Javelin Curriculum

Throw ZONE League

JAVELIN CURRICULUM

FOR SCHOOLS, COACHES & YOUNG ATHLETES. Theory & training plan for grassroots and youth. Will help you Improve your speed, accuracy, power and distance. For javelin and cricket. Throw ZONE League

Throw Academy Throw Javelin by Tom Petranoﬀ ZONE League

TABLE

1. Why this manual? 1. Why this manual?

2. Javelin This manual was written to help EDUCATE athletes and coaches in all the throwing sports disciplines; 3. Kiss - Keep it simple, stupid sports like: Javelin throwing, Baseball, Softball, American football, Cricket, Handball and many more. All these activities require that athletes have a strong arm, an excellent level of ﬁtness, correct 4. About me technique, explosiveness, accuracy, core strength, speed, and elasticity. While this manual has been 5. So, you want to be a Javelin Thrower; speciﬁcally created to support javelin throwers and their coaches, it can also be used for any sport that GREAT ! utilizes an overhand throwing motion. In all these cases, the techniques utilized and physical preparation are similar. What all these sports have in common is that an overhand throwing motion is 6. Speed, good mechanics, accuracy used to accelerate an implement.

Overhand throwing if not done properly can cause serious injuries to the joints and muscles. Children especially have a high rate of injury, particularly in baseball. With this manual you will learn the proper techniques and training protocols to maintain a long and successful career as an athlete. After a career of more than 50 years as both a javelin thrower and baseball PITCHER, I have acquired an exceptional amount of EXPERIENCE related to the throwing sports. This knowledge is what I want to pass on to all you athletes and coaches out there. Work hard, train intelligently, follow the training protocols described in this manual, and improvement is undeniable. We have prepared two training programs, Level 1 should be used for all throwing sports, and Level 2 is speciﬁc to javelin throwers.

This manual is not only for javelin throwers but for all types of sports that use the arms and upper body. There are many similarities between all throwing events. The whole body is used to launch an implement. Elastic and fast arms are needed and correct technique is required to avoid injuries. It is frustrating to see how many pitchers in the baseball or cricket leagues are injured by throwing too often and too hard. Athletes have to prepare the body with time and protect it from injuries. This manual will

2 Throw Javelin by Tom Petranoﬀ ZONE League

help you do this. It is ideal for AGES Proper training requires patience and discipline. at any level of fitness. This manual will provide you with both. My knowledge comes from more than four decades as The second part of this manual has a professional athlete and coach, not to mention I been created specifically to help had one of the greatest javelin coaches the United athletes and coaches with javelin States has ever produced, Bill Webb, as confirmed training. In the last two decades I by my World Record throw of 327 Ft.. That effort have seen THE DECLINE and lack of would have never happened without his coaching education. Elite American knowledge, mentorship, guidance and friendship. I athletes continue to not qualify for can never say it enough, thanks Bill! We can finals in many World and Olympic provide athletes with an exceptional training plan games. This is mostly because there for all levels of throwing. This plan will help to avoid is too much throwing hard and not injuries, and help athletes to progressively improve enough drills and skills. Today, in my their ability in general. If you follow this training plan humble opinion, too much emphasis and understand the secrets of the javelin test that I is given to weight training, and not will share, you can easily improve 10 to 20 meters enough time is being spent on in just a few years. We want coaches at the level of technical training. The coaches of colleges and universities to have the tools they today lack the specific technical desparately need so that they can correctly guide knowledge required to generate the their students. This manual is not only for youth good training plans that allow athletes and open athletes, but also for masters athletes to reach their maximum potential. who have a passion for this sport. It has been Coaches from all levels and sports created for all ages and levels. Special Olympics will be able to learn from this manual and disabled program and Unified sport. how to teach , step by step, how to strengthen the body intelligently, - You will learn to throw technically correct and you without injuries, and have their will understand how to use all the parts of your athletes consistently progress month body. to month.

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- You will learn to plan your workouts well. Only Is one of the most demanding and challenging throwing in general; it does not matter if you are a then can you achieve your goal of improving your events that an athlete can pursue. This is true not baseball pitcher, cricket player, a quarterback, or a performance. only for track and field but in all of sports as well. A javelin thrower. Learning the right mechanics will single successful javelin throw requires athletes to enable you to perform better. - The correct training starts at younger ages. If you perform successfully in all three major athletic create a good foundation, you will achieve your disciplines: running, jumping and throwing. This 3. Kiss: Keep it simple stupid. goals in the long term. requires the athlete to acquire a lot of different I started out with the basics at nineteen years old, skills. A javelin thrower acquires these skills - It is fundamental to understand that you must then stuck to the basics my whole career. Sure, through thousands of hours of dedicated training. avoid injuries at all costs. Injuries are the illness of many drills were invented along the way, but if I had This training requires the execution of thousands of athletes, too much time is lost. Training time is lost the basics I would have lost my “throwing drills, the incorporation of flexibility training and a lost. It takes a lot of time to just to get back to the zone”. Athletes have to stick to the BASICS FIRST technical understanding of how to execute the level you were at prior to the injury. and then build upon that solid foundation brick by throw efficiently. Javelin throwers need to be fast, brick. It takes time and dedication! Beginners - The body consists of several parts and this explosive, elastic, strong and have a well-balanced should train 2-3 times a week for months. Let the manual will allow you to understand the functions overall fitness level. I had a twenty-year successful body get used to the training. An athlete needs of the various parts and how to improve overall track and field career that included two world time to allow the body to adapt to training. Add performance. records, Olympic Games, World, African and Pan- more volume and effort only after getting physically American Championships as well as competing in fit. It takes time to do any sport well. Javelin is no - It must be understood that it takes many years of 517 top track meets around the world. Lately, as I different and can be difficult if the athlete doesn’t intense preparation to achieve these objectives. have grown older, I found a need to begin teaching have the basics down. Athletes must keep the You have to train hard and you have to train the javelin event to youth. My hope was to enable fundamentals of training as their center to focus intelligently. kids from all ages to learn about javelin and and build around it. Throwing javelin is a run, jump, throwing in a fun, safe and easy way. This desire - Mental training must be a vital part of your and throw event. Therefore doing lots of running, motivated me to the invent and develop the training. The mind plays a vital role in jumping, and throwing is a must. Combining and Turbojav. Over the past three decades we have performance. connecting the movements in training is important sold over a million Turbojavs all around the world. to bring the mind and body in sync. Athletes must We have been helping young athletes to develop 2. Javelin do drills so many times those movements not only their skills, but to have tons of fun during becomes automatic. Don’t think, just let go, and let the process. Turbojavs are a great tool to improve the throw happen. Repeat these drills over and

4 Throw Javelin by Tom Petranoff ZONE League over and over again with quality repetitions until This sequence of torque transfer from the ground able to see the bump of energy in real time. It you are sick of it and then do another 10,000. In up guides the stroke and produces the club head happens way to quickly thanks to the stretch reflex my twenty years of training I did the same medicine speed required to launch to the golf ball. The same reaction. ball drills more than two million times. I also chain reaction happens in the javelin throw. The performed over two million Sledgehammer drills. violent stopping action between the blocking leg Today, with slow motion video we can see how the How many have you done? I threw at 517 and the ground creates a whipping action. This stretch reflex bumps or hits linear energy into the competitions including masters meets into my whipping action starts at your feet and moves up release. I could feel that when it happened and I forties. Like any skill, you must get the repetitions from the ground into the hips. Next in line the core knew it was going be a long throw. This is a hard to fine tune and perfect your technique. In and chest reacts to the energy stored in your hips feeling to discover. It is found by doing the basic competition your technique cannot break and legs. As your entire body turns into the throw, fundamentals over and over. Eventually, most often regardless of the stresses you throw at it. Over the your throwing arm remains relaxed and back. This by dumb luck when you're not thinking. Your body course of my long career there were a few times sets up a "stretch reflex" reaction in your shoulder will hit all the correct positions at the correct time that I lost my focus and lost my basics. Lost the and throwing arm. The only way this can happen is and in the proper sequence. You will know Zone! It happens. When it happens to you get over if the throwing arm remains back and relaxed. Any instantly because you will FEEL it. This is an it quickly or it will eat you alive. If you are not tension or tightness in your throwing arm at this exciting moment for all javelin throwers when they enjoying your sport, not getting better, and most of point in the sequence will kill your stretch reflex. feel it for the first time! Stretch reflex moment! It is all not loving what you are doing, then forget it and an epiphany that happens without thought. move on. A person needs to live their life with For javelin throwing your SHOULDER is the torque When you hit your first Stretch Reflex throw in a passion and joy. Go find yours. converter. Most people erroneously think it's the elbow. If the elbow is used as a torque converter, in major competition it will be the culmination of: Javelin throwing may look very simple to most many cases that means Tommy John’s surgery . endless training, desire, passion, dedication, people, but throwing a spear without proper There is no elbow contribution to a good javelin precision, strength, speed, power, and too many training can cause serious physical damage to your throw. It might bend slightly to help with energy other qualities to enumerate here. In fact this body. The javelin throw, or any overhand throw for transfer, but that's about it. If you think of a bow moment is so pure, so joyful, so perfect, that I that matter, is remarkabley similar to a golf swing. and arrow, the bow does not move much when you have become convinced God is a javelin thrower! Power and accuracy is achieved by letting the feet pull the arrow back and yet it stores a tremendous Your first sensation will be one of surprise; surprise initiate torque from the ground up. The feet transfer amount of energy. You do not see this energy by the fact that as you recover from chasing out torque to the legs, which then moves through the released as it is a short, big burst of energy that after the throw, arms flailing and then stopping just hips and core into the shoulders and arms which accelerates the arrow. Think of the "C" position, short of the foul line by mere inches, you look up to culminates finally with the hinging of the wrists. that is your bow when you plant. You will not be see the javelin is climbing out high into the deep

