javelin fundamentals & building a run up, leeds april 3rd 2011

Timetable(approx)

9.30am – 10am Registration

10am – 12.20pm Javelin Fundamentals & Building a Run-up

12.20pm – 1pm Break

1.00pm – 2pm Throwing Demo

2.15pm – 3pm Comp Preparation

3.00pm – 3.15pm Break

3.15pm – 4pm Injury Prevention

Main aim of the day

“To give you the tools to be able to teach athletes to throw the javelin with efficient technique”

Feel free to interrupt!! Questions Anytime

Mick Hill Introduction Involved in Athletics for 35 Years!!!!

Wanted to be a footballer LUFC

Very good at throwing things, best in the school at cricket ball, this got me into North Leeds Schools Competition – Won it

Leeds final was with Javelins (came 3rd but it was my picture in the paper……..fate?)

Introduced to Wilf Paish by my uncle aged 14 – Athletics got serious thereafter

Destined for a life with a sore elbow!

Javelin Career International 1983 – 2004

20 Major Champs (4 OG, 7 WC, 5 EC, 4 CG)

6 Major Medals

Also Have Worked in Sports

Development, Talent ID, Sports Equipment Supply, UKA RTM, GB Team Coach at Major Games

Personal Javelin Coach to athletes inc. Jessica Ennis & James Campbell

Now “Director of Athletics” at Leeds Met Carnegie

The Best Chuck Ever!

The Best Athletes In The World Make it look easy

Move smoothly

Are superb at the fundamentals

Are complete athletes with no weaknesses – great posture, poise, balance, speed, strength, stamina etc.

Wilf’s Saying

“Chin-Knee-Toe /Make-A-Bow / See-It-Go!”

Very true for the Javelin

A good throw is a result of a chain reaction that starts low down & moves up through the body ending at the

fingers

How Do We Get From This - Jessica 2004

(PB At The Time 28.04m)

To This - 45m Flat Foul Dezanzano 2009

Key Points

Not Perfect Though

Gifted Beginners and Multi Eventers Pose Several Problems

They already compete

They have little or no idea what they are trying to do

They have no feel for the event

They are usually physically gifted. Decathletes built like Tarzan throw like Jane!!

Therefore they are an injury waiting to happen! (can be 10 x body weight through left leg at final left contact! Females?)

Jessica Ennis Annual Progression Still very much a work in progress!

2002 – 26.54m

2003 – 26.82m

2004 – 28.04m

2005 – 32.55m

2006 – 36.81m

2007 – 38.07m

2008 – 43.08m*

2009 – 46.47m*

2010 – 46.71m**

*Extended run up

** +2 More StepsN.B 2004 – 2010 Average 2 sessions per week 30 weeks

of the year = 90 Hours x 6 = 540 Hours!!!! Please

understand that it takes time to change!

Don’t expect to be transformed today!!

Teaching the Fundamental Movements

Firstly identify what they are!!!

Introduce drills that reinforce the movement pattern Practice makes Permanent! Not “Perfect”

Ensure the athlete can feel the positions

Use of video essential to support coaching points

Develop progressive drills that transfer the pattern into the competition environment

Ultimately develop the ability to perform under pressure – build confidence

Throwing The Javelin Consists Of The Following

Running Forwards Turning Sideways

Stopping Behind The Line

Sequencing The Throw

Therefore It Is Very Important To Develop These Abilities In Javelin Training Sessions Hence The Reason I Structure My Sessions

As Follows

Warm Up – Jog Stretch & Running Drills (5 – 15 mins)

Javelin Walking, Running, Rhythm Drills

Correct Sequence Drills

Throwing – Standing, Walking, 3 Step, 5 Step, 7 Step – Full Run-up

Javelin Run-up DrillsExercise Description Loading /

Emphasis

Set &

RepetitionsRunning Forwards (over mini

hurdles)

10 mini hurdles 3 foot spacing apart Do not go too fast! Dorsi Flex

the feet (Toes pulled up to

shins) Equal steps between

the hurdles DO NOT

GALLOP! Good rhythm

2 x 10 Hurdles x 2

Running Forwards (with the

javelin)

