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Javelin Development

Javelin Development. Advanced Training Techniques. Technical Considerations. Posture. Where should the shoulders be in relationship to the hips and feet during the run, cross over's and delivery?

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Javelin Development

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  1. Javelin Development Advanced Training Techniques

  2. Technical Considerations Posture

  3. Where should the shoulders be in relationship to the hips and feet during the run, cross over's and delivery? Poor posture in the approach will make performing all other technical elements difficult if not impossible.

  4. Posture Too far back

  5. Posture Too Far Forward

  6. Posture Just Right!

  7. Technical Considerations The Draw Back

  8. To Wrap or Not to Wrap?

  9. Target Draw Backs

  10. Jogging Drawbacks Walking Drawbacks

  11. Weighted Drawbacks

  12. Hose Drags

  13. Technical Considerations Approach Development

  14. Acceleration Techniques Drive Acceleration Upright Acceleration

  15. Running Form Sprint Drills – ABC’s

  16. Running Form Straight Leg Bounds Ankle Over's

  17. Running Form High Knees Skips for Height

  18. Transition

  19. Cross Over's When training specifically for the cross over's, keep the following goals in mind: 1. Maintain speed 2. Maintain control of your body and javelin 3. Set up the block

  20. Cross Over's How do I maintain speed? Maintain good posture Run with light steps Increase footfall frequency

  21. Cross Over's How do I maintain control? STAY RELAXED!!!!!!!! Prepare your body with special strength conditioning

  22. Cross Over's How do I set up the block? Maintain posture Cross over with feet close to the ground Stay RELAXED!!!!!!!!!!!!!!!

  23. Cross Over's Over Striding Running crossovers Common Errors

  24. Developing Approach Length How many steps do I take?

  25. Developing Consistency and Using Check Marks

  26. Technical Considerations The Left Arm Block

  27. Weighted left arm Pullies

  28. Technical Considerations The “Soft Step”

  29. What is the soft step? What is it’s purpose? How is it accomplished?

  30. One Step Off a Low Box

  31. Three Step Off a Box

  32. Sand Throws With Correction Not So Good

  33. Technical Considerations The Left Leg Plant

  34. Bungee Plants

  35. Technical Considerations Rhythm

  36. Gallop Drill

  37. Cone Drill

  38. Training Considerations Developing a Conditioning Plan Improve Speed Improve Agility Improve Power Output Improve Technical Efficiency Think like a jumps coach!

  39. Developing a Conditioning Plan How do I develop speed? Improve sprint form with Sprint Drills 2-3 times a week plus core development 5 days a week Improve sprint conditioning with intervals 2-3 times a week (volume determined by time of the season and athlete) Improve lower body strength in the weight room (squats, Olympic lifts, RDL’s, lunges, etc. (volume determined by time of the season and athlete)

  40. Developing a Conditioning Plan How do I develop agility? Improve posture and core strength 5 days a week Plyometric training 2-3 times a week (volume and intensity determined by time of the season and athlete) Technical work 2-3 times a week

  41. Developing a Conditioning Plan How do I develop power output? Improve postural strength through core work 5 days a week Develop base strength in the weight room (volume determined by time of the season and athlete) Improve technical efficiencies through technical work 3 times a week

  42. Developing a Conditioning Plan How do I develop technical efficiency? Develop special strength 3-4 times a week Work on approach components 3 times a week Throwing drills 3 times a week (50-80 reps depending on the drills and athlete) Javelin throwing 3 times a week (20-40 reps depending on intensity, time of the year, and athlete)

  43. Developing a Conditioning Plan Putting it all together Neuro days • 2-3 times a week with • At least one day off between • Activities: sprints, plyos, full speed approaches, heavy lifts, intense throwing days (typically only during the competition season

  44. Developing a Conditioning Plan Putting it all together Recovery days • 3 -4 days a week • Activities: Core development (gymnastics, hurdle drills, plate and med ball drills), recovery aerobic activities, sprint drills, special assistance lifting, low intensity throwing (preseason drills)

  45. Sample Training Week (Specific Prep)

  46. Sample Training Week (Pre Comp)

  47. Sample Training Program (Competition)

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