5 Throw Javelin by Tom Petranoff ZONE League blue sky. You think, WOW, that was the easy and Most javelin throwers use an approach that there are many differnet ways to run up and deliver fun. The javelin sails far out over the marking includes 4 phases, they are: the run up, draw back, the javelin. It's all about timing, rythym, and officials heads. You see them running away from throw and recovery phases. This is typically done acceleration. You need to discover what works best you. You hear the crowd as the noise level starts to over a over 20-30 meter distance. My run up was for you. How many run ups do you need to do in elevate with each passing meter. The javelin's 86 feet or 26 meters and my drawback was at 14 order to get the feel and timing of a good attitude in the sky remains constant as it peaks and meters or 45 feet. I used 16 steps total to cover approach. It starts in the thousands and quickly begins to decend. There is NO vibration. You worry this distance, which the included 2 follow through becomes 10's of thousands of run throughs. With about a "Flat" strike because the tip is not rolling steps to stop momentum and recover. I broke this 10,000 reps, you will be good; 50,000 and you will over, but have no fear, this is a PERFECT throw. down into four left foot steps to draw back , four be like a pro. The nose begins to drop and it clearly breaks the more left foot steps to the plant leg strike, and two ground. The white flag goes up. It's a BIG throw ! final steps (about 10-12 feet), to stop and recover. I Always remember, you are training to run, jump, The crowd's excitment terminates in a tremendous did this run up 20-30 times a day 3-4 days a week. and throw. Keep that in mind whenever you train. roar as the mark becomes clear. Even your fellow Walking it in slow motion to full run speed, my Heavy weights are only for top level athletes. competitors are amazed and they too begin to feel momentum only accelerated on the runway. I Heavy weight lifting can cause severe injuries, and the joy that hits you like a ton of bricks in this always ran through the block, and chased out after it also restricts your flexibility, a key component to moment. All you can think of is man, that took NO javelin after the release. Practice your run up at good throwing. Beginners need to focus on effort at all, it was EASY. This is a very addicting 20%, 30%, 40%, 50%, and 60%. Build it up learning the basics of good technique first. Then sensation and it is the only compenstation that a slowly and always accelerate. Feel the bounding build your skills brick by brick before moving on to true javelin thrower will ever need. It cannot be run develop into a scissor like leg drive that ends in adding speed and power. It can take up to 10 years bought for any amount of money, nor will it ever be the block, generating the left side action that of training to reach your maximum potential, diminished by the passage of time. It is simply the creates the bump and pull. You can’t do enough of regardless of what age you begin your training. Do perfect moment. It is my sincere wish that each these! you have the passion and love for the sport that it and every one of you get opportunity sometime in takes to dedicate that much of your life to training? your life to experience what this feels like. My I used my left side foot strikes to count during the If so then you too can reach elite levels of friends, learn patience with the throwing arm, learn run up, as my focus was moving into the block; performance. to throw with your shoulder and core, learn the "and 1 left, 2 left, 3 left, 4 draw back, then attack You can take it from me, the joy you will get from Stretch Reflex and you will throw further than you the block". In javelin thowing we call training for the this pursuit is worth it! The friendships you make, ever imagined possible. run up "Runway Composition". Some throwers use no drawback at all like Uwe Hohn, others might the people you meet, the travelling you will do and use the popular 5 and 3 approach. The point is the memories you make will last a lifetime.

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Memories are the only thing we all truly own. They (254′) which was the leading throw for a junior in filming and analysis, mental training and medical are the only thing we will take with us from this life; the country at the time. I then went on to throw information which proved to be a major part of my make them good ones! 79.64 at a junior invitational meet (USA VS Russia), success. which beat my teammates best throw and vaulted 4. About me: me into the position of best junior thrower in the Juris Terauds, who provided the biomechanical film world! To say that my team mate was devastated is information, predicted that I would throw 100 Back in the spring of 1977 I was playing baseball an understatement, as I don’t think he ever meters. At the time that was difficult for me to and football. One day after having just returned competed again! believe. In 1981, I just continued to work hard and from a baseball practice at Palomar Jr. College in combined all the information that I had learned to San Marcos, California, I saw this fellow throwing a In early 1979, I moved to California State become a better all-around javelin thrower into my javelin. It just so happened that he turned out to be Northridge to train under Bill Webb. Also training rigorous training routine. the best junior javelin thrower in the country. I there was Bob Roggy, who at the time was the top asked him if he could teach me to throw and he senior thrower in the country. In that year, I By 1982, I had a personal best of 88.40m and was told me to get lost! I thought that javelin throwing progressed to 80m on April 12th, but came in ranked 9th in the world. This was was my first ever looked pretty cool, so undetered I decided to look second to Bob Roggy, who also told me that I world ranking. 1983 started off with a bang. I knew for another fellow to teach me how to throw! Right couldn’t throw any further. Again I was up against... early in the year that I was in top form. I went to about then the track coach came out of the school “you can’t, you won’t and you never will.” I knew Australia in January and threw an Australian record and told me that club throwers were not allowed to after that meet, that I had the ability to become a of 90m, 294ft, which was then 2nd to Bob Roggy’s be practicing at that time. I told him I was not a world-class javelin thrower and, more importantly, all-time US record of 315 feet. On May 15th, 1983 club thrower and that it was my first time out! He that I had the will! 1980 was an Olympic year and at the UCLA Pepsi Invitational, under the best asked me my name and would I please come out the Olympic Trials were being held in Eugene, coaching in the world by Bill Webb, javelin support for the school team. The next day, my first meet, I Oregon. In the trials I threw 82.74m, which believe and technology by Dick Held, and mental the threw 66.90m (219′) in a pair of baseball shoes. it or not tied for third place. Duncan Atwood preparation of Bob Nideffer, I went on to set my Two weeks later I threw 70m. ultimately went on to take third because his 2nd first world record of 327ft 2inches, or 99.72m. It best throw was further than mine. After this meet I turned my world upside down. I certainly knew I The fellow that would not show me how to throw was asked to join the United States Olympic had the ability, but to actually accomplish that was on the team. He told me that I was just lucky Committee Elite Athletes Program. I was provided distance was a real dream come true. It was and that I wouldn’t throw any further. Since then, with the tools necessary to participate with and definitely a team effort, everyone from my coach to my motto has always been, “You can’t, you won’t compete against some of the best in the world. The my wife has to be thanked for the all out effort and you never will.” Six weeks later, I threw 77.50m program consisted of coaching, biomechanical required to produce that performance.

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In 1986, I set my second world record, 85.38m my design to an engineer who using the new rules javelin.I did this at the World works for one of the world’s most Games in Helsinki, Finland (BTW - there is no better acclaimed missile making place to set a world record!). Also that year I finally companies in the world and the achieved the #1 position in the world rankings as rest is history. The "Turbo Jav" was established by Track and Field News. Having born! attained world rankings status again the following year in 1987, my 6th year in a row, I proceeded to 5. So, you want to be a Javelin set my sights on the Seoul Olympics in 1988. Thrower; GREAT ! Unfortunately in Seoul I again performed poorly. There are many things that one Consequently, I decided to go on a rebel tour to needs to understand before you South Africa. I was disillusioned with sport in the get into a full training program. A US, needed the extra money being offered and felt TAAT (Test, Assess, Adjust Train) it unfair that South Africa, because of purely system is very simple to do. It was political reasons, was not allowed to compete with created over the years by USOC the rest of the world. exercise scientist Paul Ward and Back In 1990, while living in South Africa, I started javelin coach Bill Webb starting working in the disadvantaged townships, teaching back in in 1977. First, test your stretching in the evening watching TV. Massage the javelin throw to youngsters. It didn’t take me skill set in many different areas to assess your therapy and chiropractic adjustments helped as long to realize that it was a very difficult task and strengths and weaknesses for throwing events. well as good nutrition and hydration. No diet really. that it had the potential to become very dangerous Then, adjust the training load to fix your weakness We burned like a hot furnace and nothing would in areas without the proper infrastructure. It was while maintaining your strengths. Once you are stick to us. You must not go to practice hungry as also very expensive. Because of this I came up with balanced you can go harder and load the training this is counter productive. I always ate 2-3 hours the idea for a children's training javelin. I decided to with more volume. This will also help your athletes before training. Always had water to hydrate and call it the Turbo Jav. Seven years, five molds, lots of to prevent injuries. We not only train to throw did it often. I would always warm up with15 to 20 money, time, and research spent, I invented the farther, we train to prepare when we miss the throw minutes of fun stuff to loosen up and slowly build perfect training implement for any class of javelin at full speed. It hurts when you miss and you can the session as it went. No rush to get it over with. thrower. After my mold started producing Pilot injure yourself easily if out of alignment. Also Rest in between reps is also important. Starting prototypes, I was not happy with the quality. I took important is rest and stretching. I did all my

8 Throw ZONE League with 20-30% effort, build to 40-50% and in one hour you’re intensity level should be at 60-70%. Never go over 80% effort. During a competition, an attempt takes 5-6 seconds then you have two wait 10,15 sometimes 20 minutes between throws. You can’t practice that way. Take 1-2 minutes between reps and mix in drills so you get coordinated and mix in throws during your lifting to show your body what the training is for. I took 2 months off from training after the season to allow my body to rest and heal. Training was reduced to beach swimming, easy jogging, tennis, golf, but no javelin throwing for 3-4 months. I would put them away until December and start easy; 20-40% max using both arms. Resting is fundamental to allow the body to recover from 25-30 meets of throwing and traveling around the world. I never had any major injuries. I did tweak himself a few times - groin, shoulder, back, ankle over the years, but a few days of rest and therapy would allow me to recover.

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Key terminology Throw Key Terminology ZONE League

TABLE 1. The Grip:

1. The Grip There are three ways to hold the javelin. It is important that you feel comfortable and have a 2. Standing Throw good grip as this will allow you to transmit force 3. One, Three, Five Step Throw into the javelin.

4. Full Approach Throw Grip No.1: Index Finger Grip. In this grip, the index 5. Basic concepts finger grips right around the edge of the cord. The thumb and index finger are on the edge of the cord, 6. Zones and must be opposite to the index finger The other fingers simply wrap softly onto the cord . This is the 7. Components of the Javelin Throw most popular grip to begin with comfortable and 8. Drills to warm up simple. This is a great grip for both beginner and elite throwers. It is often called the “American Grip”. 9. Acceleration

10. Rhythm Grip No. 2: The Middle Finger Grip is also a popular grip in javelin throwing. If you place the javelin in your hand, you will notice that the javelin comfortably sits in the groove of your palm and that middle finger naturally lands on the cord edge. Many throwers enjoy the feel of the middle finger grip including myself, the world record holder Tom Petranoff, so you can’t go wrong with this grip. It is also called the “Finnish Grip”.

Grip No. 3: The Fork Grip. We do not recommend this grip because it is very hard to master. Not many throwers use it because it’s hard to control the javelin with this grip. The thrower places the javelin between their index ﬁnger and middle ﬁnger, very deep into knuckles. It is not a very balanced grip.

