Throwing Activities
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4.3.5 Javelin Progressions for the Standing Throw
The correct position of the feet and legs are key contributors to a successful throw. In the Javelin
however, the most common mistake is throwing from a position that is incorrect in terms of the feet
and legs. It is very important that, from an early age, young athletes are taught the correct throwing
techniques. The opposite leg to the throwing arm should be placed just behind the throwing line, with
the other foot placed behind about shoulder width apart. Therefore, in right-handed throwers the left
foot is placed up to the line and the right foot behind. Such a position assists in making use of the
powerful leg muscles. The javelin should be held in the hand with the palm facing the sky and the arm
must start the throw from a straightish position to ensure maximum pull and acceleration on the javelin.
The initial position will be 90% of the body weight on the right leg as the javelin is extended back and
the weight is then shifted to 90% on the left leg at release.
The longer the travel of the arm before releasing, the more the path of acceleration is increased and
the faster the javelin will leave the hand. The hips should be driven powerfully from right to left
which leads the throwing action and adds torque velocity to the javelin. The back heel should be
turned making a bow with the chest in the direction of the throw before the elbow is pulled through
high with the tip of the javelin also in the direction of the throw. The young athletes can act as
observers for each other and therefore have the ability to establish the angle at which the object
goes furthest.
4.3.6 Javelin Progressions for the Moving Throw
After the standing throw has been mastered, the young athlete can then progress to adding further
forward movement by running and then throwing. The additional speed and momentum should
ensure that the implement to be thrown will go further. The young athlete should first be taught and
then practise a three-stride approach before progressing to a five-stride approach. Encourage the
young athlete to run at the throw, as some will run up to the line, stop and then throw. Running at
the throw and not going over the throwing line is important and it must be explained to young
athletes that getting their steps and actions right, even down to the final flick with the fingers and
the wrist, will contribute to improvement.
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