Release Mechanics For The Javelin Throw

Release mechanics are essential to get the javelin to fly through the point and maximize its distance. Throwing through the point means when the release of your hand follows right through the front of the javelin in a straight line. Missing the point means you will miss the tip and your hand path will follow through the handle rather than the tip of the javelin. You can also miss the javelin to the left or right if you pull across your body or lose the tip off your eyebrow. Pulling down on the javelin means that your hand/wrist yanked down on the handle instead of lofting the javelin up in the air and spiraling it. Throwing through the point is essential to maximize the distance of the javelin, as it is an aerodynamic implement that needs to cut through the air in the path of the least resistance (least wind resistance). Let’s now focus on the aerodynamics of the javelin. Basic physics tells us the optimal angle of release is 45 degrees for maximum range, but it turns out athletes try to perfect the release close to 36 degrees. This is because the release point of a javelin is 1–2 meters above the ground, but the javelin needs to land in the ground, which is on a lower plane. 45 degrees is true if the release and landing points are on the same plane. “BPGC, Aerodynamics Club. Aerodynamics of a Javelin. Medium, 14 Sept. 2021.”

SPIRAL AND CROSS BODY FOLLOW THROUGH

The first thing we want to go over is the technique of the wrist and what type of action

the wrist should have at the point of release. So take your javelin in your throwing hand,

and spin it to yourself to your other hand, this creates that spin that you want to have

on the javelin when it releases out of your hand. That swiping across motion, similar to

spiraling a football.

Next, you want to have that same swiping across spiral motion but we want to release

it out in front of us, spiral to get it to spin, pronate your wrist upon release, then follow

through across your body. So the best way to practice that is by throwing a football and getting it to go in a tight spiral right in front of you. After the pronation upon release,

your throwing arm should follow through to your opposite side pocket. The key aspect between a football and javelin is many javelin throwers have a bit too much of a pushy arm action when they throw a football so it is important to continue to work on your hip shoulder separation and relaxed arm while doing these drills.

CORKSCREW DRILL, DEVELOPING A LONGER PULL

After we dial in the wrist and

crossbody follow through, we

want to get into a drill that

resembles a javelin throw a

little bit more. In the javelin we

need to keep our arm long in

the back and throw over the

top which is essential to arm

health and using the chest

(biggest muscle in our upper

body) to engage the throw.

This powers the throw most

efficiently as we do not rely on

the elbow and shoulder.

The next drill we are going to

do is the corkscrew drill with

the 1KG ball. This will help

you keep your arm long in the

back and throw over the top,

but you will continue to use

the same principles that we

established in the first two

drills with the spiral, pronation,

and crossbody follow through.

It is essential when holding your hand behind you and throwing the 1KG ball that you supinate your wrist up in the back and do not pronate until after the release.

ADDING SOME MOVEMENT

Next we will go into the 3 position drill which allows us to get more movement and more

of our body involved in the throw but still focus on the release mechanics that we have

been dialing in up until this point. We are going to emphasize the penultimate, back foot

contact, and block. Once we go from BFC to the block it is essential to try to replicate

that corkscrew position as much as possible, and once we go into the corkscrew

position we want to get into that spiral, pronation, and crossbody follow through just like

we established earlier on.

THROWING THROUGH THE POINT

Once we establish all of those principles of the release we are going to take a mix of

bilateral and unilateral stand throws thrown at a high, medium, and low angle, trying to

find the point at each angle.

Once we take a couple throws there we will play a little bit of target practice. Take a

cone or an object you can see clearly across the field and place it 10 yards out. Throw

through the point at the cone 3x in a row then move the cone back another 10 yards

and repeat until you can’t reach the cone from a 3 step or below anymore.

Now that is exactly how to improve your release mechanics, throw over the top, and

through the point. Be sure to practice these at a low intensity before progressing to

more difficult throws.

To see exactly how to throw through the point, watch this video below.

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