5 Steps Progression of Javelin

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5 steps progression of Javelin
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  5 steps progression of JavelinStep 1 Start your javelin training session with 30 minutes of warm-up aerobic activity, like jogging, cycling or swimming. Select your warm-up activity based upon the stage youare at in your training. Swim during the competition portion of the season to reduce your chance of injury, but run or bike during the off-season to build endurance and legstrength. Step 2 Stretch your muscles for 10 minutes after your warm-up. Stretch your calves,hamstrings and quadriceps first. Lean into each stretch as you breathe out with deepbreaths. Allow at least 30 seconds for each stretch. Follow your leg stretches withstretches for your core, back and arms. Step 3 Lift weights on your strength-training days with as quick a movement as you canmanage. Load the barbells or machines with weights between 70 and 85 percent of your one-repetition maximum. Use explosive movement exercises like cleans, jerks,snatches and lat pulldowns to build the fast-twitch muscle fibers in your upper body.Train each exercise for five or six sets each week, with each set continuing until you areno longer able to move the bar at a rapid pace. Step 4 Train your upper body with plyometric exercises like the overhead medicine ball tossand single-arm overhead throws. Use plyometric pushups, in which you push yourself into the air a few inches to build explosive power in your chest and back. Try bounding,skipping and box jumps to improve your leg strength. Step 5  Break down the run-up and throw into smaller sections so you can drill them moreeffectively. Practice running with the javelin horizontal while staying fast and balancedwith the javelin. While running, practice your approach technique by timing your stepsand imagining the transition to release. Accelerate into the moment of release rather than coming to a stop. Basic Technique Working from right to left in the above standing throw picture sequence: ã The weight should be over the rear leg ã Hips are forward ã The feet should be in line with the throwing direction ã The throwing arm held parallel to the ground, long and relaxed with the palmuppermost ã The rear leg drives the hips to the front, transferring the weight from right to leftleg  ã The arm is brought in fast and last ã The elbow should be kept high and close to the head, with the javelin beingthrown over the top of the head The Grip  A strong, stable grip is acquired. The grip must remain firm behind the ledge made bythe binding (cord), and the javelin must run down the length of the palm and not acrossit. The fingers, which are not secured behind the binding, must press firmly on the javelin in order to produce a natural spin at release. The 'V' grip (C) is probably the mostefficient for the novice thrower as it emphasises the supporting role of the palm. Grip 'B'is the one used by most experienced throwers . Start and Carry The aim is to carry the javelin to allow the muscles of the right shoulder, arm and wristto relax and also to allow an easy running action. ã Stand with right foot forward ã Carry the javelin above the shoulders or head ã Right elbow points forward ã Palm of the right hand points at the sky so as to provide a platform for the javelinto sit in ã Javelin points in the direction of the run up - point slightly down Approach Run  Experienced throwers will use an approach run of 13 to 17 strides - inexperiencedthrowers will use fewer strides. ã Run on the balls of the feet with hips high ã Free arm to swing more across the body ã Carrying arm to flex to maintain carry position of the javelin ã Speed to match athlete's physical and technical abilities Withdrawal The aim is to ensure the withdrawal movement does not affect the athlete's momentum. A checkmark can be used to indicate start of the withdrawal phase that commenceswith the right foot and lasts for two strides. ã  At the checkmark the athlete accelerates ahead of the javelin rather thanphysically pushing the shoulders and javelin back ã Head remains facing in the direction of throw ã Maintain hips at right angles to the direction of running ã Drive the right leg forwards and upwards to help maintain the correct position of the hips Transition The aim of the transition phase, also known as the cross-over is to place the right footahead of the athlete's centre of gravity so as to produce the characteristic lean back.This must be achieved by advancing the right foot forward and not by leaning back. ã Right foot remains close to the ground to maintain forward momentum ã Right heel makes contact with the ground ã  As the right foot is advanced forward the left foot is advanced ahead of thevertical axis so as to be in place ready for a quick plant after the right foot has
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