javelin by: sampsa lohiniva & tommi paananen spo10s
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JAVELIN By: Sampsa Lohiniva & Tommi Paananen SPO10S. ATHLETICS. Introduction. History Modern day javelin Key factors in javelin throwing Records Preparation phase Pre-competition phase Competition phase Different training types. 1. History. - PowerPoint PPT PresentationTRANSCRIPT
JAVELINBy:
Sampsa Lohiniva&
Tommi PaananenSPO10S
ATHLETICS
Introduction
History
Modern day javelin
Key factors in javelin throwing
Records
Preparation phase
Pre-competition phase
Competition phase
Different training types
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History
Introduced in 708 BC games composed in two games Throwing at a target and throwing for distance
Target throwing was done by riding a horse In distance they had same principles as today
Made of olive wood, weighted 400g and were 2,3 to 2,4 meters long In 1780 the length changed from 2,3 to 2,6 meters and weighted
800g Material was changed to hickory wood
Later on the javelin was made hollow Material has changed from wood to metal
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Modern day javelin
Men: 2,6 to 2,7 meters long & 800g Women: 2,2 to 2,3 meters long & 600g
150mm 150mm
Throwing technique is dictated by IAAF
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Key factors in javelin throwing
Right technique Arm straight Javelin tip pointing slightly up Bring your elbow in front first Keep the javelin close to your ear Look forward Rhythm
Core and upper body strength Agility and athleticism like running and jumping Explosive power
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Records
Men WR – 98,48 (1996) Jan Zelezny (CZE)
FR – 93,09 (1999) Aki Parviainen
Women WR – 72,28 (2008) Barbora Spotakova (CZE)
FR – 64,90 (2003) Paula Huhtaniemi
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Preparation phaseDay Drills
Monday Javelin DrillsWeight TrainingCore Stability workHill Runs
Tuesday Plyometrics – BoundingMedicine ball workCore Stability work
Wednesday Javelin DrillsWeight TrainingCore Stability work
Thursday Rest
Friday Plyometrics – BoundingMedicine ball workCore Stability work
Saturday Javelin DrillsWeight TrainingCore Stability work8x100m strides
Sunday Rest 6
Pre-competition phaseDay Drills
Monday Full Javelin ThrowsJavelin DrillsComplex TrainingCore Stability work
Tuesday Medicine ball workCore Stability work8x30m sprints
Wednesday Full Javelin ThrowsJavelin DrillsComplex TrainingCore Stability work
Thursday Medicine ball workCore Stability work8x50m sprints
Friday Full Javelin ThrowsJavelin DrillsComplex TrainingCore Stability work
Saturday Competition or Rest
Sunday Rest
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Competition phase
Day Drills
Monday Full Javelin ThrowsComplex TrainingCore Stability work
Tuesday Medicine ball workCore Stability work8x20m sprints
Wednesday Full Javelin ThrowsComplex TrainingCore Stability work
Thursday Medicine ball workCore Stability work8x80m sprints
Friday Rest
Saturday Competition
Sunday Rest
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Different training types
A four week plan (easy, medium, hard, recovery/testing) Weight training: Getting stronger by overloading the muscles.
More weight, reps or sets. In javelin focus on the power as it needs to be explosive strength. Medium amount of reps (6-10) and heavy weights 70-80% of max.
Core stability: Different static and dynamic abs exercises. Medicine ball exercises with the core muscles.
Medicine ball workout: Twists, curls, pushes, extensions, arm throws, leg kicks.
Complex training: Increases the rate of force for the type 2b muscle fibers. Squats followed by squat jumps and bench press followed by plyometric press up. This gets the central nervous system into full action and more fibers are being used. General phase (more reps, less recovery, more movements) Pre-comp (a half of everything, double recovery time) Comp (2x4+2x6, 5 minute rest between)
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Weight and technique training
• http://www.youtube.com/watch?v=WdTREvANpjg&feature=fvwrel• http://www.youtube.com/watch?v=sh0MJbqj6kA&feature=related
• Here is a couple of videos concerning a javelin throwers training. It includes some weight training and also some technique training.
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References
MACKENZIE, B. (2005) Javelin Training Program [WWW] Available from: http://www.brianmac.co.uk/javelin/javplan.htm
http://en.wikipedia.org/wiki/Javelin_throw
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