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This grip is sometimes used by beginner and the Turbojav back being careful not to bend the intermediate throwers and typically phases out of throwing arm and also not allowing the nose of use as throwers begin to throw further. I used the the Turbojav to rise up or fall down. Keep the middle finger grip with the old rules javelin. Then Turbojav trajectory always over the throwing when new the rules came out in 1986, I switched to shoulder, as it will help you to throw clean and fork grip as I threw further with this grip. Try them through the point. Practice first throwing light and all. Pick the one that feels best and gets you good clean and as you master the throw, add more flights. Because it is the “Fork Grip” it is often strength and speed. Throwing correctly will help called ,,,, tah dahhh ,, get ready for it,, the “Fork you to improve the mechanics, not only for the Grip”. Turbojav, but for all throwing sports, such as baseball and football. 2. Standing Throw: 3. One, Three, Five Step Throw:

A right handed throwers will start with the right foot forward and the right arm back. The Turbojav should be drawn back and the non throwing arm or left arm should point in the direction of the throw. Both arms should be held high just above the shoulders. Your first step will be with the left foot planting hard and blocking. The left arm at the plant or block should pull into the ribcage quickly, while leaving the throwing arm back and relaxed. This will allow the right shoulder and hip to accelerate without resistance done by adding a crossover from left to right before With your feet flat on the ground, face in the over the plant leg as you throw. Your body then you reach the right position. Initially, do this at low direction of the throw. The Turbojav should be held continues forward to the follow-through position. speed, ideally, from a walking pace. Once you have at eye level, parallel to the ground, with the point this mastered, then you can add two more steps to facing forward. Your non throwing arm should also Once you have mastered the one step throw, you make the five-step throw. be pointing out in the direction of the throw. Draw can start practicing with a three step throw, This is

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4. Full Approach Throw: The center of gravity is the location directly under be facing forward towards your intended target. the body core where your balance, power, leverage The drawback must be both smooth and relaxed. The full approach should be added only once you and speed can be optimized if you use its levers Practice this traansition over and over thousands have successfully mastered the standing and and chain reaction of stretch reflex from the ground of times to master it. I practiced my drawback 3-5-7-step approaches. Follow the guidelines as up. You must learn how to keep the center of 20-30 a day, three to four days a week. You MUST above, but you must learn to run smoothly, draw gravity in check with the movement of the body, master the run-up and drawback phases of the back the Turbojav with control and keep the tip head, arms, and legs through the process throw to get a good block and whip.. always pointing at the target. The most common problem that throwers experience is losing Foot Placement: Leverage blocking action: directional control of the tip. It is imperative that the thrower keeps the spear parallel to the ground, Placement of the feet for the Turbojav, as well as It is important to have a thrower balanced so they not allowing the point to move up or down when the javelin should be shoulder width apart. Usie a can “apply force” and “leverage” over their center they start to apply the force of the throw. Most long stride to develop the pull. After placing the of gravity. The center of gravity of a thrower should throwers do not use more than 25-30 yards for a feet in this position, hold the implement directly not change change when the thrower full approach. This averages out to about 12-16 over your center of gravity. The javelin is then runs, draws back and throws. The most important steps. aimed at a target. This will allow all the levers used thing is to gain momentum, building speed, slowly in throwing to be properly aligned and the javelin drawing back, and using the non-throwing side to Coaches should also advise their throwers to the can then be thrown over the center of block and create the whip like stretch reflex importance of not stopping as soon as the Turbojav gravity with accuracy, utilizing a pulling action. The reaction of the shoulder. has been thrown. They must allow the body to blocking action and pull is created by left side follow- through. I like to say: “Chase out after the action. At no time does the right side come into When an athletes levers work together with the throw.” I always allowed 2 steps to follow through. play. additional ability to control one’s body positioning during the carry, drawback, and release phases of Tip of the Pro: Learning to throw from 1-3-5 Steps Drawback: the throw, the thrower will experience their best requires months of practice. Take your time to feel performances. Doing this correctly will also how you build up the strength from the bottom up. The process by which a thrower moves a Turbojav prevent injuries. Adding speed increases the difficulty. or javelin from a “carrying” position to a position whereby the implement is “drawn back” in Over Shoulder Throwing Motion: 5. Basic concepts preparation for the throw. The javelin must be kept very still, level to the ground, and the point must Over the shoulder throwing is the process of Center of Gravity: bringing the Turbojav or Javelin over the shoulder in

13 Throw Key Terminology ZONE League order to throw. By bringing the implement over the throwing the tail through the point, one is 7. Components of the Javelin Throw shoulder instead of around the body, the center of optimizing the ﬂight path of the implement. gravity never leaves the center of the athletes body. • The Grips for throwing.

By keeping the center of gravity underneath the • How to carry javelin over CG. thrower instead of out to the side, the thrower will 6. Zones • Aiming the point at a target in the throwing area. experience more accurate and powerful throws. • Conditioning/fitness zone: TAAT Test, Assess, Additionally, by remaining centered the athelete will Adjust, Train. • Drawback slow and at the perfect angle. experience far less stress on the elbow and shoulder joints. By throwing out away from the • Medicine ball zone: is the core zone and • The opposite side arm position. body, off to the side, the arm becomes susceptible foundation of throwing. • The arm pits are up and loose. to injuries. The athelete is not using the body’s leverage system and the large powerful muscles of • Stretch Reflex and Bump zone: involuntary • No elbow in use on the throwing side – relaxed. the chest and shoulder. reaction to forces applied. • The throwing arm loose and above shoulders . Throwing through the Point: • Plyometrics zone: the explosion zone from ground up. • The block and chase after throw, keep A common fault of many throwers in any sport is to momentum. think that throwing is a pushing motion, or in some • Speed and Agility zone: the coordination zone. way there is a rotational component to the throw; • The release, it will happen naturally • Flexibility Zone: the gumby zone damn it, to stay there is not. With the Turbojav and the javelin, this loose and limber. is maybe clearer than any other implement. 8. Drills to warm up Javelins are elongated, long and slender • Injury prevention zone: Weak side training is key The warm up is essential to prepare an athlete for a implements. They are easily affected in a negative to success and balance of muscles. successful practice. It also helps to prevent injury in way by the application of any rotation aspect. an extremely dynamic event. The warm up can also • Mental preparation zone: Mental zone is finding be an effective tool to add additional core The level carry and drawback are also imperative to your anchor; just throw it. long, accurate, and safe throws. When someone development work and running form work. If you “throws through the point” they are “pulling”, not • Weight Training zone: Strenght zone is important are sweaty, you are ready! pushing the tail of the implement through where the to world class athletes. point was only fractions of a second earlier. By 14 Throw Key Terminology ZONE League

• Target throwing with Turbojavs or real javelins - • Skipping sets; High Knees sets; Karaoke sets. Transition Drills: weak side too. • Cartwheels - try to do 4-6 in a row to get the head • 2 step transition drills while walking and jogging. • Developing motion skills with two handed throws dizzy. using medicine balls. Cross-overs: The three goals during the cross • 180/270/360 degree rotational jumps in both overs are: 1. Maintain speed, 2. Maintain control • Warm up with running, jumping and throwing directions. of your body and the javelin, 3. Set up the block. easy. • Hip, body, trunk rotation, and side leans. Maintain speed by maintaining good posture, • Two step throw, counting left step only - right running with light steps and increasing footfall handed throwers. • Mix these drills!!!!!!! frequency. Maintain control by staying relaxed and preparing your body with special strength • Three step throw, counting left step only – right conditioning. handed throwers. 9. Acceleration Set up the block by maintaining good posture, • Four step throw, counting left step only – right Determine how your athlete will accelerate out of crossing over with the feet close to the ground and handed throwers. the back (upright or drive acceleration). A full by staying relaxed. upright running posture must be achieved before • Mix in weak side and two handed throws during Cross-over Drills: warm ups. the transition. • Running draw backs. Weighted run throughs. Acceleration drills: • Thow 2 handed Med ball throws – overhead, Uphill run throughs. Hose drags underhand, forward. • Straight leg bouncing. Ankle and knee overs. High 10. Rhythm: Rhythm is the key to consistent • Short easy 30 meter runs in multi directions - 10 knees. Skips for height and distance.Run throwing. An athlete´s rhythm must be the same in total. drawbacks. throughout all drills and throws although tempo can change. The rhythm of a javelin throw is unique in • 10 squats per set. Transition: Make sure the athlete maintains good posture, transitions the hip all the way through, and that there is a shift in rhythm during the transition • 10 lunges per set. draws back smoothly and consistently into the phase between the acceleration phase and cross correct position. A right-handed thrower should overs. Rhythm Drills: Gallop throws, cross overs • Arm circles and arm whips x 20 - multi directional. transition on the right foot. over cones.

15 Throw Games ZONE League

TABLEGames

1. Games: Distance and Accuracy Games 1. Games: Distance and Accuracy Games:

The object of this game is to throw for accuracy and distance. Draw a straight line for throwers guidance. Throws are measured from the toe-board to where the Turbojav lands. Then measure the distance to the right or left of the line where the Turbojav landed. Then you subtract that distance from the distance thrown. 1st Place 5 points, 2nd Place 3 points, and 3rd Place 1 point.

- Distance: Throws are measured from the toe-board to where the Turbojav lands nose ﬁrst. 1st Place 5 points, 2nd Place 3 points, and 3rd Place 1 point

Organize athletes into groups relative to how many Turbojav’s are available. For example, a group of 24 athletes with 6 Turbojav’s should be organized into 6 groups of 4 athletes. Place a group into a safe throwing formation. This means each group will be lined up behind a group marker, all facing the same direction, with adequate space between each group. For further safety, a coach may wish to have the athletes waiting for a turn behind a 2nd marker.

- Target/Garbage Can & Basketball Hoop: The aim of these drills is for athletes to throw the Turbojav and hit the allocated target. For the first couple of lessons begin by positioning the throwers 5-10 meters away from the targets. As your athletes master the skills they can be moved further back. Points should be awarded only if the rubber tip of the Turbojav hits the target. Correct flight of the Turbojav is what we are after while performing these drills. Eventually athletes or groups could compete against each other and points should be awarded not only for accuracy but also for who has the best flight and technique. Points are awarded for nose hitting the can and Turbojav going into the can. Five points-going into can, and 3 points-hitting the can.

