To achieve maximum distance in the Javelin the athlete

will have to balance three components - speed, technique

and strength. The information on this page is for a right
handed thrower.
Throwing the Javelin comprises of the following phases:

Start
Carry
Withdrawal
Transition
Pre-delivery stride
Delivery
Recovery

Basic Technique

Working from right to left in the above standing throw

picture sequence:

The weight should be over the rear leg

Hips are forward
The feet should be in line with the throwing direction
The throwing arm held parallel to the ground, long and relaxed with the palm
uppermost
The rear leg drives the hips to the front, transferring the weight from right to left leg
The arm is brought in fast and last
The elbow should be kept high and close to the head, with the javelin being thrown
over the top of the head

The Grip

A strong, stable grip is acquired. The grip must remain

firm behind the ledge made by the binding (cord), and
the javelin must run down the length of the palm and not
across it. The fingers, which are not secured behind the
binding, must press firmly on the javelin in order to
produce a natural spin at release. The 'V' grip (C) is
probably the most efficient for the novice thrower as it
emphasises the supporting role of the palm. Grip 'B' is
the one used by most experienced throwers.
Start and Carry

The aim is to carry the javelin to allow the muscles of the

right shoulder, arm and wrist to relax and also to allow
an easy running action.

Stand with right foot forward

Carry the javelin above the shoulders or head
Right elbow points forward
Palm of the right hand points at the sky so as to provide a platform for the javelin to
sit in
Javelin points in the direction of the run up - point slightly down

Approach Run

Experienced throwers will use an approach run of 13 to

17 strides - inexperienced throwers will use fewer strides.

Run on the balls of the feet with hips high

Free arm to swing more across the body
Carrying arm to flex to maintain carry position of the javelin
Speed to match athlete's physical and technical abilities

Withdrawal

The aim is to ensure the withdrawal movement does not

affect the athlete's momentum. A checkmark can be used
to indicate start of the withdrawal phase that commences
with the right foot and lasts for two strides.

At the checkmark the athlete accelerates ahead of the javelin rather than physically
pushing the shoulders and javelin back
Head remains facing in the direction of throw
Maintain hips at right angles to the direction of running
Drive the right leg forwards and upwards to help maintain the correct position of the
hips

Transition

The aim of the transition phase, also known as the crossover is to place the right foot ahead of the athlete's
centre of gravity so as to produce the characteristic lean
back. This must be achieved by advancing the right foot
forward and not by leaning back.

Right foot remains close to the ground to maintain forward momentum

Right heel makes contact with the ground
As the right foot is advanced forward the left foot is advanced ahead of the vertical
axis so as to be in place ready for a quick plant after the right foot has landed - the
trunk is inclined backward at an angle of about 115 to the forward horizontal
direction
The cross over phase ends when the right foot makes contact with the ground and
the left leg is forward in the air

Pre delivery stride

The left leg reaches forward

Shoulders & hips now in line with the direction of throw
The athlete waits for the ground to come up and meet the left foot
Trunk is upright
Head facing direction of throw
Shoulders and javelin parallel
Throwing hand above the level of the shoulder

Delivery

Following contact of the left foot with the ground the left side must brace against a
thrusting right leg action
Right leg drives upwards and forwards bringing the hips at 90 to the direction of
throw

Hip thrust is followed with the shoulders and chest turning square to the front and
lining up with the hips and brining the elbow of the throwing arm forward
The throwing shoulder is brought over the left leg
The left leg should lift as the athlete rides over it and the throwing arm now comes
into play
Arm strikes fast with the elbow high and close to the mid line
The release angle (angle between the horizontal and the javelin) for the javelin has
to take into consideration aerodynamic lift and drag.

Recovery

The left foot remains grounded and the right leg is

brought past it to halt the athlete. The amount of space
needed to stop before the scratch line depends on the
amount of horizontal momentum. This is typically 1.5 to
2 metres. Adjustment of the checkmark is required to
achieve optimum distance on the runway.
Skill Drills

Running activities without the Javelin

At a steady speed
With acceleration
Sideways
With repeated crossovers
Crossovers mixed with normal running
Over low obstacles between each stride

Running activities with the Javelin

At a steady speed
With acceleration
With repeated crossovers
Crossovers mixed with normal running
Over low obstacles between each stride
With repeated withdrawals

Throwing drills can also be performed using a medicine

ball, Javelin or sling ball
Optimum Distance

The distance achieved in the javelin is dependent on 3

parameters:

height of release of the javelin

angle of release of the javelin
speed of release of the javelin

The parameter that has the greatest effect on the

potential distance is the speed of release of the javelin.
To obtain an estimate of the potential distance achievable when throwing the javelin enter
the angle of release, height of release, speed of release of the javelin and then select the
'Calculate' button.
Angle of release

degrees

Height of release

metres

Speed of release

m/sec

Distance

metres

Optimum Release Angle

With ballistics, the same initial speed is applied to the

projectile regardless of the angle of projection. Research
(Bartonietz 1995)[2] has shown that the athlete cannot
throw at the same speed for all angles of projection, as
the angle increase so the speed decreases. This decrease
in speed is a result of two factors:

