Javelin Poster 1 - JOE WALKER · 98.48 Jan Zelezny (CZE) 1996 Jena U20 Men 83.87 Andreas...
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UK Athletics Limited, Athletics House, Central Boulevard Blythe Valley Park, Solihull, West Midlands B90 8AJ T 0870 998 6800 F 0870 998 6752 W www.ukathletics.net E [email protected] working in partnership with Designed by Nic Christie, First Step Design Javelin JAVELIN TECHNIQUE (A) First Finger and Thumb (B) Second Finger and Thumb Javelin throwers must be ● Athletic & agile ● Good at learning skills ● Powerful (strong and fast) ● Supple ● Competitive So training sessions for developing athletes will include ● Static and dynamic mobility work ● Drills which enhance javelin skills ● Javelin throwing ● Strength development (general jumping, general throwing and weights) ● A warm down Training sessions for mature athletes will be more frequent and specialised, with separate sessions devoted to drills, javelin throwing, general throwing, general strength, specific strength, power development, preceded by the appropriate warm up and mobility work. FUNDAMENTALS OF A TRAINING REGIME TRAINING FOR JAVELIN General Considerations 1. Plan efficiently. 2. Decide how much time is available for training. Don’t plan a schedule for six days a week if the athlete only has three days a week for training. 3. Plan the athlete’s competition year. Javelin is a summer only event, but will the athlete do another event during the winter (perhaps indoor shot putt) or another sport (such as rugby)? 4. Plan each phase of the year. 5. Plan each week. 6. Plan each day. 7. Plan every training session. 8. Plan the content of every training session. World Records Senior Men 98.48 Jan Zelezny (CZE) 1996 Jena U20 Men 83.87 Andreas Thorkildsen (NOR) 2001 Bergen Senior Women 71.70 Osleidys Menéndez (CUB) 2005 Helsinki U20 Women 62.93 Juan Xue (CHN) 2003 Changsha UK Records Senior Men 91.46 Steve Backley 1992 U23 Men 89.58 Steve Backley 1990 U20 Men 79.50 Steve Backley 1988 U17 Men 73.56 David Parker 1996 U15 Men 62.70 Paul Godwin 1989 Senior Women 64.87 Kelly Morgan 2002 U23 Women 64.87 Kelly Morgan 2002 U20 Women 55.40 Goldie Sayers 2001 U17 Women 49.83 Hayley Thomas 2003 U15 Women 41.44 Louise Watton 2001 Significant Barriers Men 60m 1912 E Lemming (SWE) 65m 1919 J Myrra (FIN) 70m 1928 E Lindquist (FIN) 75m 1933 M Järvinen (FIN) 80m 1953 B Held (USA) 85m 1956 E Danielsen (NOR) 90m 1964 T Pedersen (NOR) 95m 1980 F Paragi (HUN) 100m 1984 U Hohn (GDR) RULE CHANGE 1986 85m 1986 K Tafelmeier (West GER) 90m 1990 S Backley (GBR) 95m 1993 J Zelezny (CZE) 98m 1996 J Zelezny (CZE) Women 40m 1929 E Braumüller (GDR) 45m 1932 N Gindele (USA) 50m 1947 N Smirnitskaya (USSR) 55m 1954 N Konyayeva (USSR) 60m 1964 Y Gorchakova (USSR) 65m 1972 R Fuchs (GDR) 70m 1980 T Biryulina (USSR) 75m 1985 P Felke (GDR) 80m 1987 P Felke (GDR) RULE CHANGE 1999 68m 1999 T Hattestad (NOR) 70m 2001 O Menéndez (CUB) Tape pull through to here Last stride before scratch line Runway Leave runway in this direction Landing point– first contact‘‘point’’ first Zero end of tape 66m 67m Distance measured here (back edge of line) 8m Equipment and Basic Rules for Javelin Javelins were normally made from steel or aluminium although since 1996, carbon fibre javelins have been allowed. They consist of 3 parts – head, shaft and cord. All implements are subject to various checks before competition to ensure that they comply with minimum weights and measurements (length and diameter etc.) Javelin weights Senior Under 17 Under 15 Under 13 Men 800g 700g 600g 400g Women 600g 600g 600g 400g Footwear Javelin throwers wear shoes or boots (which support the ankles) with spikes on the sole including 4 spikes in the heel. Basic Rules The javelin must be thrown over the shoulder and not slung. A horn is always blown before a throw to ensure the safety of all competitors and officials. The javelin is thrown from a straight run up area into a marked throwing sector (see picture). The javelin must be thrown from behind the “scratch line” and the thrower must not leave the runway until the javelin has landed. The Grip There are 2 principle grips used for throwing the javelin, both of which allow for good contact with the grip by the “control” part of the finger and thumb. The grips allow the fingers to be used to stabilise the javelin in the hand. Recovery – To stop the forward momentum of the body and avoid fouling. A controlled recovery is a result of a ‘good’ throw. Uncontrolled recovery reflects a poor throwing action. Therefore a good delivery should be the main focus ● Leave sufficient space between the braced left leg and the foul line for the recovery step. ● Legs are reversed quickly after the release. ● Right leg is bent. ● Upper body sinks down and left leg swings backwards. The