- Over the Shoulder System Target: Points are awarded for the nose only hitting the target. Five points- for inner circle; 3 points-for middle circle, and 1 point-for outside ring

16 Throw Training tools ZONE League Training tools

TABLE 1. Medicine Ball training

1. Medicine Ball training Medicine Ball types and weight to use? Medicine balls come in various weights. It can be used indoors or outdoors and is great for learning and teaching correct mechanics and drills. Young athletes can use 2. Hammer drills 2kg, youth and junior athletes 3kg. You can also use 1 and 2 kg medicine balls for one arm throws 3. Rubber Band Drills starting at age 15. We dont ecourage one arm medicine ball throws at younger age as this can result in elbow and shoulder overload. 4. Gymnastics

5. Plyometrics Stretch Reflex with Medicine ball: Begin this drill standing up on your toes with your feet shoulder width apart. You should be about one or two feet away from the wall with your core pressing against it for 6. Hoose drag support. The Medicine ball should be positioned above your head ready to be pulled into the wall. When performing this drill keep your arms at the elbow as straight as possible. Throw the Medicine ball 7. Weight lifting into the wall so it bounces off with enough force so it pulls your arms back behind your head. Then in 8. Turbojav one continuous motion repeat the process again throwing the Medicine ball into the wall. We are trying to create a stretch in the shoulders, so the harder you throw the Medicine ball against the wall the 9. Javelin specific drills and skills harder it will rebound forcing your arms behind your head. A tremendous stretch in the shoulders is 10.Weight plate, gymnastic station (bend don’t needed in order to throw the javelin. break). Core Development on Stability Ball and Gym Pad: Begin this drill by lying with the small of your back 11.Mental training pressed against the stability ball while hooking your feet under a stable object for support. With the med ball drawn back behind your head you should feel balanced and in control. Start by crunching 12. Running technique and drills your core leaving the med ball behind your head as long as possible...this will create the stretch reflex needed in order to throw the med ball with great force. As the med ball rebounds off the wall catch it and allow it’s force to drive your arms back as far as possible. Now in one smooth motion and without hesitation start the process all over. As you become more comfortable and start to feel rhythmic and in

17 Throw Training tools ZONE League control of your body you can apply even greater thrown vigorously forward as far as possible. The above your head over your CG. Initiate the throw force, so more stretch and core development can subject is permitted to step forward over the line with your left foot stepping ahead of your right leg. be achieved. after the ball is released, and is in fact encouraged Once your left foot comes down immediately drive to do so in maximizing the distance of the throw. off it onto your right again then forcefully bring your Single Arm Stretch Reflex with Medicine Ball: This left foot through and plant down hard and block. drill is very similar to the two handed stretch reflex One Step Throw with Medicine Ball: This drill is Always remember not to initiate the throw with the but you concentrate on a single arm. Begin by very similar to the one-step with the Turbo Jav. A upper body and always wait for the body to create standing up on your toes with your feet shoulder right handed thrower will start with the right foot the block before you throw. Once the block width apart. You should be about one or two feet forward and the left foot back with the med ball happens now the athlete can begin the throw by away from the wall with your core pressing against positioned directly above your head over your CG. pulling with the core creating hip drive or the “C”. it for support. The med ball should be placed in Your first step will be with the left foot stepping The med ball will be released high above your head your right hand and positioned over your center of ahead of your right leg then planting down hard over your CG creating the stretch reflex. gravity ready to be pulled into the wall. When and blocking. Always remember not to initiate the performing this drill keep your arm as straight as throw with the upper body and always wait for the As the Med ball leaves the hands, continue with an possible. Throw the med ball into the wall so it body to create the block before you throw. Once explosive follow through allowing your right side to bounces off with enough force to pull your arm the block happens now the athlete can initiate the come through in order to absorb your power. Note: back behind your head staying over your CG. Then throw by pulling with the core creating hip drive or An explosive block is always followed by an in one continuous motion repeat the process again the “C”. The med ball will be released high above explosive follow through. throwing the med ball into the wall. Repeat with the your head over your CG creating the stretch reflex. left arm. As the med ball leaves your hands continue with an 2. Hammer drills explosive follow through allowing your right side to One of the elements that helped me most in my Standing Throw with Medicine Ball: This test come through in order to absorb your power. Note: time as a javelin thrower was to use a hammer of measures upper body strength and explosive An explosive block is always followed by an different weights and do with it a series of power. The subject stands at a line with the feet explosive follow through. side by side and slightly apart, and facing the exercises that allowed me to develop flexibility and direction to which the ball is to be thrown. The ball Three-Step Throw with Medicine Ball: This drill is strength in the shoulders, arm and back. In my time is held with the hands on the side and slightly the same as the one-step but you just add to two I used to do hundreds of repetitions with both behind the center. The throwing action is similar to more steps at the beginning. A right handed arms, hitting a tire, sideways, strong side and weak that used for a soccer/ football sideline throw-in. thrower will start with the right foot forward and the side. Follow the sequence that I have included in The ball is brought back behind the head, then left foot back with the med ball positioned directly this manual, start with few series, few repetitions,

18 Throw Training tools Training tools ZONE League increase the weight, the exercises and repetitions Gymnastics is a very important part of the training through the contact of the foot with the ground, and you will see how the musculature and power for young throwers as well as of the more and many athletes forget to develop reactive, develop. advanced throwers, because several muscles are strong foot. Start by walking on toes or ancles, and worked at the same time. It´s excellent for sideways, 10 x 10 meters, Then you can do easy 3. Rubber Band Drills strengthening the muscles in general and give sand jmps, with two legs, one leg, lateral jumps. elasticity to the joints. At the beginning it is difficult This will gradually develop strong and reactive foot. The rubber band is an important component of any to do it, because it takes time to achieve balance, As you progress, you can incorporate other types training because it allows in a controlled way, to but once you manage to do it, you will feel how the of jumps, such as standing jumps, tripple jumps, improve the elasticity and flexibility of the arms and muscles balance and strengthen. My record of lateral jumps, hurdle jumps and for more advanced shoulders. Many pitchers attach little importance to handstand walking was 50 meters. Try to match it. athletes, dead jumps. As the athlete improves, he flexibility work, but without flexibility, it can not be can do hurdle jumps and dead jumps but in a released. They can hold the end of the rubber band 5. Plyometrics progressive way. You can set up 5 or 10 hurdles at to a high point, and start with slow stretching low height and do 3-5 series of two leg jumps and exercises, both sides, weak and strong, stretching Multi jump training will develop explosive as your athlete improves, raise the height and the arms more and more and thus improving the athleticism that is essential for long throws. The number of series. elasticity of the joints. Do this always relaxing the intensity of Plyometrics is measured by the amount muscle, since doing it with tension and with the o upon impact and can be affected by many 6. Hoose drag contracted arm will not help you. factors including the height of the jump, the athlete’s strength and the athletes posture upon The house drag I invented and has been a 4. Gymnastics landing. The intensity of a plyometric workout fundamental exercise throughout my career. You should be adjusted for the training and skill level of can put a rope that measures a minimum of 8-10 Gymnastics is great way to train young athletes each athlete to prevent injury meters on a 5 kilogram disc. There are a series of outside of the weight room. Developing dynamic exercises that can be done, such as running with strength in multiple dimensions is key to successful Burpees, rocket jump, Standing broad jump, the upper arm, pulling the weight, or with the arm and injury free javelin throwing. Wall feet walks, wall Standing 2-foot triple jump, Skips, Bounds, Box stretched back, or making crosses, with the right hand walks, Push up circles, V-Walk, V-Walk jumps All athletes of throwing events must develop side and the left side. Start this exercise with a bounce, Crab Walk, Handstand against wall, strong legs and a way to do this is through jumps. short distance of 15 to 20 meters, a couple of handstand push-ups, handstand walk. Wrestlers There are many different types of jumps that can be repetitions of the various forms, slow, you will see bridge, wrestler bridge push, wrestler bridge to included during training. We start training with sand how the legs develop, the drag and power. stand drills to strengthen the foot. Power is initiated

19 Throw Training tools Training tools ZONE League

7. Weight lifting 8. Turbojav: Turbothrowing is an essential part of Wall repeat sets are an essential way to get in any season javelin training. It is a great way to thousands of low-intensity reps that reinforce Weight training is very important for athletes who intoduce new concepts to throwers because the throwing over the center of gravity and stretch have already achieved a certain level in the javelin implement is much more forgiving the shoulder and reflex. In addition, in exercising the specific test. Children and young athletes should refrain elbow joints when mistakes are made. strength wall sets require stabilizing shoulder from doing weights because they can work first muscles that are strengthened to prevent injury. using their own body weight or using medical balls. Standing, forward throws: Low effort forward I started doing weights when I was 18 years old. throws to teach the athlete to throw over their Two hand overhead, One hand overhead, rainbow This allowed me to develop my muscles naturally in center of gravity and propel the implement using Two hand underhand, Over the back adolescence. The work of weights must be done body whip rather than arm strength. Do afterwards gradually and sustained, concentrating on 3 step (one left), 5 step (one left), 7 step (one left). 9. Javelin specific drills and skills achieving a correct technique first before starting to Dont forget to train weak and strong side. Training - Grip: American grip, Finland grip, fork grip load weight. The weight exercises that I have used both weak and strong side is an important part of throughout my career are diverse. Regarding the developing a balanced athlete who remains injury - Draw backs: the shoulder should remain parallel load of weights, depending on the time of the year, free. Weakside improvements will always transfer to to direction of the throw. The javelin should remain the repetitions and intensity varies. In the the strong side parallel to the ground and the javelin tip should offseason, I did more repetitions with less weight. remain next to the athlete´s temple (eye) FIve sets of 8-10 repetitions with weight between Target throwing: Helps develop the low trajectory of 50 to 60 percent of 1RM was enough. In the pre- a good throw (29-32 degrees). Throw that land left Drills: target drawbacks, walking drack backs, season period, I dropped to five sets of 6 to 8 or right of the target gives good feedback regarding jogging drack backs, weighted draw backs, hose repetitions with weight between 60% - 80% misdirected rotational energy drags percent of 1 RM. When the season started, I Medball drills and skills: Medball throwing is a great - Left arm block: Make sure the left arm blocks high transition to 4 or 5 sets of 4 to 5 repetitions way to help reinforce throwing over the center of and with the elbow tight to the rib cage. Make sure between 70% -90% of 1 RM. What varied was the gravity while eliminating rotation in the shoulders. there is no rotation in the shoulders. rest times between each set. Medball training is also a great way to improve Drills: pullies, weighted left arm drills Our base of weight lifting training consist of the javelin throwing strength. All drills can be performed with one or two hands following: Plate drills, Arm plate drills, Pullover, - Delivery: Each athlete will have various nuances Squats, Lounges, Lateral lounges, Bench press, Standing warm up only, 3 step (one left), 5 step with their delivery mechanics based on unique Clean and Snatch. (one left), 7 step (one left) structural characteristics and flexibility. Although 20 Throw Training tools ZONE League there is no one right way to deliver the javelin, it injury. Stay tall and be bouncy and whippy. Loose Drills: sprint drills, straight leg bouncing, ankle and MUST be released over the center of gravity to and aggressive. Your shoulders and arms must be knee overs, high knees, skips for height and prevent injury and maximize performance. relaxed and no tension on throwing side and distance, run drawbacks blocking side is the action and create the block. Drills: The Nick drill, the pole drill, bungie pulls The key to opening the gate of Stretch reflex - Transition: make sure the athlete maintains good posture, transitions the hip all the way through, - Impulse step:The purpose of the Impulse step is 10. Weight plate, and draws back smoothly into the correct position to transfer the momentum and energy from the consistently. A right-handed thrower should approach to transfer into the left leg block leg and Plate swing, plate chop, plate reach back, plate transition on the right food create the bump or stretch reflex.. An effective halos, plate twist Impulse step will also allow the right leg to hold - Drills: 2 step transition drills while walking and while the left leg gets down faster and get the 11. Mental training jogging. momentum into the hip whip and throw. The soft Get mentally prepared to compete with your step is not correct as it teaches the right knee must Cross overs: the three goals during the cross overs MOJO, find the zone! drop inmediately upon contact with ground. Soft are: maintain speed, maintain control of your body step delays the throwers momentum and delays and javelin, set up the block. Maintain speed by 12. Running technique and drills the rotation of the right hip as the left leg will drift maintaining good posture, running with light steps and increasing footfall frequency. Maintain control pass the CG and fail. Biomechanically efficient running technique is key by staying relaxed and preparing your body with to hitting technically proficient positions in the - Left leg block: The left leg should block straight or special strength conditioning. Set up the block by cross overs and delivery on a consistent basis. nearly straight and remain straight throughout the maintaining posture, crossing over with the feet Poor running mechanics promote poor posture in delivery phase. It is crucial for the athlete to close to the ground and by staying relaxed. the final phases of the throw that can lead to injury maintain speed into the block. The momentum Drills: run draw backs, weighted run throughts, should be entering from behind the block not on Skips - Acceleration - Max velocity - Running over uphill run throughts, hose drags top of the block. Keep the feet facing forward. Do hurdles - Running with the javelin not turn feet to right or you will loose point and - Determining the number of steps: the momentum. Acceleration phase: determine how your athlete will number of cross over steps should not exceed 7 accelerate out of the back (upright or drive with 5 being optimal for most athletes. The number - Posture: Poor posture during any phase of the acceleration). A full upright running posture must in the acceleration phase will be determined by the throw will make performing all other technical be achieved before the transition elements difficult if not impossible and can lead to type of acceleration used (upright or drive and the 21 Throw Training tools ZONE League speed the athlete is able to handle at any given time. Determine the natural number of steps by doing numerous run throughts with and without throwing but without a toe board early in the season. Watch for trends within each athlete. Most athletes will trend to a consistent number of steps which will be your starting point when you move to the runway. If the athlete does not show a trend additional work will be needed on phase mechanics. Develop a consistent approach length by using a check mark at the cross over step and at the left food block.

