How To Train for Speed & Rhythm In Your Javelin Approach

HOW TO IMPROVE YOUR FULL APPROACH

In this comprehensive guide, we will explore strategies to enhance your full approach, encompassing every aspect from physical preparation to rhythm and technique. We’ll cover essential elements like strength and mobility training, as well as tips to refine your approach mechanics for optimal performance.

PHYSICAL PREPARATION

TRAINING YOUR FEET

First let’s start from the ground up. You need to train your feet to be strong and elastic. Training barefoot will help you be able to strengthen the arches of your feet, achilles tendon, and calves. All of which have a direct ability to improve the elasticity and bounce in each step. You can do this by jogging barefoot, doing approach work barefoot, barefoot pogos, and doing jumps and depth drops barefoot as well. The best way to distinguish between when you should do something barefoot vs wearing spikes vs sneakers is the effort you are putting in. Think higher repetitions at a sub maximal intensity should be done barefoot, but lower repetitions, at a maximal intensity should be done with footwear. A good mix of both is definitely helpful. Think jogging = barefoot, Sprinting = with sneakers.

TRAIN YOUR HIPS

Hip Mobility is essential for Javelin throwers health & longevity.

Continuing to move up the ladder the next area we will visit is our hips.

Hip mobility is essential for better crossovers. Your ability to stride and get your knees up will become effortless with proper hip mobility. When your psoas, abductors, and adductors are tight, it is much harder for your legs to run, pull, sweep, bound, and accelerate through the end. The other essential aspect to the importance of mobility is your pelvis and spine mobility. This may not directly impact your ability to do the crossovers with your lower half, but will allow you to be comfortable in the rotational aspect of the approach where your chest and hips are closed off and your feet are moving forward. Without comfort in the carry and drawback position, your crossovers will take a hit due to lack of relaxation. Remember, relaxed is smooth, smooth is fast.

STRENGTH

It is also extremely important to strengthen the hips as well. The stronger you are, the more you are going to be able to accelerate, which helps transfer your speed and energy from the running steps, into the crossovers then carry the power into your penultimate and ultimately your throw. Doing lower body plyometrics, strength through length lifts, and compound lifts are going to be great to strengthen not only your hips but your entire lower body. Long story short, strength training allows you to have a base, then plyometric training will bridge the gap between your absolute strength and your sport.

Plyometrics are essential to increasing speed & power in the approach

PLYOMETRICS

We have mentioned doing some barefoot jumps and lateral broad jumps, but plyometrics in general need their own sole focus doing them at extremely high intensities to improve explosive power. Doing them for height, distance, sideways, to a box, off a box, over a hurdle, consecutively, 1 rep max effort, with weight, with bands, get creative with them. This will directly translate to how bouncy and athletic you are.

To see a more in depth look at how I coach these principles, watch this video down below!

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