C OA C HE S C O R N E R
JAVELIN THROW BASICS
“Javelin Throw Basics” was provided by John McCree, the
St. Anthony’s Throws Coach, at the Throws Seminar as
part of the Long Island Track & Field Coaching Seminars
Series.
The Long Island Track & Field Coaching Seminar Series
brought together some of the most well-known and
successful Long Island coaches from the College and High
School ranks to share their event specific ideas and
techniques with their coaching peers.
Stay Tuned for Future Seminars.
TRANSITION
After reaching the point of withdrawal you must change
your body position to prepare for the throw itself; this
action is known as the transition, though it is sometimes
referred to as the cross-over as well. Reach out with
your leading foot for a single stride, shifting your hips as
you do to extend the length of your stride and cause
your back to naturally arch back. Draw back your arm
further to prepare for your imminent throw.
START
PRE-DELIVERY
Attaining a proper grip on the javelin is important
when starting, because a grip that’s too loose can
affect how effective your throw is. Your grip should be
positioned so that your palm is up and our forefinger
and thumb hold the ledge created by the javelin body
and the grip binding; a V-shaped grip with your
forefinger and middle finger holding onto either side of
the binding may also be used. Once a proper grip is
attained you should stand at the starting line with
your lead foot forward, your trailing foot to the side
and the javelin lifted to slightly above the shoulder
level.
The stride that you make before throwing the javelin is
known as the pre-delivery stride and uses your body’s
positioning from the transition to begin your throw.
Reach froward with your trailing leg in the next stride
and line your hips and shoulders up with the direction
you wish to throw.
CARRY
The carry is a movement toward the throwing line
that is covered in approximately eight steps at a
jogging pace, thought the size of your strides may
require more or fewer steps. The elbow of your
throwing arm should point forward while your palm
faces up with the javelin resting on it; the javelin itself
should stay relatively level, though the point should
face slightly down. Accelerate slightly with each step
of the carry, landing on the balls of your feet and
allowing your free arm to cross the body as you run.
WITHDRAWAL
The withdrawal is a shift in your pace and approach
posture that adds more momentum to the throw. The
point that you begin your withdrawal is usually
marked on the approach line, though if it isn’t marked
you should start withdrawing slightly before you
cover one-third of the distance of your approach.
Drive your legs forward for two strides, allowing them
to pull your body slightly ahead of the javelin and
naturally setting your arm up for the throw.
20 • Spring 2014 • ONE STEP AHEAD
DELIVERY
Delivery is the actual throw of the javelin. As your foot
makes contact with the ground at the end of your predelivery stride, use the momentum of your body to begin
your delivery. Keep the elbow of your throwing arm
above your shoulder and follow through with your
throwing motion, trying to keep your hand as high as
possible. Use your grip on the javelin binding’s ledge to
carry the javelin along, releasing it at the last moment to
impart a natural spin on it as it leaves your hand.
RECOVERY
Once you’ve released the javelin, the final step of your
throw is to stop before crossing the scratch line; if you
cross the line then your throw will be disqualified. This is
known as recovery from your throw and is accomplished
by bringing your lead foot down in front of the foot you
planted at the end of your pre-delivery stride. Don’t lift
the foot that you planted, and turn your lead foot as
necessary to better absorb your momentum without
crossing the line.
Olympic Gold Medal
Decathlete, Ashton Eaton