As the angle increases the athlete must expend more energy in overcoming the
weight of the shot and so less effort is available to develop the release speed of the
shot
The structure of the body favours a throw in the horizontal direction

Each athlete has a unique combination of release velocity

and release angle that depends on their size, strength,

and throwing technique which means that each athlete

has their own specific optimum release angle.
Each athlete has a unique combination of release velocity
and release angle that depends on their size, strength,
and throwing technique which means that each athlete
has their own specific optimum release angle. Bartonietz
(2000)[1]identifies that the optimum release angle for a
world-class javelin thrower may be 33 7.
Specifications

The weight specification for the javelin depends on

gender and age.
Gender\Age

11-12

13-14

15-16

17-19

20-34

Male

400 grms

600 grms

700 grms

800 grms

800 grms

Female

400 grms

500 grms*

500 grms*

600 grms

600 grms

* UKA changes of implements for 2014

Gender\Age

35-49

50-59

60-69

70-79

80+

Male

800 grms

700 grms

600 grms

500 grms

400 grms

Female

600 grms

500 grms

400 grms

400 grms

400 grms

Training Programs

A training program has to be developed to meet the

individual needs of the athlete and take into
consideration many factors: gender, age, strengths,
weaknesses, objectives, training facilities etc. As all
athletes have different needs a single program suitable
for all athletes is not possible.

Training Pathway

Method 2 of 3: Standing correctly

Note: This is for right handers. Mirror the position if
you are left handed.

1.

Practice the stance. This is one of the most

important steps to throwing a good discus, along
with holding the disc correctly. Think of the width
between your feet as you are about to the throw the
disc. Make sure your feet are both shoulder width
apart and your arms are both extended to the length.
Also practice the chin-knee-toe technique, where
you ensure that the knee of your left leg is in line
with the toes and the chin as you stand.

2.

2
When in the discus ring, find a comfortable
footing position. The footing position, if you're right

handed, is with the left foot pointed outwards of the

ring (the exit of the discus) and the right foot pointed
90 degrees clockwise from the left. So, the left foot
is at 12:00 and the right at 3:00.

Do not space your feet out so far that the wind up

will be blocked. Think of it as an "L" so that the right
goes to the top and the left to the bottom.

Method 3 of 3: Throwing the disc

These are the steps for throwing the discus the
standard way, for right handed throwers.

1.

1
Enter the ring with your chosen disc.

2.

2
Position your feet correctly. Get in a good stance
while you swing your arms and prepare to throw

your discus, because it will also help to determine

the length of your upper body stride. If you space
your feet to far, you might have an accident or the
wind up may be blocked.

3.

3
Place your left hand under the discus. This
provides the proper support. Place the right hand on
top of the discus. Throwing distance may be
impaired if you don't do this, or you might throw
backwards by accident. [5]

Bend your fingers around the discus edge lightly,

only from the first joint of your fingers.[6] Your fingers
should barely skim the edge rather than clasp or
wrap the discus.[7] This makes it easier to throw it
because you are not gripping it, nor holding it with
your palm.

4.

Extend your right arm. Maintain the positioning of

the discus in your right hand, face down, with your
other hand supporting the bottom.

5.

5
Swing your arm with your body back and forth
horizontally. This gains momentum for the throw.
The more momentum, the better.

When swung back, let the disc swing alone but

when pulled forwards, put the left hand under to
keep it from getting released.

Do the swing at an approximate of 40-50 upwards.

This means you raise the disc when swung forward
and lower the disc when you swing back. This allows
the discus to gain height whilst thrown.

At the same time, you will need to swing your lower

body as well so the rotation is greater.

Remember to keep your feet on the same position

so momentum is not lost.

Swing back and forth repeatedly until you feel like

throwing.

6.

6
When you feel like the swing is great enough,
release the disc with greater force. To avoid a

foul, only throw within the marker, and don't throw

backwards.

Use your legs as the primary force. Have weight on

your left ball of your foot while the right leg swings
around widely and lands in the middle of the ring.
Push off with your left leg and have all your weight
transferred to the right leg in the center of the circle
as it turns until pointing to the front of the ring, as
your right leg turns into your left leg (the blocking
leg). Then feel that your body spins from the feet up,
having your torso and arm being the very last things
to come through the throw.

Flick your fingers and aim your arm/hand high as

you let go of the disc for a farther distance. If you
use strength in your arms and legs it will go even
farther. The harder the push, the farther it will fly.

Extend your chest out before the release to allow the

shift of weight #During your throw, never go over the
ring line because it will result in a foul. When
entering and exiting the ring, you must go from the

ways to get a foul in Discus include after the throw if

any of your feet go over the ring, from the legs to the
arms.

7.

Find your markings and if it wasn't good enough,

try harder for the next throw. If done properly, the
disc should travel relatively horizontal and reach a
great distance. The average throwing distance for
highschoolers is approximately 45-49 m (150-160
feet).
Holding the shot

The shot is held at the base of the fingers not the

palm
The fingers are slightly spread apart with the
thumb for support.
The hand will be bent back in the cocked position
when holding the shot. It looks like you are caring
a pizza.