Approach – ‘Front on’ running to accelerate the thrower and the javelin ● The javelin is grasped firmly but comfortably, and lies down the hand (rather than across). ● The palm faces up in the carry and the grip hand is relaxed. ● The javelin is held horizontally over the shoulder at head height. ● The thrower looks forward. ● The acceleration run (6-12 strides) is relaxed, controlled and rhythmic. The Withdrawal and 5 stride rhythm – To position the thrower and javelin correctly for the delivery ● The withdrawal of the javelin starts on a left foot landing. ● Left shoulder faces the direction of throw. ● Throwing arm extends backwards during first and second stride. ● Throwing arm is at shoulder height or slightly higher after withdrawal. ● Tip of the javelin is close to the head, level with the eye. ● The pre-throwing stride is initiated through a very active ‘running off’ from the left foot. ● The right knee drives forward. ● Left shoulder and head face the direction of throw. The Delivery – To transfer velocity from the legs, trunk, shoulder and arms to the javelin ● Right foot is placed at a natural angle to the direction of throw. ● Axes of the javelin, shoulder and hip are parallel. ● Right knee and hip turn forwards actively. ● The throwing arm remains extended during the hip strike. ● The left foot is driven to the ground to stabilise the left side. ● The right hip drives forward against the left leg to bring the body into an arc position. ● The arm is pulled through last, with the elbow close to the head. The withdrawal Delivery Recovery JAVELIN BASICS The javelin thrower requires athleticism and the ability to transfer momentum from the run up to the implement at release. Developing “rhythm” and “feel” during the throw as well as being fast and dynamic are essential. The roots of javelin throwing are in classical Greece and the ancient Olympic Games. Many other cultures used spear throwing in hunting and warfare and throwing the spear for distance may well have featured as a popular pastime, however it was certainly the Greeks who developed the javelin into a recognised sport. In the ancient Olympics, javelin was the 3 rd event of the all important pentathlon. However, the longest throw did not necessarily crown the winner – points for style were also awarded. Techniques have changed over time. The ancient Greeks made use of a 40cm strap wound round the centre of the javelin, leaving 2 finger loops. The Greek or orthodox style of throwing evolved into modern times with the javelin being held around the middle. There have also been freestyle events whereby the javelin could be held anywhere and could be thrown in any manner (including hammer style!) Lemming, the Swedish champion at the time, preferred the orthodox style and out-threw them all! the right foot, right knee slightly flexed and left leg extended. Extend right arm fully at shoulder level with palm facing upwards. Left arm is long and across the body. 3 Stride throw ● Start with the right leg forward and the javelin withdrawn. Maintain the balance of the body over the right leg. ● Left arm remains fixed until after release to maintain side-on position and to allow the feet to remain “powerful”. Initiate throw by rotation of the right knee towards the direction of throw. ● Drive the right hip against the fixed left side. ● Finish the throw with arm extended forward and above the level of the head Step onto the left foot and then run into the ‘impulse’ stride, with the feet landing quickly one after the other. Stay back with the balance over the right foot. ● The right leg lands with a slightly flexed knee and foot ready to strike immediately upon toe contact. ● The right flexed knee rotates forward. The left leg braces to block the right side and allow momentum to be transferred through the body into the arm and finally the javelin. ● Release high with elbow close to head. Mick Hill photo by Mark Shearman Goldie Sayers photo by Mark Shearman Steve Backley photo by Mark Shearman Steve Backley photo by Mark Shearman ● Left foot remains fixed with body controlled and balanced behind the braced front leg. ● Throw from the legs. The standing throw should aim to mimic the position that the thrower will be in following a run up rather than being the positionfor throwing optimum distance from standing. Kelly Morgan photo by Mark Shearman ● Throwing arm and shoulder axis are in parallel. ● The ‘impulse’ stride is longer than the final, delivery stride. ● Maintain sightline. The approach Standing Throw (Right handed thrower) ● Stand side-on to direction of throw, with both feet in contact with the ground, weight over Records as at 1.1.06 TEACHING PROGRESSIONS AND DRILLS
Transcript of Javelin Poster 1 - JOE WALKER · 98.48 Jan Zelezny (CZE) 1996 Jena U20 Men 83.87 Andreas...
