Javelin Throw: Everything you need to know about how to throw a javelin (properly!)

My intention with this lens is to teach you all about the art of throwing a Javelin. This represents everything I learned in my nine years experience of throwing the Javelin combined with over two years of coaching. I loved throwing the Javelin and would still be throwing except for a knee injury (incurred while playing another sport I love - Soccer!). Fortunately, I had never suffered an injury during my throwing career. I hope to teach you how to avoid injury and get the most from your throwing. I will break everything down!

The whole point of throwing Javelin is to see who can throw it the farthest from the throw line, without crossing the throw line and ensuring the point lands before the tail.

Clearly to be a javelin thrower you need a javelin. You also need to get yourself a pair of heel spikes.

JAVELIN: If you are only starting out, you should check with your local athletics teams. Being able to use a club's Javelin not only saves you forking out for your own but will also enable you to get started quicker and get a feel for the event.

When choosing a Javelin to use there are two major considerations:
1. The correct weight for your age group/gender. The standard weight for women is 600grammes and for Men is 800grammes. Javelins are also generally available in 400, 500 and 700gram weights also. Some stockists also have smaller sizes and foam training aids which (look a bit like 3 foot rockets but) can be used INDOORS!

2. International standards. The main concern here is centre of gravity. Some older models of Javelin are not approved for competition. Always check the competition rules. (See links below)

Javelin SPIKES:

Nike Zoom Javelin Spikes
(ORDER by clicking the picture)

These are vital in order to avoid slipping and to generate the thrust you need when planting your foot. Without spikes in the heel you risk slipping which can be very dangerous with enough momentum behind you and particularly if there has been any rain. Some equipment stockists sell a heel clip like below, which you can attach to normal running spikes. This is a very economical solution if you already have a pair of spikes.

Stackhouse J Heel
Available from Eastbay (click image)

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ASICS(R) Men's Cyber Javelin Beijing

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There are three commonly used grips fr throwing the javelin.

1. Hold the Javelin in the palm of your hand between your index and middle finger. Your finger tips of these two fingers should be against the top of the cord grip.
2. Hold the Javelin in the palm of you hand with you index finger against the top of the cord grip.
3. Hold the Javelin in the palm of your hand with your middle finger against the top of the cord grip and your index finger straight along the Javelin itself.

See which one feels most comfortable to you!
For CHILDREN I would advise the first one as it provides more stability for holding the javelin and also helps keep the throw straight on release.
For ADULTS, however, I would advise the remaining two. When you release a javelin during a throw, there is a spinning motion which helps propel the javelin through the air. This is best achieved with less obstruction from the fingers.

The whole point is that it is a javelin throw, not a bowl, not a toss, not a heave. A throw!

As such your momentum comes not from your arm or your hand but from your TOES! That's right from your toes through your foot, your ankle, your knee, your HIP, your torso, your shoulder and then your arm, hand and finally your fingers!

It's a whole body workout!

The best way to understand the throw positioning is to start from the bottom up:
FEET: Stand sideways to the throw line with your left foot nearest the line (for right-hand throwers, left-hand throwers do opposite) and feet shoulder width apart. Face your BODY to the side while your HEAD is turned to face the throwing direction.
ARMS: Place your left arm out to your side at shoulder level almost pointing in the direction of the throw. Hold the javelin in your right hand and raise your hand out to your side until it is just above head height. The point of the javelin should be at your eye level. Your whole body is in a straight line!

THROWING MOVEMENT

From this starting position, lean back on your right foot and take a step forward with your left foot turning it so that your toes are facing the throw direction. Keep your weight on your right foot. Then lift your right heel and begin to turn on your right toes - your ankle will turn then your knee will follow, then through your hip. You will get to a point where your hips are both facing the throw direction but all the while you have to try to maintain your upper body position, i.e. your right arm is still straight out behind you and chest facing sideways.

Now you can let your right arm come through. Firstly, you allow your shoulder to come forward and then your elbow will come through. Inevitably it will bend but try to minimise this by allowing it to come through around head height and ensure that it faces forward.

Finally your hand comes into play and at release allow the javelin to rotate out of your hand. What I mean is that as you throw your hand uncurls and the last part of your body to touch the javelin is the top of your index finger!

During this movement, your left arm remains out in front. Its purpose is to act like a block. Remember you need to stop before the throw line and your left side remains firm to prevent you falling forward excessively.

I hope this information has been helpful to you. I
remember starting out as a thrower (all them years ago!!!!) and how eager I was to get stuck in. I soon found that, while I absolutely loved it, there were times when I felt completely overwhelmed. Some things just weren't working for me and needed to be changed. So myself and my coach kept sticking our heads together and trying new things to solve the difficulties I was having. But I was lucky I had an excellent coach and time on my side.

