Member’s Section
MAIN PROGRAM VIDEOS
You Will Find All Links to the Program Below.
MAIN PROGRAM
(Scroll Down)
Before You Begin
*ATTENTION NEW MEMBERS: Please be Sure to Read the Site Guidelines Below.*All Visitors Must Read the Throwjavelin.com DISCLAIMER For Proper Use of the Site.
Site Guidelines:
Before beginning any exercise or activity listed on throwjavelin.com, please follow the guidelines listed below:
1) Discuss the new exercise, eating plan, physical activity or other activity with your physician and receive medical clearance from them.
2) Make sure you pass a physical activity readiness questionnaire (PAR-Q) which can be viewed just below on this page.
3) Make sure your new activity is guided by a “Certified Personal Trainer”, “Athletic Trainer”, “Certified Strength & Conditioning Specialist” (CSCS) which we’ll call a “Trainer” for the rest of this guideline. A Trainer should guide and instruct you on how to properly perform the various activities discussed in this site. There is even extra mention to use a Trainer in various articles within this site to help ensure you always use one.
P A R – Q & YOU
( A Questionnaire for People Aged 15- 69 )
Regular physical activity is fun and healthy, and increasingly more people are starting to become active every day. Being more active is very safe for most people. However, some people should check with their doctor before they start becoming much more physically active.
If you are planning to become much more physically active than you are now, start by answering the questions below in the box. If you are between the age of 15 and 69, the PAR-Q will tell you if you should check with your doctor before you begin. If you are over 69 years of age, and you are not used to being very active, you should get permission from your doctor before beginning a fitness program.
Common sense is your best guide when you answer these questions. Please read each question carefully and answer HONESTLY. Circle either yes or no.
Yes No 1- Has your doctor ever said you have a heart condition and that
you should only do physical activity recommended by a doctor?
Yes No 2- Do you feel pain in your chest when you do physical activity?
Yes No 3- In the past month, have you had chest pain when you were not
doing physical activity.
Yes No 4- Do you lose your balance because of dizziness or do you ever
lose consciousness?
Yes No 5- Do you have a bone or joint problem that could be made worse
by a change in your physical activity?
Yes No 6- Is your doctor currently prescribing drugs
( for example, water pills ) for your blood pressure or heart
condition?
Yes No 7- Do you Know of any other reason why you should not do
physical activity?
YES to one or more questions:
Talk with your doctor by phone or in person BEFORE you start becoming much more physically active or BEFORE you have a fitness appraisal. Tell your doctor about the PAR-Q and which questions you answered yes. You may be able to do any activity you want-as long as you start slowly and build up gradually. Or, you may need to restrict your activities to those are safe for you. Talk with your doctor about the kinds of activities you wish to participate in and follow his/her activities. Find out which community programs are safe and helpful for you.
NO to ALL of the questions:
If you answered No honestly to all of the PAR-Q questions, you can be reasonably sure that you can: Start becoming more physically active-begin slowly and build up gradually. This is the safest and easiest way to go. Take part in a fitness appraisal- this is an excellent way to determine your basic fitness so that you can plan the best way for you to live actively.
Delay becoming much more active:
-If you are not feeling well because of a temporary illness such as a cold or a fever-wait until you feel better: or,
-If you are or may be pregnant- talk to your doctor before you start becoming more active.
The Throwing Movement
It’s looks so easy but try and do it like this and you’ll see the challenge you’re beset with. This is the throwing motion we’re all trying to achieve. Crazy advanced and certainly not natural for the body but achievable none the less. Trevor moves through his throwing motion very smoothly. He doesn’t try to push or stretch out of what’s happening. There are no jolts or jerky movements or forced muscle contractions. It’s a great reference video so come back to it now and then. Good luck and take your time learning or coaching this great movement and build it up slowly. With that, let’s start the program!
BASIC TRAINING
Run-up, cross steps, penultimate stride, drive leg, block leg & follow through.
Key points of each and how to tie them together and throw.
Don’t Spin Out
Run-up, cross steps, penultimate stride, drive leg, block leg & follow through.
Key points of each and how to tie them together and throw.
Over Under Basics
Basics of Over & Under Drills and why they should be a part of every javelin thrower’s training routines.
Front Arm Drive Hip Link
How to connect and use the front arm drive hip connection for bigger and more consistent throws.
Is Hip Separation Good or Bad?
Hip “separation” or hip and shoulder separation gets debated endlessly to the point where there’s so much confusion that coaches and athletes can end up in “trial and error” on almost every throw. This video should at least explain that the motion is one motion. Here’s the key phrase: You have to get the full motion done. You have to make your body do the work to create the torque. Once that’s done, you can allow the follow through and recovery to take place. You can’t jolt or just push the hip out by itself and hope something magically happens. You must complete the motion of hip, body and arm, all linked and moving together to complete the movement.
BLOCK LEG
The block leg should be stiff, locked and you should slam into it
EXPLOSIVENESS
How to find good explosiveness and which parts of the body to use to create it.
Penultimate Stride & Quick Stance
A few tips on all the ideas regarding the Penultimate stride.
Also some info on trying to make your last two steps fast.
Arm Length Basics #2
A bit more discussion on where to put the throwing arm and the right position for a thrower. Not always easy to determine so hopefully this provides some insight.
SHould You RUN AND GUN?
Running and Gunning is something we can fall into when there’s just nothing else to try. We just run down the runway and throw as hard as we can. Sometimes coaches can even train their athletes in this manner with the belief that the faster the athlete goes, the further the throw will go. That being said, it’s better to find the optimal speed for your athlete and it’s really important that they have the right technique. Most throwers are quite athletic and can run fast so more speed on the runway isn’t eluding them. The gap lies far more in their ability to find high level positions to throw far. Many top throwers do not have huge amounts of speed on the runway yet they produce world class distances.