Download - Javelin Development
Javelin Development
Javelin DevelopmentAdvanced Training TechniquesTechnical ConsiderationsPosture
Where should the shoulders be in relationship to the hips and feet during the run, cross over's and delivery?
Poor posture in the approach will make performing all other technical elements difficult if not impossible.
Posture
Too far back
Posture
Too Far Forward
Posture
Just Right!
Technical ConsiderationsThe Draw Back
To Wrap or Not to Wrap?
Target Draw Backs
Jogging Drawbacks
Walking Drawbacks
Weighted Drawbacks
Hose Drags
Technical ConsiderationsApproach Development
Acceleration Techniques
DriveAcceleration
Upright Acceleration
Running Form
Sprint Drills ABCs
Running Form
Straight Leg Bounds
Ankle Over's
Running Form
High Knees
Skips for Height
Transition
Cross Over's
When training specifically for the cross over's, keep the following goals in mind:
1. Maintain speed2. Maintain control of your body and javelin3. Set up the block
Cross Over's
How do I maintain speed?
Maintain good postureRun with light stepsIncrease footfall frequencyCross Over's
How do I maintain control?
STAY RELAXED!!!!!!!!Prepare your body with special strength conditioningCross Over's
How do I set up the block?
Maintain postureCross over with feet close to the groundStay RELAXED!!!!!!!!!!!!!!!
Cross Over's
Over Striding
Running crossovers
Common Errors
Developing Approach Length
How many steps do I take?
Developing Consistency and Using Check Marks
Technical ConsiderationsThe Left Arm Block
Weighted left arm
Pullies
Technical ConsiderationsThe Soft Step
What is the soft step?
What is its purpose?
How is it accomplished?One Step Off a Low Box
Three Step Off a Box
Sand Throws
With Correction
Not So Good
Technical ConsiderationsThe Left Leg Plant
Bungee Plants
Technical ConsiderationsRhythm
Gallop Drill
Cone Drill
Training ConsiderationsDeveloping a Conditioning Plan
Improve SpeedImprove AgilityImprove Power OutputImprove Technical Efficiency
Think like a jumps coach!Developing a Conditioning Plan
How do I develop speed?
Improve sprint form with Sprint Drills 2-3 times a week plus core development 5 days a weekImprove sprint conditioning with intervals 2-3 times a week(volume determined by time of the season and athlete)Improve lower body strength in the weight room (squats, Olympic lifts, RDLs, lunges, etc. (volume determined by time of the season and athlete)Developing a Conditioning Plan
How do I develop agility?
Improve posture and core strength 5 days a weekPlyometric training 2-3 times a week (volume and intensity determined by time of the season and athlete)Technical work 2-3 times a week
Developing a Conditioning Plan
How do I develop power output?
Improve postural strength through core work 5 days a weekDevelop base strength in the weight room (volume determined by time of the season and athlete)Improve technical efficiencies through technical work 3 times a weekDeveloping a Conditioning Plan
How do I develop technical efficiency?
Develop special strength 3-4 times a weekWork on approach components 3 times a weekThrowing drills 3 times a week (50-80 reps depending on the drills and athlete)Javelin throwing 3 times a week (20-40 reps depending on intensity, time of the year, and athlete)
Developing a Conditioning Plan
Putting it all together
Neuro days
2-3 times a week withAt least one day off betweenActivities: sprints, plyos, full speed approaches, heavy lifts, intense throwing days (typically only during the competition season
Developing a Conditioning Plan
Putting it all together
Recovery days
3 -4 days a weekActivities: Core development (gymnastics, hurdle drills, plate and med ball drills), recovery aerobic activities, sprint drills, special assistance lifting, low intensity throwing (preseason drills)
Sample Training Week (Specific Prep)
Sample Training Week (Pre Comp)
Sample Training Program (Competition)