Hold the javelin with your hand above your head

(point of the javelin down and across left) keep your

head and chest up (proud) Run forwards in a straight

line with good posture & heel to bum running

(dorsi-flexed feet) Try not to pump the javelin

800gram / 600gram Javelin 15m x 2 x 2 Sets

Running Sideways (over mini

hurdles)

Tall posture slightly tilted back, weight over back

leg. Move smoothly down the hurdles

Do not go too fast! Dorsi Flex

the feet (Toes pulled up to

shins) Equal steps between

the hurdles . Try and keep your

head over your back foot every

time it hits the floor

2 x 10 Hurdles x 2

Running Sideways (with the

javelin)

Tall posture slightly tilted back, weight over back

leg. Javelin at eye level slightly pointing up. Move

smoothly along a line if possible, try and ensure

your head is over your back leg every time it hits the

floor. Keep the hips and shoulders side on (easier if

feet are side on) Keep the sole of your back foot

pointing at the floor.

800gram /600gram 15m x 2 x 2 Sets

Run & Withdrawals Run forward withdraw the javelin smoothly do 2/3

cross-overs then run forward and repeat. Ensure

shoulders and hips go side on, keep the javelin at

eye level hand above shoulder, palm of the throwing

hand facing the sky – DON’T LEAN ON THE

JAVELIN

800gram / 600gram Javelin 30m x 2 x 2 Sets

Pre Throwing Session Drills (Cont)Exercise Description Loading /

Emphasis

Set & Repetitions

Resisted cross-overs Using the bungee harness. Maintain the

body position (slightly tilted back) drive off

the left and right leg. Must pick up right

knee early and put it ahead. Feel like your

legs are working in front of you – not

behind

800 gram / 600gram

javelin and bungee cord.

(Not too much

resistance)

800gram/600gram

15m x 2 x 2 Sets

15m x 1 resisted 15m x 1

un-resisted x 2 Sets

Run – off and hold Like a 3 step throw. Pull the ground with

your left foot, stay back and side on (cover

some ground) land on your right foot in a

power position and hold

800gram / 600gram

Javelin

3 sets of 4 reps

Mini - Hurdles sideways

to cross overs and throw

Go over 3-4 mini-hurdles sideways (left hip

lead) feet at 90 degrees to direction of

throw. Establish even rhythm with right

knee picking up maintain this when hurdles

are not there then run-off & throw with

width and bum kick!

Tennis ball 3 x 3 throws

Walking 11 Step Run-up Walk 4 steps forward, take the javelin back

in two steps then do 5 steps to left foot

plant.

800gram/600gram

Javelin

x3

11 Step Run-up practice Mark out your run-up and go through it

with competition intensity if possible.

Throw a Tennis ball or

800gram/600gram

Javelin

2x2

Fundamental Positions For Pulley, Standing & Short Approach Throws

Grip - Thumb & first finger, thumb & second finger or horse-shoe

Body position - sideways on

Hand position rotated upwards – palm to the sky

Arm position - long relaxed arm reach back – hand above the shoulder - point of javelin at eye level

Weight distribution - over back leg

Look over left shoulder (RH thrower) head slightly tilted back

The throw must start low down (Hips, right leg or foot)

All we are trying to do is get into the right positions to allow the throw to happen in the correct sequence

Chin-Knee-Toe, Make-A-Bow, See It Go!!!

