.teameliteathletics.orgwww.teameliteathletics.org