Javelin

Making a rather technically difficult event simple

RICHARD A. DESTEFANO, MS

The javelin throw is a full body, reactive event that required just the right amount of doses of speed, power, flexibility, elastic strength, etc. In order to throw the javelin far, there can be no margin of error, with near perfect positions and great speeds that need to be acquired throw after throw. Anyone can throw something, but to throw something far, the breakdown of proper mechanics is a must. Technique trumps everything. (All is explained for a right-hand thrower)

THE GRIP

There are three grips utilized by javelin throwers. The Finnish grip is when the middle finger and thumb are behind the cord. The fork grip is when the index and middle finger are on either side of the grip. The American grip is when the first or index finger and thumb are behind the cord. The commonality among all three grips is that the palm is facing up.

CARRY & CROSSOVERS-“CREATING THE APPROPRIATE PATH OF THE JAVELIN THROWER”

First and foremost, a focal point out in the horizon is chosen. It is a selected point to where the athlete doesn’t necessarily want to throw to, but rather through. A stick shift theory, as used when driving a standard automobile, is used as a coaching tactic when it comes to cultivating speed on the runway. The initial carry can start off slow for forward momentum. A carry should include enough running steps that the athlete feels is adequate before initiating crossovers. The drawback of the javelin allows for the body to accelerate with sideways momentum and will allow for the first crossover to begin. Again, each step is faster than the step before, so it is important not to start out too fast.

Although explosive leg ability starts with crossovers for getting down the runway, it is also used for when jumping into the throw using the penultimate and when putting on the breaks while planting. Crossovers are like running sideways; however, stride lengths cannot be short and choppy or too long, causing deceleration or a false sense of speed. The shoulders remain level, holding right arm

CHART 1

and palm above the ear with javelin tip at either eye or forehead level. The left arm swings in a fashion so that both shoulders remain parallel to the runway and can be described as a 12 to 3 o’clock swing (12 being the front of the runway). If someone were in front of you standing at the toe board, the front of your shirt cannot be seen. Another way of visualizing this is that the right side of the chest is hidden behind the left side of the chest.

The number of crossovers can vary athlete to athlete. It is important to know that when cultivating top speeds into the penultimate, each step is faster than the one before. If crossover 2 looks just as fast as crossover 3, it may be redundant. However, some athletes feel that it helps them for continuity or fluidity reasons. Once an athlete and coach decide how many crossovers are taken, it is encouraged to take a large percentage of throws utilizing two or three crossovers, as the quality of good technique can be achieved and flaws can be corrected. This can allow for athletes to work with various speeds and tempos.

PENULTIMATE & BLOCK- “WITHOUT A LEFT THERE IS NO RIGHT”

The penultimate step is also known as “the step before the throw”. Using the analogy of getting over a 300-foot hole in a tunnel at your height is used. This analogy allows for the athlete to use the last left of his or her final crossover to jump long and linearly enough to get over a 4 or 5 foot hole while avoiding getting vertical. If you get vertical, you will hit your head in the tunnel and decelerating is inevitable. A high right knee and a forwardly positioned right toe are two of the key penultimate attacking characteristics.

A big mental note is that a throw cannot be thrown until the plant has made contact to the ground. This position allows for a must in any kind of throwing event, a double support. While the athlete is in the air during the flight phase of the penultimate, they are in a position awaiting for the right leg to make contact with the ground, enabling and pushing the left hip and left foot forward to the ground. Some may describe it as “getting the left leg down.” In response, the left leg makes a good ground force to finalize the hip. The right knee is bent and non-weight bearing, allowing for both an immediate left and so that no speed is lost. Without the left block, there is no completion of the hip response as well as reaction. A biomechanical analysis can detect and confirm the final action of the hip comes from impact and reaction to the left block. The upper torso is then aligned so that there is a spine change so that everything is back behind the plant as opposed to on top of the block. The upper body is extended, but relaxed. The shoulder and lat (latissimus dorsi) are fully extended back while maintaining level shoulders. If achieved with appropriate speeds this position creates the necessary amount of acceleration needed to increase the arm velocity, on average, anywhere between 4-8m/ s2 to upwards of 27-33m/s2. This may vary in practices and meets because throws in practices may range anywhere from 50-90%, whereas meets are all or nothing.

STRIKE AND FOLLOW THROUGH

At the moment that a double support is achieved using the penultimate step, it is a must not to strike the implement too early. This, in response, will allow for delayed strike as opposed to pre-bend or premature strike with arm. The position will then allow for the athlete to create a hip-chestshoulder-elbow-hand distribution of power effort. This position can be maximized by remaining closed with the hips and chest as almost parallel to the runway.

It is key to stay smooth, and once speed of the crossovers is converted into power using the penultimate, the athlete needs to put as much velocity into the spear as possible. This is accomplished by utilizing the firm base of both the left leg and left shoulder that the penultimate establishes in addition to the speed of the runup. The feeling of bracing the power position after the penultimate feels as if you are punched in the gut; however, the left side (including the left arm) braces for impact so the blow isn’t felt.

Both the hips and chest square up in the direction of the throw, allowing for a tremendous elastic stretch across the chest and shoulders. As a result, the javelin is flailed or slung out up and over the block. The release speed and the highest release speed is the result of an elastic reflex of the muscles and connective tissue (fascia), as opposed to raw strength. The angle of attack can range anywhere between 38-45 degrees. A follow through may include a step or two after blocking due to forward momentum.

