Don’t Train Your Javelin Throwers like Shot Putters

Throwing Program for the Javelin Throwing Athlete

(Tossing program to be completed first)

Mark J. Fletcher, MD

Progress through each step below, throwing the javelin without pain in order to advance to the next phase.  All  throwing should be done in the presence of your coach or athletic trainer to stress proper mechanics.  If there is increased pain at the joint, the throwing program should be backed off and re-advanced as tolerated.  Distance is increased as effort predicts.  Effort percentage = Distance percentage (i.e. 50% effort = 100 ft for a 200 max throw).  Throw ONLY 3-4 times a week in phase I and II.  Throw only 2 times a week in phase III.  Be sure to have enough recovery time after throwing.

Phase I: Javelin Throwing (450g-600g) (Approx 6 mos. s/p)

Progress through each step as comfort allows.  East step may take 2-3 weeks to complete (i.e. Perform step 1 at 3-4 sessions before progressing to step 2)

Step 1: Interval throwing (warm-up/easy throws at 30-40 ft into ground)

15 Throws at 50% effort – (standing)                   

Step 2: Interval Throwing 

15 throws at 50% effort – (three step)

Step 3: Interval Throwing

30 throws at 50% effort – (three step)

Step 4: Interval Throwing

40 throws at 50% effort – (three step)

Step 5: Interval Throwing

30 throws at 75% effort – (three step)

Step 6: Interval Throwing – Slowly incorporate 600-800g javelin

5-20 throws at 75% (3 step)

15-20 throws at 50% (short runup…i.e. easy jog into withdrawn approach ~5 step)

Step 7: Interval Throwing

15-20 throws at 75% (3 step)

20-30 throws at 50% (short run up)

Phase II: Javelin Throwing (800g) (8 mos. s/p) Focus on Effort/Quality

Progress through each step as comfort allows.  East step may take 2-3 weeks to complete (i.e. Perform step 1 at 3-4 sessions before progressing to step 2).  Each session begins with a warm up throwing session of easy picking and standing/walking throws before progressing to movement throws (approx 30 total)

Step 8: 15 throws at 75% (3 step)

15 throws at 50% (short run up)

Step 9:  15 throws at 75 % (3 step)

20-30 throws at 50% (short run up)

Step 10: 15 throws at 75% (short run up)

20-30 throws at 50% (full run up)

Phase III: Javelin throwing (10-11 mos.s/p) Focus on Distance/Quality

Progress through each step as comfort allows.  East step may take 2-3 weeks to complete (i.e. Perform step 1 at 3-4 sessions before progressing to step 2).  Each session begins with a warm up throwing session of easy picking and standing/walking throws before progressing to movement throws (approx 30 total)

Step 11:  10 throws at 75% warm-up (short run up)

10 throws at 90% (short run up)

10-15 throws at 75% (running)

Step 12:  5 throws at 75% (full run up) – pre competition work out

5 thows at 90%(full run up) – pre competition work out

Step 13:  5 throws at 75% (full run up) – pre-competition work out

5 throws at 100% (full run up) – pre competition work out

Step 14: Simulated Meet:  Perform pre meet warm up and execute 6 throws at 100% (full run up)

Scott Cappos

University of Nebraska

Javelin Surgery Recovery Options

Distance based on easy throwing and percentages

Phase I

Step 1:  Javelin Throwing

(Men 450 gram and 500 gram) (Women 300 gram)

x3 times per week for two weeks

Arch and throw with feet together x20 at 10-15 meters

One step throws x10 at 10-15 meters

Step 2:  Javelin Throwing

(Men 450 gram and 500 gram) (Women 300 gram and 400 gram)

x3 times per week for two weeks

Arch and throw with feet together x10 at 10-15 meters

One step throws x20 at 10-15 meters

Walking three step x10 at 15-20 meters

Step 3: Javelin Throwing

(Men 500 gram and 600 gram) (Women 400 gram and 450 gram)

x3 times per week for two weeks

Arch and throw with feet together x10 at 10-15 meters

One step throws x10 at 15-20 meters

Walking three step x20 at 20-25 meters

Phase II

Step 4: Javelin Throwing

(Men 600 gram) (Women 400 gram and 450 gram)

x2 times per week for two weeks

Easy picking at 10-15 meters x15-20 throws 

Arch and throw with feet together x10 at 25-30%

One step throws x10 at 30-35%

Walking three step x10 at 35-40%

5 meters of movement (walk, jog, shuffle) into three step  x20 at 40-45%

Once per week for two weeks

Easy picking at 10-15 meters x20-30 throws 

Two arm medicine ball throws x50-60 at medium intensity

Step 5: Javelin Throwing

(Men 600 gram and 700 gram) (Women 400 gram and 500 gram)

x2 times per week for two weeks

Easy picking at 10-15 meters x15-20 throws 

Arch and throw with feet together x10 at 25-30%

One step throws x10 at 30-35%

Walking three step x10 at 35-40%

5 meters of movement (walk, jog, shuffle) into three step  x20 at 50-60%

Once per week for two weeks

Easy picking at 10-15 meters x20-30 throws 

Two arm medicine ball throws x50-60 at medium intensity

Step 6: Javelin Throwing

(Men 700 gram) (Women 500 gram)

x2 times per week for two weeks

Easy picking at 10-15 meters x15-20 throws 

One step throws x10 at 30-35%

Walking three step x10 at 40-50%

5 meters of movement (walk, jog, shuffle) into three step  x20 at 60-70%

Once per week for two weeks

Easy picking at 15-25 meters x20-30 throws 

Two arm medicine ball throws x50-60 at medium intensity

Phase III

Step 7: Javelin Throwing

(Men 700 gram and 800 gram) (Women 500 gram and 600 gram)

x2 times per week for two weeks

            Easy picking at 20-30 meters x15-20 throws

Walking three step x10 at 40-50%

5 meters of movement (walk, jog, shuffle) into three step  x10 at 60-70%

Short approach throws x20 at 70-75%

Once per week for two weeks

Easy picking at 10-15 meters x20-30 throws 

Two arm medicine ball throws x50-60 at medium intensity

Step 8: Javelin Throwing

(Men 800 gram) (Women 600 gram)

x2 times per week for two weeks

            Easy picking at 20-30 meters x15-20 throws

Walking three step x5 at 40-50%

5 meters of movement (walk, jog, shuffle) into three step  x5 at 60-70%

Short approach throws x20 at 70-75%

Longer approach throws x10 at 80-85%

Once per week for two weeks

Easy picking at 10-15 meters x20-30 throws 

Two arm medicine ball throws x50-60 at medium intensity

Step 9: Javelin Throwing

(Men 800 gram) (Women 600 gram)

x2 times per week for two weeks

`           Day 1

            Easy picking at 10-15 meters x15-20 throws

Walking three step x5 at 40-50%

Short approach throws x6-10 at 80-85%

Longer approach throws x8-12 at 95%

Day 2 (after 48 hours of recovery)

Two arm medicine ball throws x50-60 at medium intensity

Day 3 (after 48 hours of recovery)

Easy picking at 10-15 meters x15-20 throws

Walking three step x5 at 40-50%

5 meters of movement (walk, jog, shuffle) into three step  x5 at 60-70%

Short approach throws x8-12 at 70-75%

Longer approach throws x8-12 at 80-90%

Competition Season

Follow step 8 or 9

72 hours of recovery before competition

Competition week: day 1 and day 2

Off week: follow step 8 or step 9


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