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Javelin Technique

A.  Approach:

1. Grip:

• The "Finnish" grip is very effective, but the "fork" or "V" grip and the "American" grip are useful.

• The javelin is held horizontally at or near level.

2. Run:

• Most throwers use 8 to 14 strides.

• Maintain control in the run.

B.  Transition:

1. Withdrawal:

• Use straight pullback.

• Withdraw as left leg hits mark and count 1-2-3-4-5.

• Rotate shoulders to side.  Keep hips at about 45 degrees.

2. Steps:

• Keep eyes straight ahead.

• Point of javelin near the head.

• Be aggressive, especially on count three.

• Keep palm up.

• Shoulders/hips separated.

3. Cross Step:

• Right leg is soft, bent on landing.

• Right leg usually points towards 45 degrees.

• Achieve body lean from drive of the right leg before plant.

• Keep palm up.

C.  Throwing Action:

1. Beginning of throw:

• As weight passes before the right foot, a vigorous push/rotation is started.

• Right leg drive is completed before the left is firmly planted.

• Left foot lands heel first, with a slight flex.

• Right foot finishes drive as left leg blocks.

2. Arm Action:

• Elbow comes through high and over the shoulder line.

• Throwing shoulder is like a whip handle.

• Release occurs near front foot and as high as possible.

3. Release:

• Javelin is released at about 27 to 35 degrees.

• Throwing hand rotates right (inwards) after release, achieving a "thumb down" position.

D.  Recovery:

1. As with the other throws, the feet shift and the center of gravity is usually lowered.

Source:  USA Track & Field Level 1 Curriculum