Techniques & Training for Throwing a Javelin

The javelin throw stands out from other track-and-field throwing events as having the lightest implement. It is also the only event that requires a run-up and doesn't take place in a ring, the semicircular pitch where the shot-put, discus and hammer throws take place. The most important things to focus on in training for javelin are the grip, full body throw and lead-up to the throw.

Grip

There are three commonly recognised grips for holding the javelin: Finnish, fork and American. Read up on each grip and test each one with a javelin before deciding which one feels most comfortable in your hand. Although each grip requires that the javelin rests across the palm in the run-up, the grips use your thumbs and fingers differently.

Standing Throw

Before an athlete begins to throw a javelin, it is helpful to teach the mechanics with a standing throw using a medicine ball. Using these drills will help teach extension of the entire lower and upper body. Do one to three sets of six to 10 repetitions with a 4- to 7-pound medicine ball. Squat throw: Hold the ball just below your chin. Squat at the knees, keeping your back straight. Burst upward, throwing the ball into the air above you. Russian twist: Hold the ball at belly-button height with your elbows bent. Move the ball to one side while pivoting the back foot toward the instep of the other foot. Twist from right to left, shifting your body weight as you turn. Side throw: Face 90 degrees away from a partner or wall. Hold the ball at belly-button height and twist it behind your right hip. Shift your body weight to that side as you twist and pivot your foot as in the Russian twist. Release the ball at hip level. Switch sides after each repetition.

Throwing the Javelin

Before you work on full-approach throws, do stationary throwing drills and drills with a shortened approach of three to five steps. Downhill throws: Do this drill on a slight downhill slope. Pick a target. Hold your javelin in your preferred grip. Take one step and release the javelin, aiming for your target. Increase the target distance as your aim improves. Crossover step drills: While holding the javelin in your preferred grip, practice crossover steps. Do crossovers, beginning with your right foot in front of your left. Move your left foot forward, then your right, then left. This left step should be active and strong. Do not slow your movements as you prepare to throw. Throw the javelin off the last right step.

Full-Approach Throwing

The most important part of full-approach throwing is withdrawing the javelin. Approach drills: Start with the javelin in the overhead carry with the javelin flat or slightly angled nose down. Step with your left, then right foot as you practised in the crossover drills. At this time, begin the withdrawal of the javelin, pulling it back while holding your chosen grip. Step left again, with the javelin fully withdrawn. Check your grip and the position of the javelin. Correct, if needed, and repeat. Practice this drill walking, jogging, then in a full run. Five-step approach: Repeat the drill above, adding two more steps to your approach. Be sure to spring off with energy in the second-to-last step and keep your crossovers smooth. 11-step approach: Expand your approach to 11 crossover steps. Focus on the skills you've developed in the three- and five-step drills, putting emphasis on speed, smoothness and maintaining a proper grip.