JAVELIN By: Sampsa Lohiniva & Tommi Paananen SPO10S JAVELIN By: Sampsa Lohiniva & Tommi Paananen SPO10S ATHLETICS

Introduction History Modern day javelin Key factors in javelin throwing Records Preparation phase Pre-competition phase Competition phase Different training types 1

History Introduced in 708 BC games composed in two games Throwing at a target and throwing for distance Target throwing was done by riding a horse In distance they had same principles as today Made of olive wood, weighted 400g and were 2,3 to 2,4 meters long In 1780 the length changed from 2,3 to 2,6 meters and weighted 800g Material was changed to hickory wood Later on the javelin was made hollow Material has changed from wood to metal 2

Modern day javelin Men: 2,6 to 2,7 meters long & 800gWomen: 2,2 to 2,3 meters long & 600g 150mm Throwing technique is dictated by IAAF 3

Key factors in javelin throwing Right technique Arm straight Javelin tip pointing slightly up Bring your elbow in front first Keep the javelin close to your ear Look forward Rhythm Core and upper body strength Agility and athleticism like running and jumping Explosive power 4

Records Men WR – 98,48 (1996) Jan Zelezny (CZE) FR – 93,09 (1999) Aki Parviainen Women WR – 72,28 (2008) Barbora Spotakova (CZE) FR – 64,90 (2003) Paula Huhtaniemi 5

Preparation phase DayDrills MondayJavelin Drills Weight Training Core Stability work Hill Runs TuesdayPlyometrics – Bounding Medicine ball work Core Stability work WednesdayJavelin Drills Weight Training Core Stability work ThursdayRest FridayPlyometrics – Bounding Medicine ball work Core Stability work SaturdayJavelin Drills Weight Training Core Stability work 8x100m strides SundayRest 6

Pre-competition phase DayDrills MondayFull Javelin Throws Javelin Drills Complex Training Core Stability work TuesdayMedicine ball work Core Stability work 8x30m sprints WednesdayFull Javelin Throws Javelin Drills Complex Training Core Stability work ThursdayMedicine ball work Core Stability work 8x50m sprints FridayFull Javelin Throws Javelin Drills Complex Training Core Stability work SaturdayCompetition or Rest SundayRest 7

Competition phase Day Drills MondayFull Javelin Throws Complex Training Core Stability work TuesdayMedicine ball work Core Stability work 8x20m sprints WednesdayFull Javelin Throws Complex Training Core Stability work ThursdayMedicine ball work Core Stability work 8x80m sprints FridayRest SaturdayCompetition SundayRest 8

Different training types A four week plan (easy, medium, hard, recovery/testing) Weight training: Getting stronger by overloading the muscles. More weight, reps or sets. In javelin focus on the power as it needs to be explosive strength. Medium amount of reps (6-10) and heavy weights 70-80% of max. Core stability: Different static and dynamic abs exercises. Medicine ball exercises with the core muscles. Medicine ball workout: Twists, curls, pushes, extensions, arm throws, leg kicks. Complex training: Increases the rate of force for the type 2b muscle fibers. Squats followed by squat jumps and bench press followed by plyometric press up. This gets the central nervous system into full action and more fibers are being used. General phase (more reps, less recovery, more movements) Pre-comp (a half of everything, double recovery time) Comp (2x4+2x6, 5 minute rest between) 9

Weight and technique training Here is a couple of videos concerning a javelin throwers training. It includes some weight training and also some technique training. 10

References MACKENZIE, B. (2005) Javelin Training Program [WWW] Available from: