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Learn advanced techniques and training strategies for javelin development. Topics include posture, technical considerations, acceleration techniques, cross over's, approach development, conditioning plans, and more.
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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? Poor posture in the approach will make performing all other technical elements difficult if not impossible.
Posture Too far back
Posture Too Far Forward
Posture Just Right!
Technical Considerations The Draw Back
Jogging Drawbacks Walking Drawbacks
Technical Considerations Approach Development
Acceleration Techniques Drive Acceleration Upright Acceleration
Running Form Sprint Drills – ABC’s
Running Form Straight Leg Bounds Ankle Over's
Running Form High Knees Skips for Height
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
Cross Over's How do I maintain speed? Maintain good posture Run with light steps Increase footfall frequency
Cross Over's How do I maintain control? STAY RELAXED!!!!!!!! Prepare your body with special strength conditioning
Cross Over's How do I set up the block? Maintain posture Cross over with feet close to the ground Stay RELAXED!!!!!!!!!!!!!!!
Cross Over's Over Striding Running crossovers Common Errors
Developing Approach Length How many steps do I take?
Technical Considerations The Left Arm Block
Weighted left arm Pullies
Technical Considerations The “Soft Step”
What is the soft step? What is it’s purpose? How is it accomplished?
Sand Throws With Correction Not So Good
Technical Considerations The Left Leg Plant
Technical Considerations Rhythm
Training Considerations Developing a Conditioning Plan Improve Speed Improve Agility Improve Power Output Improve Technical Efficiency Think like a jumps coach!
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)
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
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
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)
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
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)