- Rhythm: rhythm is the key to a consistent throwing. An athlete´s rhythm must be the same through all drills and throws although tempo can change. The rhythm of a javelin throw is unique in that the rhythm of acceleration phase is diﬀerent Petra Felke, 4 x World Record Holder and Olympic from any of the cross overs. Champion. Jena, Germany Drills: gallop throws, cross overs over cones

22 Throw ZONE League

School curriculum Throw School Curriculum ZONE League School Curriculum

TABLE 1) Lesson 1:

1. Lesson 1 Rationale: In order to gain a frame of reference a pretest has been developed in order to help plan instruction included in the Learning to Throw Module. A series of cooperative learning games thrown 2. Lesson 2 into the learning and training process for a few reasons: Assessment and evaluation of set goals and 3. Lesson 3 objectives before, during and after instruction

4. Lesson 4 Encouragement to continue progress at the onset of instruction To provide a baseline by which to 5. Lesson 5 measure individual progression and to help develop instructional strategies To provide a fun and competitive game that motivates and satisfies the natural instinct to excel in 6. Lesson 6 personal and/or team physical activity. It is with these factors in mind that the following activity was developed. As part of the curriculum, an online database was developed in order to log overall results of the pretest, the post- test, and the game program at the end of the module. An added fea- ture of the “Learning to Throw System” curriculum is the ability to effectively track young athletes that show promise in throwing. The online environment where results can be stored provides for data analysis and the possibility of extension activities such as “Virtual Games” where various locales can compare results with others and enter into a fun cross-cultural exchange in the spirit of sportsmanship. Classes are encouraged to log in and compare results and set goals.It is important to stress that these “games” can extend into sports practice and recreational activities for the community, as well as at home in sports other than track and field throwing. Accuracy games have always been a focus of recreational and fun activities for people in “play” mode and can be the center of social activity and human interaction. Their usage in the physical education classroom should encourage fun, yet productive activity involvement in the learning process of throwing and its associated connection to sports, in this case, the mini-javelin.

24 Throw School Curriculum ZONE League

2. Goals and objectives: - Goal: to assess student What to Look For”, and “Safety Comes First” During the following tests, students should have ability and knowledge of throwing and technique following this lesson. their feet flat, shoulder width apart on the ground through a skills and accuracy game system pretest. facing the direction of the throw. Teachers will - Objectives: Students will demonstrate For the warm-up and first stages of the game, measure all throws for distance and accuracy, sportsmanship through inclusionary games students should be 5-10 meters away from the using both metric and imperial measurements from target. As they master accuracy, the students can the tape measure. Students will apply what they already know about be moved further away from the target. Points throwing concepts through engaging in games should be awarded if the front tip of the Turbojav - Basketball Strong Hand: opportunities hits the target. Each group is responsible for The first test will be to throw a basketball using Knowledge needed by Teachers: Teachers should keeping their own score or neutral students can be the over the shoulder throwing technique. have reviewed the Standards listed in the Unit assigned the task. (*Students that do not dress for Students will be measured for distance using overview included in this kit. Teacher should have PE could be assigned to this exciting activity, thus metrics and imperial distances. reviewed the variety of teaching resources in the encouraging involvement in the class.) Organize “Learning to Throw System” Kit, the “Learning to students into groups relative to the number of - Turbojav Strong Hand: Same as tests one and Throw System” Instructional Video, and the Turbojavs available. (ex. Six Turbojavs come in a two. glossary of concepts included in the Teaching Unit kit, splitting a class of 30 into six groups of five - Target Throws with Strong Hand: Plan. throwers per group). Place each group into a safe The fourth test will provide extra throws with the throwing formation. Each group ultimately should strong hand of the student at targets again. Using Prior Knowledge for Students: Students need to be stationed behind straight lines heading toward the same stance as the last two tests ( feet should apply only what they already know about throwing the target. Students will wait in line at a safe be flat on the ground 5, 10, 15 meters from the into performance pre-testing. They should be told distance behind the thrower that is “up”. Once all target), the student will aim at the target and that the results will be utilized to assess their results are collected, teachers can log results onto attempt to gain points from the scale listed below. improvement at the end of the module. the Internet database provided with this curriculum. For the warm-up, students should be 5-10-15 3. Procedures: Following are teacher procedures - Target Throws with Weak Hand: meters away from the target. As they master for utilizing the pretest game system as an The fifth test will provide extra throws with the accuracy, the students can be moved further away assessment tool for this curriculum. It is imperative weak hand of the student at targets again. Using from the target. Component systems pretest that teachers review “Hints for Coaching/Teaching the same stance as the last two tests ( feet should include five basic tests: the Mini- Javelin”, “Coaches/Teachers Guide of be flat on the ground 5, 10, 15 meters from the target), the student will aim at the target and attempt to gain points from the scale listed below. 25 Throw School Curriculum ZONE League

- Target Games: Points are only awarded for the tip Lesson 2: 2. Goals and objectives: Goal: to teach and learn of the Mini-Javelin hitting the target. Suggested proper throwing technique through video point system is as follows: 5 Points for hitting the 1. Rationale and Teacher Flexibility: Although these presentation and check for understanding through Inner circle 3 Points for hitting the Center circle 1 lessons are put together in a clinic format, teachers a discussion period and worksheet. Point for hitting the outside circle. Teachers should feel that there are ﬂexibility options for should emphasize the reviewing of terms and teaching these lessons. It is suggested that you should emphasize using the terminology in follow the format being given in these lessons due Objectives: Students will view a video of throwing. teaching or coaching the throw used in the to the sequential nature of successful throws Students will demonstrate knowledge of factors glossary of concepts. It is important to repeat development. Some teachers would rather show that go into throwing implements orally through discussions about leverage and center of gravity, the video to visual learners ﬁrst, then demonstrate, discussion. as well as over-shoulder throwing technique with then practice, while other teachers would rather Students will exhibit knowledge of factors that go proper foot placement in order to achieve demonstrate and then show the video for into throwing implements on a worksheet. accuracy during these tests and, more reinforcement. Depending on learning styles of Knowledge needed by Teachers: Teachers should importantly, throughout the lessons in this unit. students, teachers should weigh what they think is have reviewed the Standards listed in the Unit Teachers should log onto the website to record best for their students depending upon what type overview included in this kit. Teachers should data and look for optional evaluation and of learners are in your setting. If you will be always preview videos before showing them to a assessment activities as well as extension beyond throwing in a group setting, organize groups class routinely due to the facilitating role of the the classroom. Check out the various options for according to learning styles for best results. teacher during the discussion process and in order recording data into our online database. Remember that all learners learn best while doing. to help students answer questions about the It is their initiation to new concepts (in this case subject they are about to encounter. Prior throwing) where presentation is the key factor in Knowledge for Students: Students need to know developing understanding. This curriculum is what they should be focusing on during the video designed to both show technique through video viewing. This is done best by covering discussion viewing and to allow students to practice the questions prior to viewing. technique through a fun game system in the days 3. Diagnostic activity: discussion before/during to follow. The implements that accompany this viewing curriculum are the key components to the throws curriculum. What does “Center of Gravity” mean? Why is it important to use an “over shoulder