UK Athletics Limited, Athletics House, Central Boulevard
Blythe Valley Park, Solihull, West Midlands B90 8AJ
T 0870 998 6800 F 0870 998 6752
W www.ukathletics.net E [email protected]
working in partnership with
Des
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JavelinJAVELIN TECHNIQUE
(A) First Finger and Thumb (B) Second Finger and Thumb
Javelin throwers must be
● Athletic & agile
● Good at learning skills
● Powerful (strong and fast)
● Supple
● Competitive
So training sessions for developing athleteswill include
● Static and dynamic mobility work
● Drills which enhance javelin skills
● Javelin throwing
● Strength development (generaljumping, general throwing andweights)
● A warm down
Training sessions for mature athletes willbe more frequent and specialised, withseparate sessions devoted to drills, javelinthrowing, general throwing, generalstrength, specific strength, powerdevelopment, preceded by the appropriatewarm up and mobility work.
FUNDAMENTALS OF ATRAINING REGIME
TRAINING FOR JAVELIN
General Considerations
1. Plan efficiently.
2. Decide how much time is available fortraining. Don’t plan a schedule for six days aweek if the athlete only has three days aweek for training.
3. Plan the athlete’s competition year. Javelinis a summer only event, but will the athletedo another event during the winter (perhapsindoor shot putt) or another sport (suchas rugby)?
4. Plan each phase of the year.
5. Plan each week.
6. Plan each day.
7. Plan every training session.
8. Plan the content of every training session.
World RecordsSenior Men
98.48 Jan Zelezny (CZE) 1996 Jena
U20 Men
83.87 Andreas Thorkildsen (NOR) 2001 Bergen
Senior Women
71.70 Osleidys Menéndez (CUB) 2005 Helsinki
U20 Women
62.93 Juan Xue (CHN) 2003 Changsha
UK RecordsSenior Men
91.46 Steve Backley 1992
U23 Men
89.58 Steve Backley 1990
U20 Men
79.50 Steve Backley 1988
U17 Men
73.56 David Parker 1996
U15 Men
62.70 Paul Godwin 1989
Senior Women
64.87 Kelly Morgan 2002
U23 Women
64.87 Kelly Morgan 2002
U20 Women
55.40 Goldie Sayers 2001
U17 Women
49.83 Hayley Thomas 2003
U15 Women
41.44 Louise Watton 2001
Significant BarriersMen
60m 1912 E Lemming (SWE)
65m 1919 J Myrra (FIN)
70m 1928 E Lindquist (FIN)
75m 1933 M Järvinen (FIN)
80m 1953 B Held (USA)
85m 1956 E Danielsen (NOR)
90m 1964 T Pedersen (NOR)
95m 1980 F Paragi (HUN)
100m 1984 U Hohn (GDR)
RULE CHANGE 1986
85m 1986 K Tafelmeier (West GER)
90m 1990 S Backley (GBR)
95m 1993 J Zelezny (CZE)
98m 1996 J Zelezny (CZE)
Women
40m 1929 E Braumüller (GDR)
45m 1932 N Gindele (USA)
50m 1947 N Smirnitskaya (USSR)
55m 1954 N Konyayeva (USSR)
60m 1964 Y Gorchakova (USSR)
65m 1972 R Fuchs (GDR)
70m 1980 T Biryulina (USSR)
75m 1985 P Felke (GDR)
80m 1987 P Felke (GDR)
RULE CHANGE 1999
68m 1999 T Hattestad (NOR)
70m 2001 O Menéndez (CUB)
Tape pull throughto here
Last stride beforescratch line
Runway
Leave runway in this direction
Landing point–first contact‘‘point’’ first
Zero end of tape66m67m
Distance measuredhere(back edgeof line)
8m
Equipment and Basic Rules for Javelin
Javelins were normally made from steel or aluminium although since 1996,carbon fibre javelins have been allowed. They consist of 3 parts – head, shaftand cord.
All implements are subject to various checks before competition to ensure thatthey comply with minimum weights and measurements (length and diameter etc.)
Javelin weights
Senior Under 17 Under 15 Under 13
Men 800g 700g 600g 400g
Women 600g 600g 600g 400g
Footwear
Javelin throwers wear shoes or boots (which support the ankles)with spikes on the sole including 4 spikes in the heel.
Basic Rules
The javelin must be thrown over the shoulder and not slung. A horn is alwaysblown before a throw to ensure the safety of all competitors and officials. Thejavelin is thrown from a straight run up area into a marked throwing sector (seepicture). The javelin must be thrown from behind the “scratch line” and thethrower must not leave the runway until the javelin has landed.
The Grip
There are 2 principle grips used forthrowing the javelin, both of whichallow for good contact with the grip bythe “control” part of the finger andthumb. The grips allow the fingers tobe used to stabilise the javelin in thehand.