Exercises To Learn Correct SequenceExercise / Weight 3kg 1kg 800 / 600gram Number of

throws

Standing Front On Throw

Left and right hand3 x 6 36 (18 R & 18 L)

Pulley 3 x 6 18

Side on Standing Throw

(Hip strike) 3 x 6 18

Side on Standing Throw

(Right Foot Turn Over)

Right arm only

3 x 6 18

Modified Schwanbeck

ExerciseMedball 3 x 6 18

Total =108

Front On Ball Throwing Feet together facing the net / wall (1-2kg ball)

Coaching Points

1. High throwing arm

2. Non-throwing arm out in front

3. Start throw with the chest moving forward

4. Left arm stays where it is

5. Arm-pit leads the throw

Major fault – starting the throw by taking the left shoulder away

Side on Standing Ball & Pulley Coaching Points

1. Start position side on Chin – Knee – Toe

2. Look over left shoulder

3. Throwing hand above shoulder

4. Weight is orientated back over right leg

5. Begin the movement with right foot turning over onto the toes creating hip strike

6. Creates the “bow” if left side is firm and stays

Pulley

Modified Schwanbeck

•Chin – Knee – Toe Start Position

•Side On Shoulders & Hips

•Right Foot Initiates Throw

•Head & Hands Stay Back As Hips Drive Forwards = “Bow” Position

•Right Foot Fully Committed

•The “Bow” Is released

•Finish With The Head Over The Left Foot

•THIS IS THE FEELING YOU NEED TO GET WITH A JAVELIN

Jess

Chin KneeToe – Make A Bow – See It Go!

Walking ThrowCoaching Points

Start position feet together 90 degrees to throwing direction

Arm high and long

Hand above shoulder palm up

Body orientated back

Weight on right side

Left - Right - Left

Initiate throw with hip strike

Sequence from floor upwards

Solid base after ball / javelin has gone

Left Shoulder / arm should not go backwards

Javelin / Shoulder & Hip Angle the same up to hip strike

3 Step ThrowCoaching Points

Start position as walking throw

Reach with the left foot and pull the ground

Stay behind your left leg – do not lean forwards

Maintain weight over right side

Keep arm up and sequence the throw as walking throw

5 Step ThrowCoaching Points

Start position as previous throw –as athletes get more advanced allow them to bounce into the throw

Rhythm important left, right, left – right – left

Right foot needs to go ahead and land underneath the body C-K-T

Must emphasise the penultimate left contact – pull the ground

Maintain posture slightly orientated back

Javelin should be still until the hip strikes

Bow position will confirm correct technique

Look for strong balanced finish

Any Questions before we start?

Preparing For The Season Set some goals for the season and target certain

competitions. Find out selection criteria.

Have a comp plan but be prepared to adapt it due to reasons beyond your control, bad weather, and injury.

Therefore enter more comps than you need to do. It is much easier to drop out of an event than get in at the last minute.

Give yourself lots of chances to qualify for your target event – County Champs, ESAA, Nationals etc

Essential to try out several warm up strategies to ensure you know what you will do on the BIG day.

Try several javelins and find the one that suits you best – not the one that is colour coordinated with your outfit!

Keep a detailed training diary - will be invaluable in planning for big events and detailing what happened also will be invaluable as your careers progress.

Very important to develop confidence - How many sessions / comps in the lead up to the Major Championship

Advice For The “Big” Comp Plan how many throwing/drills sessions you will do

in the holding camp / last ten days – have clear aims for every session

Ensure your javelin of choice is on the official equipment list – if not ensure you get it submitted via team staff

Be very wary of advice given by “experts” can be confusing and counter productive

Throw in training at the time you will be competing (if possible)

Work back from comp start / final call time to plan warm up

How far from warm up area to the final call room? What are you going to do in the warm up throwing area? Jog, stretch, drills, and throws (How many standing, walking, 3 steps, 5 step, 7 step & full run-up?)

Do your thing and don’t be distracted by the opposition – danger of copying what the best athletes do – (this needs to be part of the post competition review not during it!)

Final Call Room – can you move around under the stadium prior to entering – maybe time to do some drills rather than just sitting and waiting

Time in Stadium – how many guaranteed throws (Need to get coach to ask at technical meeting)

Comp Start time – May change so be prepared. Thus your warm-up timings will change

Produce a kit bag check list – spikes, towel, vest, number, drink, sticky / chalk, spare laces, lucky charm etc!

Most Importantly Enjoy It!!! Competing is the reason why you train!

Remember “Failing to plan is planning to fail”