How To Throw A Javelin

1

Prepare with the "Start and Carry." During this phase, relax the muscles of the right shoulder, arm and wrist, while simultaneously allowing for an easy running action.

Begin with the right foot pushed forward.

• Lift the javelin above shoulders or head.
• Point the right elbow forward.
• Turn the right palm toward the sky, creating a natural platform for the javelin to rest upon.
• Aim the javelin in the direction you're going to run and keep the metal tip down just a bit.

2

Take the "Approach Run." After you've practiced this a while, the approach run can take 13 to 17 steps. The run-up is shorter for inexperienced throwers.

• Keep your hips high and run on the balls of your feet.
• Let your free arm swing more across the body.
• Flex the arm carrying the javelin to fix its position.

3

Perform the "Withdrawal." It's a good idea to use a checkmark to note where this phase starts, beginning with the right foot and lasting about two strides. It's important to make sure that this movement doesn't harm your momentum.

• Upon reaching the checkmark, speed a little bit ahead of the javelin instead of pushing your shoulders and the javelin backward (try to relax arm and shoulder allowing javelin to reach the point of full arm extension and fully rotated shoulder).
• Keep your head facing the way you're throwing.
• Keep your hips at right angles to the running direction.
• Shift your right leg forward and up to help keep hips in proper position.

4

Make the "Transition." This is also known as the "cross-over". This is where you achieve the javelin tosser's "lean-back" by putting your right foot ahead of the center of gravity.

• Keep the right foot close to the ground.
• Let the right heel touch the ground.
• As the right foot moves forward, move the left foot up and lean your trunk at a 115-degree angle backward. This phase is finished when the right foot is on the ground and the left leg is forward and elevated.

5Do the "Pre-Delivery Stride." Move the left leg forward and align the shoulders and hips with the throwing direction.

• Wait for the left foot to touch the ground.
• Straighten the torso.
• Turn the face toward direction of the throw. The javelin and shoulders should be parallel.
• Position the throwing hand above shoulder level.

6

Perform the "Delivery." Once the left foot hits the ground, your left side must be ready to handle the thrusting of the right leg, which drives up and forward and brings the hips into a right angle with the throw.

• After the hip thrust, pull back with left arm keeping it parallel to right shoulder this will assist with right shoulder and chest moving forward and aligned with the hips,as this is taking place continue through with the throwing arm with the elbow leading.
• Move the throwing shoulder over the left leg, your hand should follow through(the entire shoulder, elbow, and hand should move through similar to a bullwhip acting as one but building on each section before it).Slow motion photography would be the only way to really see this effect.
• Lift the left leg and move the throwing arm, with the elbow placed high and close to the midline. The javelin release angle should account for aerodynamic lift and drag. Experts recommend 33 degrees as the optimum release angle.

7

Move into "Recovery." The left foot is on the ground. The right leg passes it and then stops you. How quickly you stop depends on how much momentum you built during the run-up. Usually, it can take as much as seven feet (2.1 meters).