I don't want you to have to waste as much time as I did trying to get it right. I want to show you how to get all the little things right immediately and then how to get them right all at the same time.

I threw javelin for 9 years and the amount I learned from trial and error was phenomenal! In the last years of my career I used this information to coach younger athletes with much success.

What if I could share ALL that information and experience with you?

After I injured myself (playing soccer!) I walked away from athletics because I can't compete anymore. Now, being a daily user of the internet it wasn't long before I was reading Javelin related information!

I wasn't impressed with what I found!!!!
Much of the information out there is outdated, misleading and most fundamentally, woefully incomplete.

I was annoyed that athletes out there are not reaching their full potential because they do not have sufficient information on each aspect of the event

SO I decided to do something about that!

What you have just read are abstracts from my e-book:
"How to Throw the Javelin (Properly!)"

This ebook is your COMPLETE guide to throwing the javelin and covers all the topics here in full detail. Particularly it covers topics such as training programs and training methods in a step by step manner.

If you order today you will receive as a special bonus my report "Follow the Rules! - Javelin Throw." ($20 value but FREE if you order my e-book today).

Get your copy here:
Just click!

ALSO you can get a FREE report on the "Top Three Mistakes Javelin Throwers Make" just for signing up for my newsletter!
Click Here!

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Use code LKS19A47
Valid until 4th May 2009]

The run-up is an integral part of the javelin event. It adds speed and resulting whip compared to the slow movement involved in a standing throw.

It involves running head on towards the throw line to build up speed then turning to a sideways position. It must be CONTROLLED speed because if you cannot transfer it to your sideways strides it's useless.

To create your RUN-UP you have to set markers at three important intervals.

Again, working from the throw line backwards: You finish by planting your left foot and to be able to PLANT your foot you will have done a quick ONE, two, THREE. It's like a dotted rhythm in music! The two is only half a beat whereas the ONE and THREE are full beats. (LEFT, right, LEFT) Where you start this movement is your First marker. [Three stride run-up]

Before the ONE, two, THREE you usually take two sideways strides. Where you start this movement is your Second marker and vital to you run up as it also marks your transition from straight to sideways in one stride. [Five stride run-up]

Before the sideways strides is the straight run up which can be as many strides as you want. Where you start is your Third marker. You are trying to balance, however, your maximum cotrolled speed with your ability to change to a sideways stride at your marker. If you over run your Second marker you will have NO room at the throw line for your remaining 5 strides and will most certainly overstep the throw line or cause yourself to adjust, losing out on momentum.

Javelin throwers are not your typical thrower. We do not require as much muscle mass as our shot putting or hammer throwing counterparts.

We need to combine speed with power. We effectively need to be built like sprinters. Strong thigh muscles are essential. Exercises like bounding, squats, lunges, standing long jumps, etc. are all very beneficial.

As regards the upper body, free weights are suitable but needn't be heavy weights. Anything which mimics the muscle use in an actual throw is good.

ALWAYS do a warm up! This should involve jogging and lots of stretching. You are using all the muscles in your body and they need to be flexible to take the strain of a throw. Tight muscles lead to injury! Inflexible muscles can increase your risk of joint and muscle injuries.

You should also do a lot of running drills to improve stride and coordination.

SPECIFICALLY FOR CHILDREN: As throwing the javelin inevitable requires a lot of running sideways, it is important that the usual throwing side is not over developed to the detriment of the other side. Actual full run up throws should only account for a very small proportion of training. If children are doing sideways bounds, running drills, practise runnups without throwing they should be made practise on both sides equally. This is to prevent underdevelopment of inner and outer leg muscles.

During almost ten years of throwing I suffered NO javelin related injuries.

You have to remember that you are using your whole body and all your joints are put under strain during a full run up and throw.

It is vital that you pay attention to the movement of each of your joints during the throw particularly the ELBOW!

The elbow is the most prone to injury during a throw and can be easily strained if it is allowed to twist or rotate at the throwing point (where most of the force goes through it!) To avoid this you have to focus on keeping the arm as straight as possible for as long as possible. It is in fact possible to throw with your arm completely straight givn that the power for the throw comes from your TOES UP!

It is, however, more likely than not that your arm will bend to some degree and it is a case of allowing the elbow to come through in a straight line and not at an angle which will strain the joint.

If you could imagine a hinge which has two arms that do not bend in the same line it will eventually break. The same can happen to your elbow!

The key to avoiding this, is to practice this movement as part of a standing throw over and over again so it is second nature to you BEFORE attempting any full throws.

It also helps if you have a coach or another athlete watch as you throw and be able to give you feedback on how you are doing.

For all your training needs! Best javelin tips, technique and training advice.

www.HowtoThrowtheJavelin.com