26 Throw School Curriculum Academy

throwing motion” instead of rotating a throw around 5. Evaluation and Extension Activity: Assign the Lesson 3 one’s Center of Gravity”? following essay: What is the proper foot placement for learning to 1. Rationale: As stated in the unit introduction and find your “Center of Gravity” for fully using your How does the body’s leverage system operate? lesson one, the Mini- Javelin Curriculum Unit is “leverage system”? How does the concept of “center of gravity” affect designed to bring a throws clinic to the classroom. What is “neuro-motor memory”? the leverage system in regard to throwing accuracy What students have learned from Lesson One: Pre- What is “grip” and how does it affect the direction and throwing distance? Why is a mini javelin a test, Lesson Two: Video for Learning to Throw will and force of a throw? great tool for learning to throw any object? be executed in Les- son Three: Getting Started: What is “leverage” and how does the body utilize a Throwing the Mini-Javelin. The idea is to apply “leverage system”? what the teacher and students know into What does “applying force” mean? performance stations. In the K-8 Classroom, these What does “carrying” and “drawback” in javelin concepts should be revisited with less emphasis on throwing mean? What does “throwing through the distance overall and more emphasis on accuracy point” mean? and skills development and introducing neuro- Why is the mini javelin a good tool for learning to muscular memory drills discussed in this lesson. throw any object? The following Lesson Four will explore neuro- muscular memory and how to enhance it through 4. Procedures: Actively engage students by asking drills and activities. It is imperative that these the seven questions listed above and determine technical aspects of throwing the Mini- Javelin be prior knowledge of and understanding of concepts mastered before moving into distance throwing. In that will be encountered during the video. Show the 5-12 Classroom, concepts learned, applied, video to students. Check for understanding and mastered can be extended into throwing more whenever needed. The teacher may wish to have for distance as seen in Lesson Six. Lessons Three students take notes during the video and provide and Four need to be revisited from time to time. the diagnostic questions as a quiz when completed. 2. Goals and objectives: Goal: to teach and learn Discuss the answers to diagnostic questions at the proper over-shoulder throwing technique through end of viewing the video. demonstration and teaching. Objectives: Students will demonstrate knowledge of the various parts of the throw and the throwing

27 Throw School Curriculum ZONE League motion through practicing the technique and be taken into account when planning the time implement accurately. movements. spent on task during the class period. At all times, Center of Gravity (Check as it changes throughout Students will apply throwing concepts into games the teacher must be involved in the supervision of the throwing process.) and leverage system-the and implement this knowledge into the other these activities. The procedures used in this lesson “overshoulder” throwing motion requires that the sports/games that they play. are: implement must be as close to the throwers center - Students will utilized drills in order to throw more of gravity as possible and should not go “out accurately Students should review ALL safety rules and around” the center of gravity. Carry and drawback practice proper behavior prior to and during this - Students will demonstrate sportsmanship through lesson. Flight release and follow-through games and cooperative learning. Students MUST warm-up according to the Repetitions of these activities are encouraged as to - Students will understand the general safety rules guidelines set up by the teacher. aid in the development of neuro-muscular systems while being present when implements are being The teacher should divide students into six groups within the body. More practice will be available in thrown. lined up along lines perpendicular to the wall at the next lesson. Knowledge needed by Teachers: Teachers should which they are throwing. During this lesson and subsequent days of have reviewed the Standards listed in the Unit practice, targets (or other options seen in the game overview included in this kit. Each group should have a number of students in system appendix) should be utilized as well as Prior Knowledge for Students: Students should each line watching the thrower with the implement. throwing along a line perpendicular to the wall have viewed the “Learning to Throw System” During each demonstration, the teacher should holding the target. Targets should be place on a Instructional Video and reviewed concepts with check for understanding of the arm, leg, and body wall at various distances (5-10-15 meters from the teacher before attempting the throw. Stu- positioning so that the concepts already learned targets) depending on progress of students and/or dents should know how important it is to utilize are being reinforced. their special needs. These strategies work the body’s leverage system and emphasizing its particularly well with students with disabilities. For extension, the teacher should have the freedom importance over their center of gravity in order to Repeat any and all activities as deemed necessary to continue the coaching/teaching demonstrations throw any implement correctly and safely. in the days following the initial exposure to the during the following days. These concepts and glossary terms to students. 3. Procedures: The amount of time spent on practices should be reinforced often. The order in concepts and practice will be determined by the which demonstrations should take place will be: teacher, based upon the teaching assignment. (see glossary for details on each concept). Teaching assignments vary for school to school Grip-emphasize the importance of the direction of and district to district. Special consideration should the implement and the ability to apply force to the 28 Throw School Curriculum ZONE League

Lesson 4 Like the students, teachers should reinforce three throws toward the target on the wall at conceptual thinking in preparation for the game 5-10-15 meter increments using the five tests 1. Rationale: “Good Coaches are Good Teachers, system by encouraging focus activities that remind performed in the pre test and the post-test. Strong Good Teachers are Good Coaches”. All successful students that all concepts need to be followed hand throws teachers/coaches realize the effects of proper when throwing accurately. In this case, the practical repetition, especially when learning a new skill, and use of these concepts is imperative in developing Weak hand throws re- learning over old habits. The emphasis of this good habits and to relearn over old habits. Strong hand throws for points at target lesson is to teach students how to throw through Garbage can throws (or Basketball Hoop throws) proper throwing dynamics and to provide an Prior Knowledge for Students Throwing for distance opportunity to develop “neuro motor memory” or Students should have reviewed concepts with the Additional activities should be two hand throws “muscle memory”. It is widely accepted by experts teacher before attempting the throw. Students over the center of gravity, one step throws, and that repetitious biomechanical movements improve should know how important it is to utilize the drawback emphasizing over the shoulder performance in the chosen movement. body’s leverage system and emphasizing its movement, and throwing through the point 2. Required materials importance over their center of gravity in order to concepts from the Glossary of Concepts. throw any implement correctly. Further, students Students will wait in line at a safe distance behind “Learning to Throw System” Athlete Instructions should be aware of the importance of practicing the thrower that is “up”. The game system consists and Coaching Guide, Targets and Game Systems skills during the acquisition of new concepts. of drills that encourage accuracy by hitting the will be utilized. allocated target. The game system scoring listed 4. Procedures: Following are teacher procedures below works best. and Coaching Guide for other 3. Goals and objectives: Goal: To give students the for practicing skills learned in the earlier phases of ideas. opportunity to develop neuro motor memory and this curriculum. By practicing and drilling activities, neuro muscular mechanics. students develop a neuro muscular response to Review the curriculum video for help in teaching Objectives: Students will demonstrate a knowledge movements emphasized repetitively. students how to position feet, levers, grip, carry, of concepts of the unit Students will apply throwing and drawback and throw. concepts into effective drills Students will utilize the Organize students into groups relative to the Once all students have had adequate practice and game system to practice the skill of over shoulder number of Turbojavs available. (ex. Six TurboJa- vs repetition, teachers should make a decision as to throwing come in a kit, splitting a class of 30 into six groups whether they should move on to Lesson Five: Post Students will utilized drills in order to throw more of five throwers per group.) Test or take another day of practice using this accurately Place each group into a safe throwing formation. lesson. Students in all groups will be instructed to take 29 Throw School Curriculum ZONE League

Standing Strong Hand Throw: In a smooth, continuous motion, the Mini-Javelin is For distance: Feet should be flat on the ground five (5) meters pulled forward and thrown over the shoulder. Using proper foot placement, students will be given from the target, facing the direction of the throw. an opportunity to throw the mini javelin for The Mini Javelin should held at “eye level” with the Start with very short distances and when the distance. Each student will be given three throws. right hand gripping the Mini Javelin properly and correct flight is achieved, students may then work Using a 100-150 foot tape measure that has a with the Mini Javelin parallel to the ground with the on longer distances. metric side, students should throw three throws point facing in the direction of the throw. The non- *Emphasize review of terms and teachers should and be measured for distance from a split leg throwing arm should also be in the direction of the emphasize using the terminology in teaching/ stance such in previous tests. Students should be throw (review grip, leverage, and center of gravity coaching the throw. It is important to repeat given both imperial and metric measurements per concepts). Drawback the Mini-Javelin, being discussions about leverage and center of gravity, throw. The metric distance should be used to log careful not to bend the throwing arm and not as well as the over shoulder throwing technique results onto the Internet website. *For extension allowing the nose of the Mini-Javelin to rise or fall. with proper foot placement in order to achieve opportunities for math and science classes, have In a smooth, continuous motion, the Mini-Javelin is accuracy. students provide the conversion of distances from pulled forward and thrown over the shoulder. Start imperial measurement to metric measurement. Target Throws with Strong Hand: The third test will with very short distances and when the correct provide extra throws with the strong hand of the flight is achieved, students may then work on Skills and accuracy games points System student at targets again. Using the same stance as longer distances. the last two tests ( feet flat 5, 10, 15 meters from (See Athlete Instructions and Coaching Guide)

Standing Weak Hand Throw: the target), the student will aim at the target and Target: Points are only awarded for the tip of the Feet should be ﬂat on the ground ﬁve (5) meters attempt to gain points from the scale listed below. Mini-Javelin hitting the target. Suggested point from the target, facing the direction of the throw. Garbage Can Throw (Basketball Hoop throws can system is as follows: The Mini Javelin should held at “eye level” with the be substituted): A prerequisite for this test is to 5 Points for hitting the Inner circle 3 Points for left hand gripping the Mini Javelin properly and with provide a clean garbage can with one or two liners hitting the Center circle 1 Point for hitting the the Mini Javelin parallel to the ground with the point taped to the rim of the can for cleanliness. Outside circle facing in the direction of the throw. The non- Garbage Can Using 5 and 10 meter increments and using the throwing arm should also be in the direction of the Points are only awarded for the nose hitting the can original stance in the previous tests, students will throw (review grip, leverage, and center of gravity or the Mini- Javelin going into the can. attempt to throw the mini javelin concepts). Drawback the Mini-Javelin, being 5 Points for going into the can into the garbage can. Use the point matrix careful not to bend the throwing arm and not 3 Points for hitting the rim of the can with the tip 1 following these instructions in rewarding points. allowing the nose of the Mini-Javelin to rise or fall. Point for hitting the can with the tip

30 Throw School Curriculum ZONE League

Basketball Hoop: Points are awarded for the nose Lesson 5 mode and can be the center of social activity and hitting the backboard, hitting the square on the human interaction. Their usage in the physical backboard, or going into the basket and into and 1. Rationale: With any effective curriculum or education classroom should encourage fun, yet through the net. development program comes the option of games productive activity in the learning process of 5 Points for going through the basket and through thrown into the learning and training process for a throwing and its associated connection to sports the net 3 Points for hitting the square on the few reasons: backboard Assessment and evaluation of set goals, objectives 2. Required materials 1 Point for hitting the backboard outside of the and standards Encouragement to continue “Learning to Throw System” Athlete Instructions square progress through a break in instruction and to and Coaching Guide, Targets and Game Systems Extension and Enrichment: Write an explanation of begin the assessment and evaluation following will be utilized. Use Appendices at the end of the how “practice makes perfect” applies to the instruction Teaching Unit for rules and ideas for teaching drills concept of neuro muscular response training. How To provide a baseline by which to measure and other games during, and after the lesson. A can repetition and drills allow students to progress individual progression given results of the pretest tape measure will be needed in order to measure through practice? How important is it to train and to provide a comparative analysis of progress the distance/ accuracy throwing activity. muscles, joints, and connective tissue (ligaments, following instruction cartilage, etc.) to perform the way that you want 3. Goals and objectives: Goal: to assess progress To provide a fun / competitive game that motivates them to perform through repetition? and technique through a skills and accuracy game and satisfies the natural instinct to excel in system. personal and/or team physical activity. Objectives: Students will demonstrate It is with these factors in mind that the following sportsmanship through games Students will apply activity was developed. This is a culminating event throwing concepts into games of assessment as a means of lesson and student Students will utilize the game system to enhance evaluation. It is important to stress that these their lives socially, cognitively, and affectively, as “games” and cooperative learning activities can well as physically extend into track practice and recreational activities Students will utilized drills in order to throw more for the community, as well as at home in sports accurately other than javelin throwing. As stated before in this Knowledge needed by Teachers: Teachers should unit, accuracy games have always been a focus of have reviewed the Standards listed in the Unit recreational and fun activities for people in “play” overview included in this kit.Like the students,

