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.

Shotput Ball Specifications

Shot put is a common track and field event invented in Scotland. The event requires each athlete to throw a metal ball as far as he can, in competition with the other throwers. Regulation shot puts are made of steel, and shot put weight differs between the sexes. At the competitive international level, shot put specifications are made by the International Association of Athletics Federation (IAAF).

History

Shot put originated as "stone put" in ancient Scotland, and was originally contested with stones rather than the metal balls used today. The Olympics included a men's shot put competition in 1896, by which point the modern shot put ball was somewhat standardised; women's shot put did not make it to the Olympics until 1948.

Size

In international shot put competitions, the ball weighs no less than 7.260kg for men and 4kg for women, per IAAF guidelines, as of 2010. Until 1927, women's shot put balls often weighed up to 5kg. At the high school level in the United States, the ball weighs 6kg for men and 3kg for women.

Material

Shot put balls are typically made of lead and encased in a steel shell. Shot put balls can be made of solid iron or brass, as well; any metal not softer than brass is an acceptable shot put material. The ball must be spherical in shape and have a smooth surface.

High School Track Discus Cage Instructions

The discus is one of the most iconic disciplines for the sport of track and field. Even in high school track and field competitions, the top discus throwers can hurl the discus well over 200 feet. In high school, the discus cage must conform to certain standards outlined by the National Federation of State High School Associations. Violations of discus cage rules can result in disqualifications, records not being certified and might increase the risk of discus-related injuries.

Discus Cage Dimensions

The typical high school discus cage is attached to aluminium poles. High school cage requirements state that each cage must contain six poles. Each aluminium pole curves at the tip. Each pole is made up two segments. The base segment is 2 feet and 6 inches and the upper pole is 14 feet (from the pole's tip down). Attached to each pole is a hook onto which the net loops. The hook is part of a pulley-and-tether system that allows coaches or officials to raise and lower the cage net as necessary. Poles maintain a 4 inch outer diameter throughout. Standard discus cage nets are made of mesh and are 14 feet high by 54 feet long.

Pole and Net Configuration

According to National High School Federation rules, the cage forms 5/6 of a hexagon. The front side of this hexagon is kept open so the throw can escape the cage. Back poles are configured 10 feet and 6 inches from the centre of the throwing circle. Poles are separated from each other by a distance of 10 feet and 6 inches. Net anchors are placed approximately 3 feet from each pole. Interior angles formed by the intersection of central "sides" (the intersection to the right and left of the throwing circle) are approximately 146 degrees each.

Rules Involving the Discus Cage

According to federation instructions, any throw that hits the cage and lands within the discus circle is considered a foul and will not count as a measured throw. Furthermore, if the discus hits the cage and bounces into the recognised field of play (the discus sector), it does not count as a legitimate throw. Additional rules prohibit certain actions once the thrower enters the discus circle/cage space. Throwers may not throw as soon as they enter the cage, rather a thrower must pause before the throw. After releases the throw, the competitor may not step out of the throwing circle into another area of the cage sector until the discus lands on the ground.

How to improve in shot put

Throwing the shot put, a heavy metal ball used in track and field, requires strength and proper technique. Two techniques shot putters use include the glide and rotation. Releasing the shot put at an angle of 45 degrees or less helps it travel the maximum distance possible. Mastering your technique helps create the proper angle. Other means exist to improve your shot put distance as well.

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Instructions

1. 1
   Practice your technique without the shot put. Whether you use the glide technique -- where you step quickly from one end of the circle to the other before releasing the shot put -- or the spin, or rotational, technique, in which you turn your hips before you throw, becoming comfortable and developing personal style helps improve your distance.
2. 2
   Perform drills that enhance your technique. On the Coaches Education website (Coacheseducation.com), Don Babbitt from the University of Georgia recommends the "standthrow from a stretch" and the "glide and stop" drills for the glide technique. For the rotational technique, he recommends three drills: the "180-degree turn," "South-African" and "360-degree turn" drills.