A BREAKDOWN OF THE THROW

See Chart 1

CREATING THE TRAINING PROGRAM

A training program can include several variables that are all of equal importance. Physical training can range from getting the work done on the javelin runway, in the weight room or on the athletic fields, and sometimes you may find yourself in the pool or doing gymnastics from time to time. Any type of planned training has to start at the end, such as major meets, and work backwards. That includes all types of exercises that constitute your training. The program is designed so that the athlete peaks when it counts. Whatever the goal is, take the time to sit down and map out a

plan. Keep in mind the athlete’s strengths and weaknesses season to season and make the adjustments where necessary. A periodized training is encouraged so that an athlete peaks when it counts.

WHAT TO TRAIN TO ACQUIRE BIG POWER & EXPLOSIVENESS PLYOMETRIC TRAINING

Plyometrics can include 1) in-place jumps, 2) short bounding exercises, 3) extended bounding exercises, and 4) depth jumps.

In-place jumps are low in intensity, high volume jumps performed with no displacement, such as tuck jumps, lunge jumps, jump rope, etc.

Short bounding exercises are lowto-medium intensity jumps with low volumes, minimal contacts, and some displacement, and some specific technical component, such as standing long jumps, standing triple jumps or hurdle hops.

Extended bounding exercises are medium to high intensity bounding and hopping routines performed over extended distances, such as Left Right Left Right and Right Right Left Left.

Depth jumps are high intensity and low volume jumps that produce intensity by beginning with a drop for a higher surface, using gravity to increase loading. Examples are box-standing long jump combination, or a box rebound to another box.

STRENGTH TRAINING

Sport-specific strength training programs are fundamental to an athlete’s development and success. Long gone are the days when coaches shunned weight lifting for fear that it might hinder the performance of fine skill and correct technique. It’s now accepted that high levels of strength are a prerequisite to superior speed, power, strength endurance and overall sporting performance.

Unfortunately, most strength training programs fall well short of what an athlete requires. Let’s say we are working on acceleration during crossovers and the pentultimate step. Squats lead to leg and core strength. A good squat should lead to better pulling movements (Olympic lefts). Pulling movements will lead to better ball throws like overhead backwards. Overhead backwards improves starting power which leads to better jumping ability. Better jumping ability leads to better spring acceleration. The faster and more powerful you can accelerate sprinting, the better prepared you are to accelerate on the runway doing crossovers.

Bodybuilding and Olympic weightlifting programs still dominate many athletes’ training regimes. While these types of training have their place, strength training for sport consists of a more refined approach than simply lifting heavy weights as many times as possible.

MINDSET AND MENTAL TOUGHNESS

When athletes do the work on and off the runway and train with purpose, they will see results, however mental toughness is a must. Focus is a vital key to performing, to achieving, to qualifying, to medaling and winning. Athletes have lots of moving parts, and balance can sometimes be an art of its own. Mental toughness is a measure of an individual’s resilience that may predict success in sport. A good attitude is achieved when athletes execute at their maximum level consistently. Their belief in themselves is rock solid, and their ability to execute at a peak level of performance can be achieved in all situations without getting distracted and it comes with complete mental clarity and ease. It is referred to as being in the zone. The mindset becomes bulletproof, and by way of perseverance, success prevails.

OVERALL TRAINING NOTES

Never unload volume and intensity at the same time. • Volume or specific training depends upon prior volume of general prep. • If volume of training is adequate then increase in # of sessions (avoid too much density & risk of injury). • Increase both volume and intensity at all levels of development. • To yield meaningful results observing specificity, exercises should be performed near the absolute limit of intensity and take up 55-60% of total training during 1st periodization (general prep phase) and should constitute 80-90% of total training in 2nd periodization (event specific phase). • A training unit emphasizing speed, elastic strength, or maximum strength should be planned for a day of optimal capacity, not following a training unit of high demand, especially if it involves lactic anaerobic training. • Each training session has a specific purpose. • Avoid staleness & overtraining. • Allow training to be systematic, sequential, and progressive.

Restoration is important.

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RICH DESTEFANO COMPETED AS A JAVELIN THROWER (85-2004) AND NOW COACHES (1993-CURRENT) IN CONNECTICUT. HE HAS A PERSONAL BEST OF 72.56M (RANKED 11TH IN US IN 2000), AND HAS COACHED NOTABLES SUCH AS FORMER US WOMEN’S RECORD HOLDER & WORLD UNIVERSITY GAMES COMPETITOR, ANN CROUSE (PR 57.38M); 2X NCAA DIV. II CHAMPION AND 7 X JAMAICAN CHAMPION, KATEEMA RIETTIE (PR 57.20); 2001 USA JUNIOR OUTDOOR CHAMPION WORLD JUNIOR TEAM (USA V. ENGLAND) COMPETITOR MIKE CURRAN (PR 63.41). RICH HAS BEEN RUNNING THE ANNUAL DESTEFANO JAVELIN TECHNIQUE CLINIC FOR OVER 28 YEARS AND 1000’S OF ATHLETE HAVE ATTENDED. RICH HOLDS HIS UNDERGRADUATE DEGREE FROM SCSU IN EXERCISE SCIENCE AND HIS GRADUATE DEGREE FROM CAPELLA UNIVERSITY IN PSYCHOLOGY SPECIALIZING IN SPORT PSYCHOLOGY.