How To Get a Longer Throwing Arm

"He who has the longest pull wins"

Johannes Vetter demonstrating a long pull with his throwing arm

What is a "long pull"?

This means that when you are throwing, your block foot will be down on the ground but your throwing arm is still back, that is what causes you to throw with much more power and velocity. This is ideal for javelin throwers as they want to avoid a "tight & pushy" arm action.

What is a "Tight & pushy" arm action?

"Tight & pushy" arm action is when the throwing arm creeps in and starts the throwing motion before the block leg hits the ground, leading to no external rotation in the throwing arm. This often means your arm is not relaxed, and is trying to rush the motion, and you will end up "pushing" the javelin forward.

Long arm on Back Foot Contact

Pre Bending the throwing arm

No external rotation in the throwing arm, leading to elbow pain

How to get a longer pull?

Lets try to do the exact OPPOSITE of tight & pushy. Think "Relaxed & Whippy". We want our arm to be relaxed & behind us at the point of the block, and as the arm comes forward, it will "whip" into external rotation. This allows energy to flow through the chest & arm much better, get a longer pull on the javelin, and protect the elbow. This concept is also referred to as by "Layback".

Long Arm on back foot contact

Arm is still long once the block hits

As the throwing arm begins to come forward, the shoulder externally rotates

If you want to watch a full video explaining the best drills to get a longer pull on the javelin, watch the video below

If you want a more in depth explanation on how to properly train the chest & shoulders to improve your ability to get. a longer pull on the javelin, click here and check out our free javelin course under the section "How to improve layback".

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