3. 3
   Add plyometric exercises with a medicine ball to your workout. Medicine ball drills, such as the chest press, side arm throw, overhead throw and long throw, develop upper body strength necessary for throwing the shot put, according to the McKendree University website.
4. 4
   Perform basic push-ups in your workout routine. They provide plyometric training as well, which increases upper body strength and provides a greater release velocity when your technique is sound.
5. 5
   Set a shot-put training schedule. For instance, include 15 to18 throws per day three times a week, and do conditioning two days a week.

How to Throw Better in Shot Put & Discus

You know that you need a good arm to throw, but did you know that you need equal or more support from your core and legs? Your core, meaning the muscles around your trunk (stomach and back) and pelvis help give the rotating motion power and stability. Your legs are the starting point for the power of your throw, and can help with accuracy as well. Practice drills and strength training exercises that build your arms, core and legs for powerful and accurate throws in the shot put and discus. Building strength is one way to throw farther, the other being working on your technique.

Instructions

1      Make a list of exercises that can be performed on one side of the body at a time and work the arms, core and               legs. For example, choose military press, plank, and squat.

1. 2
   Perform the military press with alternating arms. Holding dumbbells, bring both arms up above your head at a 90-degree angle. Press one dumbbell up, keeping the other arm at a 90-degree angle. Lower the first arm and repeat with the opposite arm. Perform this movement until you become fatigued.
2. 3
   Perform a one-legged plank by lying on your stomach with both feet against the wall. Raise yourself onto your forearms and feet, forming the plank. Lift one leg into the air and rest it on the wall, but do not use it for support. Hold it for 30 seconds and switch legs.
3. 4
   Perform a one-legged squat, otherwise known as a pistol squat. Put one leg out in front of you, holding it just above the ground. Squat down as low as possible with the leg you're standing on. Return to standing position and repeat. Perform this motion on both legs until you become fatigued.
4. 5
   Perform the same amount of repetitions for each exercise on both sides to promote balance and coordination. Always perform more sets or more repetitions than you did in your previous workout. Block out three or four days a week for strength training, giving yourself approximately 24 hours of rest in between sessions.

1. 1
   Perform four to eight minute sprint intervals based on your current level of fitness. Throwing shot put and discus requires short bouts of intense energy and power. This kind of effort is mimicked in sprinting.
2. 2
   Perform any exercise, such as running or skipping rope, at 100 per cent effort for 20 seconds. Stop and rest for ten seconds. Repeat this cycle for a total of four minutes.
3. 3
   Perform sprint intervals once or twice a week. Do not increase the time on the sprint, as shot put and discus do not require endurance strength. Instead, work on increasing the intensity of your movement during the sprint.

1. 1
   Start with the overhead drill. Holding the shot put in both hands, stand on a toe board with your back facing the direction you wish to throw. Bring the shot put between your legs in a swinging motion and hurl it backward over your head with long, straight arms. Perform between 15 to 30 throws for warm-up.
2. 2
   Move on to the pivot drill. Hold the shot put at the neck supported by all five fingers, elbow pointing out. Place your dominant leg in front, putting the majority of your weight on this leg and a slight bend in the knee. Let the toes of your supporting leg gently rest on the ground. Leave your dominant foot in contact with the ground as you pivot in a circle, releasing the ball powerfully when your throwing arm aligns with the direction you wish to throw. Perform this drill 10 to 15 times.
3. 3
   Finish with the standing throw drill. Use this drill to practice throwing without rotation. Stand with your dominant leg in front. Support the shot put with all five fingers at the neck, elbow pointing out. Step back with your supporting leg, bend for preparation, extend and release powerfully.
4. 4
   Practice all three drills and regular shot put throwing three to four days a week. Rest 24 hours in between practices.

