Javelin is a power throwing event. Although the javelin is quite light, javelin throwers must be strong, fast and athletic to be able to launch the javelin as far as possible. Throwing a javelin is a whole body movement that starts with a fast run-up and ends with the arm whipping through as fast as possible.
This exercise will develop whole body power. Stand with your feet hip-width apart and a barbell at your feet. Bend down and grasp the barbell with an overhand grip and your hands just slightly outside of your legs. Keep your arms straight, lift your chest, drop your hips and make sure your lower back is not rounded. From this “get set” position, drive with your legs to lift the bar off of the floor. As the bar approaches hip level, pull with your arms and heave the bar up toward your shoulders. As the bar comes up, rotate your hands so you catch the bar at shoulder level with your elbows below and forwards of your hands. Turn your hands over and roll the bar down your body to your hips and then bend forward to lower it to the ground before repeating.
Medicine Ball Sit-Up and Throw
Medicine ball sit-up and throws will develop a powerful core that is important in javelin throwing. Lie on your back with your legs bent and holding a medicine ball in both hands. Keeping your arms straight, lower the ball behind your head until it touches the floor. In one smooth movement, sit up and throw the medicine ball at a sturdy wall. Catch the ball as it rebounds before returning to the starting position and repeat. You can also perform this exercise with a partner catching and returning the ball to you.
Cable Straight Arm Pullovers
To strengthen your throwing muscles, stand with your back to an adjustable pulley set as high as possible with a single handle attached to the karabiner. Reach up and grasp the handle with your left hand, then step forward into a staggered stance so that right foot is forward. Keeping your abdominals tight, pull your arm forward and down until your arm is parallel to the floor. Perform for equal reps on both sides of your body. Remember to change legs when you change arms.
Push presses will develop your whole body pushing power and especially your shoulders. Stand with a barbell supported across your shoulders and held in an overhand shoulder-width grip. Make sure your elbows are directly below your hands. Keeping your chest up and your core tight, bend your knees and descend into a quarter squat. From this position, dynamically extend your legs and hips and use your arms to drive the bar overhead to full extension. Lower the bar back to the starting position and repeat.
Medicine Ball Slams
To improve your throwing power, stand with your feet hip-width apart and hold a medicine ball in both hands. Raise the medicine ball above your head so your arms are fully extended. Using your legs, core and arms, hurl the ball down to the floor around 12 inches in front of your feet. Catch the ball as it rebounds, raise it above your head and repeat. This exercise should have a fast cadence so establish a rhythm early in your set and try to stick to it.
- "High-Performance Sports Conditioning"; Bill Faran; 2001
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- "Designing Resistance Training Programs"; Steven Fleck and William Kraemer; 2003