How to Train for the Javelin Throw

The javelin throw, one of the earliest track and field sports, has had an honored place in competition since the days of the ancient Greeks. When you train for the javelin throw, you emphasize strength in the arm and chest muscles, marshaled in the name of flexibility and accuracy.

Things You'll Need

  • Medicine ball weighing 4 to 7 lbs
  • Javelin
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Instructions

    • 1

      Test the three different ways of gripping the javelin and find out which one works for you. The American style grips the javelin at the cord between the thumb and the index finger. The Finnish style grips it between the thumb and middle finger. The Fork style holds the javelin between the index and middle finger. Test your throwing abilities with all three to see which one is most comfortable and produces the best results.

    • 2

      Sit down comfortably with your back straight and your feet on the ground. Hold the javelin in your throwing hand and pull your throwing arm straight back, with your off hand extended in the direction of the throw. Throw the javelin in front of you, emphasizing a release point above the head.

    • 3

      Squat down with a medicine ball under your chin, then stand quickly and deliver the ball as high as you can. Repeat this process five to 10 times.

    • 4

      Stand with the ball at waist height. Swing it back behind the hip on your throwing side. Pay attention to the position of the foot on your throwing side. The toes should face the instep of your off foot. As you move the ball, your body weight should shift from one side to the other.

    • 5

      Hold the javelin over your shoulder, parallel to the ground or pointed slightly downward. Take three steps, starting with your off foot. As you do so, pull the javelin to the "withdraw" position, ready to throw. Check your position when you conclude. The javelin should be fully withdrawn, pointed slightly upward, with your off hand extended in the direction you intend to throw it. Start by walking with this approach, then jogging and then running.

    • 6

      Check your crossover technique. Lean back by putting your throwing foot slightly ahead of you, with the heel touching the ground. Step forward, keeping your body leaned back as you transfer your weight from the off foot to the throwing foot. Repeat the process multiple times, checking your posture each time.

    • 7

      Supplement specific techniques with sprint training and posture exercises when you train. Emphasize quick acceleration and flexibility, allowing you to gain speed quickly and transfer it to the javelin when you throw.