javelin fundamentals & building a run up, leeds april 3rd 2011
DESCRIPTION
To give you the tools to be able to teach athletes to throw the javelin with efficient techniqueTRANSCRIPT
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”