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Javelin

Javelin. John Oshel Shawnee Heights High School 4201 S.E. Shawnee Heights Road Tecumseh, KS 66542-9795 Phone: (785) 379-5880 Fax: (785) 379-5967 oshelj@usd450.net. Winter Weights and Conditioning . Lifting Basic core lifts Olympic lifts-age/grade appropriate Split cleans and snatch

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Javelin

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  1. Javelin John Oshel Shawnee Heights High School4201 S.E. Shawnee Heights RoadTecumseh, KS 66542-9795Phone: (785) 379-5880Fax: (785) 379-5967oshelj@usd450.net

  2. Winter Weights and Conditioning • Lifting • Basic core lifts • Olympic lifts-age/grade appropriate • Split cleans and snatch • Body Core- Abs with body weight and balls • Rotation • Extensions • Progressing into explosive movements • Overhead pulls

  3. Winter Weights and Conditioning • Conditioning-base building • Timed run 8-12 minutes • Progress into shorter/quicker distances and times • Plyometrics • Ground level –bounds, skips, hops (lateral movements) • Hurdles /cones (lateral movements) • Boxes • Stairs

  4. Winter Weights and Conditioning Ball work Everything is done with both arms-flexibility in mind 1k balls for single arm 2k balls for double arm • Close to wall- single and double • Foot placement- single and double • Walk into plant- right and left • Crossover into plant and throw Age and level appropriate

  5. Early season(0-2weeks before meet) • Continue base building or start • Drill work • Foot work with balls and Javelin • Crossovers, knee drive, light feet, etc., conscious of tip • Grip • Sticks-for tip control • 5-10 yards Working on Feet, hip, chest, shoulder, elbow, and hand positions

  6. Early Season • Med ball throws • 1-2k partner catch increasing distance • 800gram-1k long catch • 1-4k overhead, behind back, from hip, from squat Coaching tip- make sure all throwing positions are for throwing the javelin.

  7. Early Season • Speed work 10-50 yards top at 100 yards. Approach position Crossover phase drill 5-30 yards with and without javelin Transition drill forward approach to crossover with javelin

  8. High leg hurdle drill • Box plant drill • Walking into plant drill with soft right With javelin • At a steady speed • With acceleration • Sideways • With repeated crossovers • Crossovers mixed with normal running • Over low obstacles between each stride

  9. Pre-meet2 weeks out Approach work-Individualized Approach- 5-15 strides Crossovers- 3-7 If handling speed is a problem have the athlete just do crossovers

  10. Pre-meet throwing Throw hard at least two days to rest. On the other days do all drill work and throw up to 70% set by cone.

  11. Key points to the throw • Don’t always look at the distance • Speed down the runway • Javelin control for the entire approach • How fluid are the strides • Are they pulling or pushing with the feet/legs • Are they planting to help their hips • Soft rear leg • Long pull • Over the top • Stop the plant • Chest /eyes

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