31 Throw School Curriculum ZONE League teachers should reinforce conceptual thinking in target. As they master accuracy, the students can using both metric and imperial measurements from preparation for the game system by encouraging be moved further away from the target. Points the tape measure. focus activities that remind students that all should be awarded if the front tip of the TurboJav Basketball Strong Hand: concepts need to be followed when throwing hits the target. Each group is responsible for accurately. keeping their own score or neutral students can be The first test will be to throw a basketball using the assigned the task. (*Students that do not dress for over the shoulder throwing technique. Stu- dents Prior Knowledge for Students PE could be assigned to this exciting activity, thus will be measured for distance using metrics and encouraging involvement in the class.) imperial distances. See asterisk note above for foot Students should have viewed the “Learning to placement with all throws in the Throw” Instructional Video and reviewed concepts Organize students into groups relative to the with the teacher before attempting the throw. number of Turbojavs available. (ex. Six TurboJa- vs • Football Strong hand: Same as test one. Students should know how important it is to utilize come in a kit, splitting a class of 30 into six groups • Turbojav Strong Hand: Same as tests one and the body’s leverage system and emphasizing its of five throwers per group.) two. importance over their center of gravity in order to Place each group into a safe throwing formation. throw any implement correctly. Each group ultimately should be stationed behind • Target Throws with Strong Hand: The fourth test straight lines heading toward the target. Students 4. Procedures: Following are teacher procedures will provide extra throws with the strong hand of will wait in line at a safe distance behind the for the game system as an assessment and the student at targets again. Using the same stance thrower that is “up”. evaluation tool for this curriculum. As a post-test as the last two tests ( feet should be flat on the ground 5, 10, 15 meters from the target), the activity, the basic procedure for this lesson should student will aim at the target and attempt to gain be followed as closely to that of the pretest For the warm-up, students should be 5-10-15 points from the scale listed below. environment. Utilization of same environment from meters away from the target. As they master pretest to post-test should ensure the validity of accuracy, the students can be moved further away - Target Throws with Weak Hand: The fifth test will the pretest and the post-test. It is imperative that from the target. Component systems pretest provide extra throws with the weak hand of the teachers review “Hints for Coaching/Teaching the include five basic tests: student at targets again. Using the same stance as Mini-Javelin”, “Coaches/ Teachers Guide of What the last two tests ( feet should be flat on the ground to Look For”, and “Safety Comes First” following During the following tests, students should have 5, 10, 15 meters from the target), the student will this lesson. their feet flat, shoulder width apart on the ground aim at the target and attempt to gain points from facing the direction of the throw. Teachers will the scale listed below. For the warm-up and first stages of the game, measure all throws for distance and accuracy, students should be 5-10 meters away from the 32 Throw School Curriculum ZONE League

Target: Points are only awarded for the tip of the Lesson 6 well as physically Mini-Javelin hitting the target. Suggested point Students will utilized drills in order to throw more system is as follows: 1. Rationale (middle and high school accurately and for distance 5 Points for hitting the Inner circle 3 Points for recommended): Like Lesson #4 this lesson using a hitting the Center circle game system to assess the eﬀectiveness of the Teachers should reinforce conceptual thinking in 1 Point for hitting the Outside circle previous lessons and awareness of learned preparation for the game system by encouraging concepts. This lesson is aimed at increasing focus activities that remind students that all *NOTE: Teachers should emphasize the reviewing accuracy and distance in throwing. World Records concepts need to be followed when throwing of terms and should emphasize using the are measured in distance, however, it is important accurately. terminology in teaching or coaching the throw used for students to understand that the throws that go Prior knowledge for Students in the glossary of concepts. It is important to repeat farthest are ones that remain close to the center of discussions about leverage and center of gravity, the throwing sector. Conceptual knowledge of Students should know how important it is to utilize as well as over-shoulder throwing technique with “Overshoulder throwing”, the use of the body’s the body’s leverage system and emphasizing its proper foot placement in order to achieve accuracy “levers” and the “leverage system”, and the importance over their center of gravity in order to during these tests and, more importantly, emphasis of the maintaining “leverage over the throw any implement correctly and safely. throughout the lessons in this unit. body’s center of gravity” are key to success in this assessment and evaluation lesson. Once throwers 3. Procedures: Following are teacher procedures have successfully completed the target drills, they for the competitive game system and assessment will then move on to throwing for distance, keeping tool for this curriculum. It is imperative that in mind the importance of technique and accuracy. teachers review “Hints for Coaching/Teaching the Mini- Javelin”, “Coaches/Teachers Guide of What 2. Goals and objectives: Goal: to assess progress to Look For”, and “Safety Comes First” following and technique through a distance and accuracy this lesson. game system. To log results onto the database section of the website. Students should warm-up properly by throwing Objectives: Students will demonstrate short distances, stretching properly, and pre- sportsmanship through games Students will apply paring focus activities and visualizing proper throwing concepts into games throwing technique. The teacher should reinforce Students will utilize the game system to enhance proper and safe throwing. their lives socially, cognitively, and aﬀectively, as Organize students into groups relative to the

33 Throw School Curriculum ZONE League number of Mini Javelins available. (ex. Six and hip to accelerate over the leg as the throw take Turbojavs come in a kit, splitting a class of 30 into place. This should allow the body to continue to five groups of six throwers per group would be one follow through. Once students have mastered the option.) three-step approach, two additional steps could be added to the run. Once the five-step Place each group into a safe throwing formation. approach is mastered, two more steps should be Each group ultimately should be stationed behind added, thus making this a seven-step approach. straight lines heading toward the target or the throwing sector. • Full Approach: The full approach should be added Students will wait in line at a safe distance behind only after students have mastered the standing, the thrower that is scheduled to throw. The game three-step, five-step, and seven-step approach system consists of drills that encourage accuracy successfully. Following the same guidelines as and distance by hitting the allocated target. The above, the students must learn to run smoothly, point system will be based upon the combination drawback the Min-Javelin with control and keep of distance and accuracy such as seen in the the point of the implement always toward the target diagram explaining the rules of measurement in this or in the direction of the throw. The most common competition. The two components of this game problem confronted by javelin throwers is the loss system are as follows: of the direction of the point. The implement should always be parallel to the ground throughout the full • Three, Five and Seven Step Approaches: approach, not allowing the implement to move up A right-handed thrower will start with the right foot or down when they begin to apply force to the forward and the right arm back. The Mini-Javelin implement. Most throwers do not use more than 25 should drawn back and the left arm should pointing meters for a full approach. Once the implement in the direction of the throw. Both arms should be leaves the hand of the thrower, he/she must held high, slightly above the shoulder level. The first continue to move throughout the follow-through. step would with the left foot, second with the right foot moving quickly to allow the third step off of the left foot or the block leg to be placed down quickly. The left arm at the plant (or block) should pull into the rib cage quickly, which allows the right shoulder

34 Throw ZONE League

Training plans Throw Training plan ZONE League

1. What we offer is a system!!! TABLE

1. What we oﬀer is a system!!! A system for creating a base for all throwing events. This program will make your body frame ready for the upcoming challenges in your sports. It will help develop power, speed, accuracy and improve your 2. Age group: 10 - 12 throwing distance for your event. Whether you want to be a javelin thrower, a fast bowler, a cricket fiel- der, a baseball pitcher or handball player this system will develop right basics from the start. It is a handy 3. Age group: 13-14 tool for all coaches. The influence of grassroots sport is crucial. Sport is an obvious, enjoyable way of getting regular exercise and maintaining a healthy body weight. 4. Age group: 15-16 Our Grass roots system provides a structure that can be applied in schools, at home and in sports clubs. 5. Warm up We focus on fitness, learning proper technique, develop an all-round athletic body, the best sports equipment in the world (Turbojav) and a fun, easy to follow system.Our system helps also to identify futu- 6. Throwing session re prospects for all throwing events, as it includes a regular testing system that evaluates the progress of 7. Strenght training the youngsters.Children below 12 are encouraged to do only our Grassroots system, and as they get older, they start the beginners-intermediate and advanced training system. It takes years to develop an 8. Training Plan athlete, and everything starts at Grass roots level. Focus on the fun aspects of doing sports, don't pressure children, encourage them to be active and to see sports as a fun component. Grassroots sports is the base for all future sports activities and healthy habits for the rest of their lives. Encourage kids to eat healthy and to care for their bodies. Parallel to this we must start working on fundamentals, on proper technique, and on building a body frame that will enable them to do well in sports, as a cricket player, or future javelin champion or whatever sports they want to do.

