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Javelin Training Drills

1. A medicine ball can be used for almost every aspect of the throw.

2. Throw weighted balls.  Keep the weight at four (4) pounds and under.

3. Hip drill.  Exaggerate your throwing position without an implement.  Bend right leg way down, keeping both feet on the ground.   Come up and drive the hips forward at the same time.  "SNAP".   Get the hips to come forward quickly.  Drop back again and repeat.

4. Exercises with a javelin:

• Pulls with a partner holding the tail end in different position of the throwing motion.

• Place the javelin tip against a wall and the arm is forced back, getting into the delayed arm position.

• Throwing into a hillside.

• Stretching exercises.

• Lighter implement for arm speed.

5. Bounding drills. There are many variations incorporating both the single and double leg responses.

6. Wall pulley.  Use the regular handle or make a grip from a broom handle, and situate the pulley such that it operates at 30 degrees to simulate the throw.

Source:  USA Track & Field Level I Curriculum