Javelin Throw Training (Off-Season Sample)

Warm Up: Active Dynamic Drills

2×30 meters each exercise

  • Easy skips with arm circles
  • Walking knee hugs
  • Backward walking knee hugs
  • Backward skipping with arm circles
  • Jogging grapevine
  • Dynamic build ups

Two Arm Medicine Ball Throws: (1 kilo women – 2 kilo men) 

  • 1 step throw x10 each way
  • 3 forward shuffles and throw x20
  • 5 forward shuffles and throw x20

Sled Pulls with javelin Withdrawn

5x30m each drill

  • Walking 45 degree turn with hips
  • Jogging with 45 degree with hips

Acceleration Running

  • 5x60m (start at 50% build up to 90%)

Learn more about javelin practice design and training

Digital Track and Field
Digital Track and Field

Training tips and tutorials from top high school and college coaches. Free courses, articles, videos and memberships. Get your coaching breakthrough with Digital Track and Field.