2. Neck placement

Raise the shot above your head

Lower the shot straight down until it is under your
jaw
Push the shot into your neck
Lift your elbow parallel to the floor. Dont squeeze
your elbow towards your back
Check to see that your thumb is pointing down
towards your clavicle
The palm should be pointing towards the throwing
direction
Goal Two: Delivery of the shot

1. Delivery of the shot

Eyes to the ceiling

Punch the shot away from the neck
Keep the elbow high at all times. Lowering the
elbow can cause the shot to be thrown like a
baseball and could result in an injury
Finish the punch with a flip of the wrist
The left side of the body will be stopped and
locked to help form the block
The left arm will be tucked close to the side of the
body

2. Drills used to teach the delivery

Wrist flips Use this drill for proper release of the shot.
The thrower will stand facing the sector
The thrower starts with the shot above his head in his throwing hand
The thrower will flip the shot out of his hand

Two arm putts Use this drill for proper release of the shot
The thrower will stand facing the sector
Place the shot in both hands in chest pass position
Check that the hands are behind the shot and the thumbs are down
Push the shot out with both hands, make sure the elbows stay high
Flip the wrists at the end of the throw
This throw can also be done with a medicine ball

Arm strike Use this drill for the arm delivery in the shot.
The thrower will be standing tall facing the throwing direction
The thrower will place the shot against his neck
The thrower will sky the eyes to the ceiling and push the shot away from his neck
focusing on driving through the shot towards the throwing area
The thrower needs to flip the wrist at the end

Bent knee Use this drill for the arm delivery in the shot and show the importance of legs

The thrower will be facing the throwing direction with bent knees
The thrower will place the shot against his neck
The thrower will sky the eyes to the ceiling and push the shot away from his neck
focusing on driving through the shot towards the throwing area
While the thrower is pushing the shot out he/she will push up with the legs extending
the hips out

Goal three: power position

1. Body position in the power position

The thrower will stand perpendicular to the throwing direction

The feet position will be shoulder width apart or a little wider
with left foot slightly behind the right foot (toe heel relationship)
The right foot will be perpendicular to the throwing direction
The thrower needs to be in an athletic position
The thrower will shift 80% percent of his/her weight onto the
right leg
The thrower will twist his/her upper body completely opposite
the throwing direction. This position from up above will look like an X
The chest, knee and toe should be in line with each other
The thrower places the shot into his/her neck
The left arm will be extended and out from the body with a right angle relationship to
the right elbow

2. Throwing from the power position

Over exaggerate the use of the legs in the throw especially the hips
Sequence of the throw will be legs - hips - back arm
Push the weight from right leg to the left leg in an upwards direction
When driving up with your legs your right heel (hips) needs to be turned out
There will be a stretch reflex reaction between your upper body and lower body
The upper body will start coming around
As your upper body comes around sweep the left arm around and then bring it tight
to your body

Stop the left side of your body to aid in accelerating the shot
Deliver the shot as mentioned above

3. Drills used to teach throwing from the power position

Twists Use this drill for warm-up and to emphasize the importance of the legs.

The athlete faces the sector with toes pointed straight

Place shot against the neck
Bend the knees
Twist the body to the right and down
Extend legs and hips then throw as explained in the bent knee drill

1-2 drill Use this drill to teach the thrower to keep the shot back on the hip.

The thrower gets into the power position with a shot against the neck
On the command of "one" he opens his left arm to the throwing direction and turns
his heel out. Check to see if the shot has stayed in place at the back of the ring
On the command of "two" the thrower completes the throw sling shot effect

Goal four: glide position

1. Body position in the glide

Stand at the back of the ring facing away from the

throwing direction
Place shot against your neck
Put your body in an athletic position facing away
from the sector
Extend your left arm out relaxed
Extend the left leg back towards the toe board
Most of the body weight should be on the right leg

2. Gliding into the power position

Tap your left leg for balance

Draw up the left knee even with the right knee, remember to keep the left leg
straight
Do not allow your left leg to curl behind the right leg
Allow your hips to start to fall
Violently extend your left leg towards the toe board, do not lift up with your back
Push and then pull your right leg underneath you, it will look like the last part of your
body leaving the circle is your right heel

3. Drills used to teach the glide

Hip Fall Use this drill to teach the hip fall action in the glide

The thrower will start in an athletic position with his right hand up against his neck
and his left hand extended out in front
The thrower will let the hips fall past his heels
Once the hips go past the heels he will pull his legs back underneath him

A drill Use for left leg drive.

Start in glide position

Drive your left leg towards the toe board close to the ground
Straighten your right leg where the only thing is touching is your heel
The finished position with your legs will be an upside down Y

Step under Use this drill for teaching the glide.

The athlete will first do an A drill

On command the athlete will pull the right leg underneath their body turning the

right foot at the same time

Step backs Use this for teaching the thrower to travel across the ring

The thrower will start in a glide position

The thrower will take one step back with his/her right leg to the middle of the ring
The thrower will then take another step back with the left leg towards the toe board
Make sure the shoulders do not come around
The thrower should be ready to put the shot