You must maintain the principles of training in mind and construct your anchor around them. The javelin event consists of a run, leap, and throw! So you'll need to perform a lot of running, jumping, and throwing, all while teaching your mind and body to work together. Training for the javelin will build your overall fitness level and help you achieve your physical goals.
The best way to learn how to javelin is by doing it! There are many different types of exercises that can improve your throwing arm strength and flexibility. You can also practice using different techniques with weight training. Try not to focus on what other people are doing when out training, instead, think about where you want to position yourself relative to the field and go from there.
Once you understand the basic concepts, you can start adding skills and modifications to make your training more effective. For example, if you're having trouble reaching high into the air, then try standing on one leg or taking large steps when jumping.
Also, remember to breathe! When you feel like you cannot take another step, stop and take a break. Trainers call this a "cool-down" period and it is important for keeping you healthy and safe during exercise.
Finally, don't be afraid to ask questions! There are many experienced trainers at the Olympic Training Center who have been helping athletes reach their potential for years.
The javelin throw is a high-endurance activity that requires the entire body to move in a motion similar to throwing a spear. Lifting, carrying, and throwing the javelin at high speeds requires upper-body strength and flexibility. During the throw, abdominal or core strength and flexibility rotate the body. The legs provide propulsion when pulling the arm backward after it has been released.
Throwing the javelin uses muscles from your shoulders to your hips. These include: pecs, triceps, deltoids, rotator cuffs, infraspinatus, teres major, lats, glutes, hamstrings, calves, and feet. Even though it appears as if you are only using your arms, you are actually using your whole body to propel the javelin through the air.
Javelins were originally used in ancient Greece for entertainment purposes; however, they were also used in war as a form of artillery. Today, they are used as a sportive event at international competitions. There are two types of javelins: long and short. Long javelins can reach distances of up to 100 meters (328 feet), while short javelins are limited to 70 meters (230 feet). To improve your javelin throw performance, use these techniques: focus on perfecting your technique, work on increasing your speed, and practice making multiple attempts at repition.
The javelin must be held at the grip portion and above the shoulder level at all times. The javelin must lie before the defined zone and its tip must strike the ground for a legitimate throw. On the runway, there is an unique marking line inside which the athlete must throw. This line extends from just behind the front foot to about two feet past the throwing arm. He or she cannot step over it or cross it in any way during the throw.
The hand position contains four main elements: the thumb, the fingers, the wrist and the arm. The thumb and the index finger form the handle of the javelin. They are crossed under the chest with the thumb facing forward and the index finger pointing down. The remaining three fingers spread out along the shaft of the javelin. They should be curved with the palm facing up and the tips touching. The elbow should be fully bent at release time.
At the beginning of the throw, the body is in a straight line from head to toe with both arms hanging limp by the side. The hips are opened up to face the incoming target and the legs are slightly bent.
As the arms pull back, they are raised upward until they are completely straight. At this point, the body has started to twist on itself like a clockwork mechanism. With one last push off the toes, the body rotates around the ankles and finally comes to a stop with the arms extended forward.