1. 1
   Practice the jump turn and rotation without a discus. Stand at the back of the throwing circle with your supporting leg in front and throwing arm in back. Hold your hands out straight to either side of your body. Turn the opposite direction of the throw for momentum. Turn swiftly toward the direction of the throw, hop onto the other foot and continue pivoting until you make a complete circle. Keep your arms extended the entire time. Practice the rotation 15 to 30 times. Try to rotate faster each time you perform the drill.
2. 2
   Practice holding the discus with the vertical throw. Hold the discus in your hand with the edge resting in your four fingers, minus the thumb. Hold the discus vertically, and throw it up into the air. Watch to make sure the discus keeps a completely vertical, straight spin. Repeat 20 to 30 times with your throwing hand.
3. 3
   Practice a rotation with two full turns. Hold the discus horizontally with the edge resting in your four fingers, minus the thumb. Hold your arms out straight to either side of your body. Stand with your supporting leg in front and dominant leg in back. Rotate your body the opposite direction of the throw, swing it toward the direction of the throw and simultaneously pivot, making two full circles with your body. Release the discus at the end of the second circle. Perform this drill 15 to 30 times.
4. 4
   Practice a throw with one and a half rotations, using the exact same form as the drill above. Perform all three drills and regular discus throwing three to four days a week. Rest 24 hours in between practices.

Fazekas second test turned out to be positive as well !!!

Throwholics already spread the news about Fazekas tested positive for the first sample.

The Hungaria´s former European Champion Róbert Fazekas was tested positive two weeks before the Olympic Games.

There was a rumour about Fazekas being tested positive and the Hungarian officials canceld him from the Olympic list.

This rumour turned out to be true now as the second sample was checked and turned out to be positive as well. Fazekas denies that he took drugs but two samples proove otherwise!

Next Tuesday will be a hearing about this incident and we will keep you posted what happens.

Fazekas has a personal best of 71.70m. In 2002 he became the European Champion in discus event. Two years later he was unable to give a drug sampe after winning the Olympic Games ahead of Lithuania´s Virgilijus Alekna. Later Alekna was enhanced to Gold medal.

Fazekas served a two year penalty that started in 2006. In 2008 he made a comeback and competed at the Beijing Olympics. His season´s best is 65.14m. Now, after failing his second drug test Fazekas is facing the lifetime ban.

No stopping Harting as winning run goes to 34

Robert Harting ended last year as the Olympic and European discus champion. He did so after a summer where in May he had sent out a message with maximum impact.

Twelve months on he is back repeating the same story – almost to the day. Exactly a year ago German thrower Harting produced his longest effort of 2012 – infact the longest in the world all year – with 70,66m (231′ 9″) in Turnov. This time in Wiesbaden on Monday he soared to the top of the rankings again at this early stage of the summer with a throw of 68,31m (224′ 1″). Once more he is the man the others have to beat.

After his gold medal success at the World Championships in Daegu, Harting will be determined to keep hold of that crown in Moscow in 10 weeks time. He is in a remarkable vein of form as this triumph stretched his winning run to 34 meetings and 1005 days. No discus thrower has ever gone that long without losing.

But Harting, 28, is the unmovable object of the event. The world standard for the discus had been set by Australian Benn Harradine with his 68,20m (223′ 9″) in Townsville, Queensland, on May 10 and then on Saturday in Shanghai, Poland’s Piotr Malachowski moved to the top of the European Athletics rankings with 67,34m (220′ 11″). But both those lists now have Harting at the forefront after his impressive performance as he beat fellow German Martin Wierig who was second with 66,50m (218′ 2″).

Another significant factor for Harting in throwing 68,31m (224′ 1″) is that it is further than both his gold medal-winning efforts at last year’s Olympic in London and European Athletics Championships in Helsinki. Confidence is such a key element for an athlete and to know that you are on a better course than two of your biggest victories can do no harm.

As silver medallist from Barcelona in 2010, Harting went that one step higher on the podium in Helsinki by achieving gold in the fourth round with 68,30m (224′), ahead of Estonia’s Gerd Kanter who threw 66,53m (218′ 3″). Then in London he won with 68,27m (223′ 11″), from the fifth round, beating Iran’s Ehsan Hadadi who was second with 68,18m (223′ 8″).

Early days indeed, but it could be ominous days for the others.