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JAVELIN THROW

Javelin Throw is regarded as a strength event. The Javelin Thrower is required to throw a spear shaped

implement called a Javelin as far as possible. Depending on the age and gender of the athlete the weight of the

implement will vary between 500gm and 800gm.

1. THE COMPETITION AREA

There is only one basic javelin throw technique with individual variations within the technique, but the aim

is always to deliver the javelin with optimum speed and balance.

IMPLEMENT: The javelin consists of three

parts: the point or metal head, the wooden

or metallic shaft and a cord grip placed

around the centre of gravity. The length of

the men's javelin is 2.6 to 2.7m and that for

women is 2.2 to 2.3m in length.

THE RUNWAY: The length of the runway should be

not more than 36.50m but not less than 30m and

should be marked by two parallel lines 50mm in

width and 4m apart.

THE THROWING ARC: This should consist of a strip

made of paint, wood of metal 70mm in width, painted

white and flush with the ground, and should be an

arc of a circle drawn with a radius of 8m. Lines, 1.5m

in length, are drawn from the extremities of the arc at

right angles to the parallel lines marking the run way.

THROWING SECTOR: This is bounded by the inner edges of two lines which are drawn from the centre of the arc through the

points at which the arc joins the lines marking the edge of the run way. The angle formed by these two lines at the centre of the

arc is approximately 290.

2. JAVELIN TECHNIQUE

The right-handed technique will be explained in all examples used in this book.

2.1. THE GRIP

The javelin must lie in the fold of the hand so that it is in line with the direction of throw. The javelin

must lie along the length of the palm and not across. The javelin must be held at the back of the

cord, with at least one finger placed behind the edge of the binding. Three different types of grips

are commonly used.

THE AMERICAN GRIP THE FINNISH GRIP THE “V”- GRIP

The thumb and the first two The thumb and the first two The javelin is held between the

joints of the index finger joints of the index finger are index and middle fingers behind

are behind the cord. behind the cord, while the the cord. The position of the

index finger supports the shaft. fingers assists the throwing arm

The extended finger assists the in staying at shoulder height

rotation of the javelin during during the approach.

delivery.2.2. THE STAGES

The javelin technique sequence comprises of 4 phases: An approach, a 5-step rhythm, throw and

recovery.

2.3. THE JAVELIN THROWER SHOULD AVOID:

 Grasping the javelin with a tensed fist.

 Jumping upwards during the final strides.

 Having two “cross steps”.

 Keeping the shoulders facing the front.

 Breaking at the hips and allowing the trunk to bend forward.

 Bending the throwing arm and taking the javelin off its throwing line.

 Placing the front foot down too far to the left.

 Throwing around the right side of the body.

2.4. THE JAVELIN THROWER SHOULD AIM TO:

 Hold the javelin along the length of the hand.

 Widen the final strides and gradually increase the flexion of the right leg.

 Run straight during the approach.

 Keep the body weight over the back leg.

 Get a twist between the upper body and lower body (left shoulder in a closed position).

 Keep the throwing arm straight and the palm of the throwing hand uppermost.

 Get the left leg well out to the front and brace it.

 Arch the body in the throwing position and keep the elbow up during the throw.

2.5. APPROACH AND 5 STEP RHYTHM

The approach run is divided into two phases; a preliminary phase and a final phase commonly

revered to as the “rhythm of five”.

The average length of approach, including the 5 step rhythm is:

 Juniors - 9- to 13 strides

 Seniors - 13 to 19 strides2.6. THE APPROACH (PRELIMINARY)

During this phase the javelin is carried at head height, with the

arm bent, the elbow pointing forward.

The palm of the hand must face upwards. This will help the

wrist, elbow and shoulder to relax, and therefore lead to an

easy running action.

The shoulders are parallel to the run-up and the hips are kept

high, with the body-weight carried on the ball of the foot. The

javelin is lined up approximately parallel to the ground.

The approach speed increases constantly to the maximum

controllable speed. The length of the preliminary approach

run is:

 Juniors: 4 – 8 strides long, finishing on the right foot

contact with the ground.

 Seniors: 8 – 14 strides long, finishing on the right foot

contact with the ground.

2.7. 5 STEP RHYTHM (TRANSITION)

 A clear marker must be placed next to the run-up area to indicate the start of the 5 step rhythm.

 The approach speed continues to increase constantly to the maximum controllable speed,

without lengthening the stride.

STEP 1 AND 2

On landing on the right foot, move the

throwing arm straight forward and then

back to the rear, over the right shoulder,

until the arm is fully stretched at

shoulder height, with the palm of the

throwing hand facing upwards.

Do not rush the withdrawal to avoid

running sideways to long.

Try to accelerate ahead of the javelin,

rather than pushing the javelin back.

This way, it will be easier to maintain the

approach speed.

The shoulders turn to be in line with delivery area, while the hips remain square with the delivery