javelin - Tommi Paananen

Report
Introduction
 History
 Modern day javelin
 Key factors in javelin throwing
 Records
 Preparation phase
 Pre-competition phase
 Competition phase
 Different training types
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History
 Introduced in 708 BC games composed in two games
 Throwing at a target and throwing for distance
 Target throwing was done by riding a horse
 In distance they had same principles as today
 Made of olive wood, weighted 400g and were 2,3 to 2,4 meters long
 In 1780 the length changed from 2,3 to 2,6 meters and weighted 800g
 Material was changed to hickory wood
 Later on the javelin was made hollow
 Material has changed from wood to metal
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Modern day javelin
150mm
Men: 2,6 to 2,7 meters long & 800g
150mm
Women: 2,2 to 2,3 meters long & 600g
 Throwing technique is dictated by IAAF
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Key factors in javelin throwing
 Right technique
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Arm straight
Javelin tip pointing slightly up
Bring your elbow in front first
Keep the javelin close to your ear
Look forward
Rhythm
 Core and upper body strength
 Agility and athleticism like running and jumping
 Explosive power
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Records
Men
 WR – 98,48 (1996) Jan Zelezny (CZE)
 FR – 93,09 (1999) Aki Parviainen
Women
 WR – 72,28 (2008) Barbora Spotakova (CZE)
 FR – 64,90 (2003) Paula Huhtaniemi
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Preparation phase
Day
Drills
Monday
Javelin Drills
Weight Training
Core Stability work
Hill Runs
Tuesday
Plyometrics – Bounding
Medicine ball work
Core Stability work
Wednesday
Javelin Drills
Weight Training
Core Stability work
Thursday
Rest
Friday
Plyometrics – Bounding
Medicine ball work
Core Stability work
Saturday
Javelin Drills
Weight Training
Core Stability work
8x100m strides
Sunday
Rest
6
Pre-competition phase
Day
Drills
Monday
Full Javelin Throws
Javelin Drills
Complex Training
Core Stability work
Tuesday
Medicine ball work
Core Stability work
8x30m sprints
Wednesday
Full Javelin Throws
Javelin Drills
Complex Training
Core Stability work
Thursday
Medicine ball work
Core Stability work
8x50m sprints
Friday
Full Javelin Throws
Javelin Drills
Complex Training
Core Stability work
Saturday
Competition or Rest
Sunday
Rest
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Competition phase
Day
Drills
Monday
Full Javelin Throws
Complex Training
Core Stability work
Tuesday
Medicine ball work
Core Stability work
8x20m sprints
Wednesday
Full Javelin Throws
Complex Training
Core Stability work
Thursday
Medicine ball work
Core Stability work
8x80m sprints
Friday
Rest
Saturday
Competition
Sunday
Rest
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Different training types
 A four week plan (easy, medium, hard, recovery/testing)
 Weight training: Getting stronger by overloading the muscles. More weight,
reps or sets. In javelin focus on the power as it needs to be explosive
strength. Medium amount of reps (6-10) and heavy weights 70-80% of
max.
 Core stability: Different static and dynamic abs exercises. Medicine ball
exercises with the core muscles.
 Medicine ball workout: Twists, curls, pushes, extensions, arm throws, leg
kicks.
 Complex training: Increases the rate of force for the type 2b muscle fibers.
Squats followed by squat jumps and bench press followed by plyometric
press up. This gets the central nervous system into full action and more
fibers are being used.
 General phase (more reps, less recovery, more movements)
 Pre-comp (a half of everything, double recovery time)
 Comp (2x4+2x6, 5 minute rest between)
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Weight and technique training
•
•
http://www.youtube.com/watch?v=WdTREvANpjg&feature=fvwrel
http://www.youtube.com/watch?v=sh0MJbqj6kA&feature=related
•
Here is a couple of videos concerning a javelin throwers training. It includes some weight training
and also some technique training.
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References
 MACKENZIE, B. (2005) Javelin Training Program [WWW] Available from:
http://www.brianmac.co.uk/javelin/javplan.htm
 http://en.wikipedia.org/wiki/Javelin_throw
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