Recovery – To stop the forward momentumof the body and avoid fouling. A controlledrecovery is a result of a ‘good’throw. Uncontrolled recoveryreflects a poor throwing action.Therefore a good delivery shouldbe the main focus
● Leave sufficient space betweenthe braced left leg and thefoul line for the recovery step.
● Legs are reversed quickly afterthe release.
● Right leg is bent.
● Upper body sinks down and left legswings backwards.
The Approach – ‘Front on’ runningto accelerate the thrower and the javelin
● The javelin is grasped firmly butcomfortably, and lies down the hand(rather than across).
● The palm faces up in the carry and the griphand is relaxed.
● The javelin is held horizontally over theshoulder at head height.
● The thrower looks forward.
● The acceleration run (6-12strides) is relaxed, controlledand rhythmic.
The Withdrawal and 5 stride rhythm – Toposition the thrower and javelin correctly forthe delivery
● The withdrawal of the javelin starts on aleft foot landing.
● Left shoulder faces the direction of throw.
● Throwing arm extends backwards duringfirst and second stride.
● Throwing arm is at shoulder height orslightly higher after withdrawal.
● Tip of the javelin is close to the head, levelwith the eye.
● The pre-throwing stride is initiated througha very active ‘running off’ fromthe left foot.
● The right knee drives forward.
● Left shoulder and headface the direction ofthrow.
The Delivery – To transfer velocity from thelegs, trunk, shoulder and arms to the javelin
● Right foot is placed at a natural angle tothe direction of throw.
● Axes of the javelin, shoulder and hip areparallel.
● Right knee and hip turn forwards actively.
● The throwing arm remains extended duringthe hip strike.
● The left foot is driven to the ground tostabilise the left side.
● The right hip drives forward against the leftleg to bring the body into an arc position.
● The arm is pulled through last, with theelbow close to the head.
The withdrawal Delivery Recovery
JAVELIN BASICS
The javelin thrower requires athleticism and the ability to transfermomentum from the run up to the implement at release. Developing“rhythm” and “feel” during the throw as well as being fast and dynamicare essential.
The roots of javelin throwing are in classical Greece and the ancient Olympic Games.Many other cultures used spear throwing in hunting and warfare and throwing the spearfor distance may well have featured as a popular pastime, however it was certainly theGreeks who developed the javelin into a recognised sport. In the ancient Olympics,javelin was the 3rd event of the all important pentathlon.
However, the longest throw did not necessarily crown the winner – points for style werealso awarded. Techniques have changed over time. The ancient Greeks made use of a40cm strap wound round the centre of the javelin, leaving 2 finger loops. The Greek ororthodox style of throwing evolved into modern times with the javelin being held aroundthe middle. There have also been freestyle events whereby the javelin could be heldanywhere and could be thrown in any manner (including hammer style!) Lemming, theSwedish champion at the time, preferred the orthodox style and out-threw them all!
the right foot, right knee slightly flexedand left leg extended.
Extend right arm fully at shoulder levelwith palm facing upwards.
Left arm is long and across the body.
3 Stride throw
● Start with the right leg forward and thejavelin withdrawn. Maintain the balance ofthe body over the right leg.
● Left arm remains fixed until after releaseto maintain side-on position and to allowthe feet to remain “powerful”.
Initiate throw by rotation of the right kneetowards the direction of throw.
● Drive the right hip against the fixed leftside.
● Finish the throw with arm extendedforward and above the level of the head
Step onto the left foot and then run intothe ‘impulse’ stride, with the feet landingquickly one after the other. Stay back withthe balance over the right foot.
● The right leg lands with a slightly flexedknee and foot ready to strike immediatelyupon toe contact.
● The right flexed knee rotates forward.
The left leg braces to block the right side andallow momentum to be transferred throughthe body into the arm and finally the javelin.
● Release high with elbow close to head.
Mick Hill photo by Mark Shearman
Goldie Sayers photo by Mark Shearman
Steve Backley photo by Mark Shearman
Steve Backley photo by Mark Shearman
● Left foot remains fixed with bodycontrolled and balanced behind thebraced front leg.
● Throw from the legs. The standingthrow should aim to mimic theposition that the thrower will be infollowing a run up rather thanbeing the positionfor throwingoptimum distance from standing.
Kelly Morgan photoby Mark Shearman
● Throwing arm and shoulder axis are inparallel.
● The ‘impulse’ stride is longer than the final,delivery stride.
● Maintain sightline.
The approach
Standing Throw (Right handed thrower)
● Stand side-on todirection of throw,with both feet incontact with theground, weight over
Records as at 1.1.06
TEACHING PROGRESSIONS AND DRILLS