36 Throw Training plan ZONE League

2. Age group: 10 - 12: For all throwing events, lleyball, or basket ball, or freebie throws and catch cricket, javelin, baseball, handball. Develops accu- and run. racy and throwing mechanics, speed and power. Training should be done at least two times per Start with Turbojav Games. Set up a target week, ideally is up to 3 times, for a total of 45 to 60 that is initially 5 meters away and do different types minutes. This type of training plan can be done all of throwing games, it can be from standing position, year round and will be beneficial for all throwing or one step throw, or three step throws. It should be events. It's a great way to improve athletics and the done focusing always on correct form and start with core body strength, flexibility, coordination, speed, low intensity. Kids love these games and it's a great accuracy, and so on. Cricket coaches will find useful way to introduce them into throwing. As we want to exercises that will help their respective sports. teach the technique, let's follow this sequence, standing, one step throw, three step throw, five step TAAT: Test athletes constantly. We use our regular throws. training plan for three weeks and on the fourth week we include TAAT test in one of the training Medicine Ball throws: Use 1 or 2 kilo medici- sessions , so we can monitor the progress of our ne balls. A teacher should assist the athlete, and students and keep track of their development. throw or roll him or her the ball, so he does not get (Check our TAAT test system). hurt catching the ball. Focus on repetitions and not on intensity. We do only two arm throws at this age. It is very important that you bring the enthusiasm We do forward, overhead, under head, 2 hand and fun component of sports into the children’s trai- throws from standing, one and three steps. You can ning, and make them realize the importance of also use a basketball or soccer ball if you don’t ha- sports. This age group is very important as healthy ve a medicine ball. nish the training with some pushups and crunches habits, discipline, perseverance and team spirit de- to strengthen the core muscles. velops during this phase of life. The need is to pro- Jumps-Running: Mix all different types of mote sports, and slowly build up a core frame that jumps, standing jumps, standing hops, single leg 3. Age group: 13-14 For all throwing will help build the base. During this age, the focus jumps, 2 leg bouncing, small hurdle jumps. After events, cricket, javelin, baseball, handball. Deve- should be on teaching proper technique and form. jumps, let's get them to do some sprints, with and lops accuracy and throwing mechanics, speed and Always encourage and assist them during practice. without the Turbojav. power.Training should be conducted at least three We are using this training plan to teach this age times per week, for a total of 45 to 60 minutes. This group in many places, but as children get bored Specificity drills: Gymnastics is essential in type of training can be done all year round. It's a easy, mix different warmup drills, do new stretching sports, and we love to do handstand, always put great way to improve athletics and the core body exercises and bring new ideas. Let them play vo- security first, assist them as they learn the form. Fi- strength, flexibility, coordination, speed, accuracy, and so on. We encourage that athletes should start throwing javelin at this this age, and not earlier, and 37 Throw Training plan ZONE League only after they have mastered to throw the Turbojav the whole body, so that they learn to create the Age group: 15-18 For all throwing events, and built a strong body frame. whip. Throws should not have more than 50-60% cricket, javelin, baseball, handball. Develops intensity, and gradually move up to 70%, and never accuracy and throwing mechanics, speed and TAAT: Test athletes constantly. We use our more than 80%. Don't focus on distance but on qua- power. regular training plan for three weeks and on the lity throws. Start mixing javelin throws (300-400g fourth week we include TAAT test in one of the trai- implements) and do the same sequence, of stan- Beginning and intermediate javelin throwers ning sessions , so we can monitor the progress of ding throws, one, three and five step throws. You should do this schedule. Throwing distance for be- our students and keep track of their development. can do 30-40 Turbojav throws and 20-30 javelin ginners and intermediate male throwers is 35-55 (Check our TAAT test system) throws, not more. meters, female throwers between 25 and 40 meters. More advanced throwers will be able to do the As a coach, it is very important that you Medicine Ball throws: Use 2 kilo medicine elite youth and junior training plan. bring the enthusiasm and fun elements of sports balls. Focus on repetitions and not on intensity. We into the children and make them realize the impor- do only two arm throws at this age. forward, Training should be conducted at least three tance of sports. It is very important as healthy ha- overhead, sideways, under head, 2 hand throws times per week, for at least 60 to 90 minutes. This bits, discipline, perseverance and team spirit deve- with one and three steps. You can also use a basket- type of schedule can be done all-year round. It's a lops during this phase of life. The need is to promo- ball or soccer ball if you don’t have a medicine ball. great way to improve the core body strength, flexibi- te sports, and slowly build up the abilities required We start with one arm medicine ball throws that lity, coordination, speed, accuracy, and so on. to succeed. During this age, the focus should be on weights 1 kilogram. Focus again on form and not on teaching proper technique and form. Always encou- intensity and power, as one hand throws can be TAAT: Test athletes constantly. We use our rage and assist them during practice. very challenging to execute correctly. Do them in regular training plan for three weeks and on the slow motion first and gradually at speed and power. fourth week we include TAAT test in one of the trai- Turbojav and Javelin throw: Start with Turbo- ning sessions , so we can monitor the progress of jav Games. Set up a target that is initially 10-15 me- Jumps-Running: Mix all different types of our students and keep track of their development. ters away and do different types of throwing games, jumps, standing jumps, standing hops, single leg (Check our TAAT test system) it can be from standing position, or one step throw, jumps, 2 leg bouncing, small hurdle jumps. After or three step throws. It should be done focusing jumps, let's get them to do some sprints, with and Javelin training: Turbojavs should just be always on correct form and start with low intensity. without the Turbojav. used to warm up, you can do fun target games, mix We always follow the throwing sequence, standing, strong side and weak side throws, standing, walking one step throw, three step throw, five step throws, Specificity drills: We start using rubber band, and one to three step throws. The focus of the trai- teach first from walking, and then slowly add speed. plate twists (you can use the medicine ball as well) ning is to learn to throw the javelin. This age group When you teach your students about javelin, focus and add volume of the core exercises. Gymnastics uses 700g javelins (male) and 500g javelins (fema- on teaching how to throw clean, how to have a good is essential in sports, and we love to do handstand, le) body position, and to keep javelin tight to the eye. Finish the training with some pushups and crunches It's very important to teach the athlete to throw with to strengthen the core muscles.

38 Throw Training plan ZONE League

We always follow the throwing sequence, is essential in sports, and we love to do hand stand, standing, one step throw, three step throw, five step Finish the training with some push ups and crun- throw, do first slow throws, and then slowly add spe- ches to strengthen the core muscles. ed. When you teach your students about javelin, focus on teaching how to throw clean, how to keep body position, and to keep javelin tight to the eye. It's very important to feel the throw being done with the whole body, and learning early to create the whip, to keep the arm high, and to release it nice. Throws should not have more than 50-60% intensity, and gradually move up to 70%, and never more than 80%. Don't focus on distance but on quality throws. You can do 20-30 Turbojav throws and 40- 50 javelin throws, including light warmup throws, but not more.

Medicine Ball throws and Hammer drills: Use 3 kilo medicine balls for two hand throws and 1 kilo for one hand throws. . Focus on repetitions and not on intensity. We do a lot of one and two hand throws, mixing forward, overhead, under head, 2 hand throws with one and three steps. Hammer drills are excellent to develop core strength. You can use a 2- or 3-kilogram hammer.

Jumps-Running. Mix all different types of jumps, standing jumps, standing hops, single leg jumps, 2 leg bouncing, small hurdle jumps. After jumps, let's get them to do some sprints, with and without the Turbojav.

Specificity drills: We start using rubber band, plate twists (you can use the medicine ball as well), and add volume of the core exercises. Gymnastics

39 Throw Age 10-12 ZONE League

8. Training Plan Age group 10 to 12 year old ALL YEAR ROUND

Week-1 -4 5 days Warm up 10 min jogging x x x Stretching x x x

RESU 30%TURBOJAV of throws THROW with weak MON TUE WED THU FRI TEST DATE LT side Target games 10 x 10 x 10 x test strong and weak side standing 5 x 5 x 5 x standing one step 5 x 5 x 5 x one step three step 5 x 5 x 5 x three step five step 5 x 5 x 5 x seven step full approach

MEDICINE BALL / / BALL MEDICINE BALL / SHOT PUT / RESU MON TUE WED THU FRI DATE THROWS BALLS LT 2 handed forward 10 10 10 2 handed forward 2 hand over head 10 10 10 2 hand over head 2 hand under hand 10 10 10 2 hand under hand 1 hand strong-side stand 0 0 0 1 hand strong-side stand 1 hand weak-side stand 0 0 0 1 hand weak-side stand 2 hand one step 10 10 10 2 hand five step 2 hand three step 10 10 10 2 hand seven step 2 hand five step 0 0 0 2 hand seven step 0 0 0

RESU JUMPS MON TUE WED THU FRI TEST DATE LT standing long jump 5 5 5 standing long jump standing triple jump 5 5 5 standing triple jump standing three hop 5 5 5 standing three hop single leg bouncing X 10M 1 1 1 verticle jump Mix2-leg jumps, bouncing small X hurdle10M 3 3 3 jumps, etc. 20 20 20 RUNNING / SPEED RESU TRAINING MON TUE WED THU FRI TEST DATE LT 30m Sprint 3 3 3 30M Sprint 30m Sprint back 3 3 3 30M Sprint back exaggerated skipping 3 3 3 high-knees 3 3 3 Turbojav run 20 meters 5 5 5

RESU SPECIFICITY DRILLS MON TUE WED THU FRI TEST DATE LT hand stands 5 5 5 hand stands itup;push russianups twist; side 25 25 25 carioca crunch 50 50 50 Throw Age 13-14 ZONE Age group 13 to 14 year old League ALL YEAR ROUND

Week-1 -4 5 days Warm up 10 min jogging x x x Stretching x x x

TURBOJAV THROW MON TUE WED THU FRI TEST DATE RESULT 30% of throws with weak side Target games 10 x 10 x 10 x test strong and weak side standing 5 x 5 x 5 x standing one step 5 x 5 x 5 x one step three step 5 x 5 x 5 x three step five step 5 x 5 x 5 x five step - weakside seven step 5 x 5 x 5 x full approach 5 x 5 x 5 x JAVELIN THROW standing 5 x 5 x 5 x one step 5 x 5 x 5 x three step 5 x 5 x 5 x

MEDICINE BALL / SHOT PUT / BALL MEDICINE BALL / SHOT PUT / MON TUE WED THU FRI DATE RESULT THROWS BALLS 2 handed forward 20 20 20 2 handed forward 2 hand over head 20 20 20 2 hand over head 2 hand under hand 20 20 20 2 hand under hand 1 hand strong-side stand 10 10 10 1 hand strong-side stand 1 hand weak-side stand 10 10 10 1 hand weak-side stand 2 hand one step 20 20 20 2 hand five step 2 hand three step 20 20 20 2 hand seven step 2 hand five step 10 10 10

JUMPS MON TUE WED THU FRI TEST DATE RESULT standing long jump 10 10 10 standing long jump standing triple jump 10 10 10 standing triple jump standing three hop 10 10 10 standing three hop single leg bouncing X 10M 2 2 2 verticle jump 2-leg bouncing X 10M 3 3 3 depth jumping 30 cm 20 20 20 vertical jump 20 20 20

RUNNING / SPEED TRAINING MON TUE WED THU FRI TEST DATE RESULT 30m Sprint 3 3 3 30M Sprint 30m Sprint back 3 3 3 30M Sprint back exaggerated skipping 3 3 3 high-knees 3 3 3 javelin run 30 meters 5 5 5 stadium stair drills 5 5 5

SPECIFICITY DRILLS MON TUE WED THU FRI TEST DATE RESULT Rubber band drills 100 100 100 hand stands plate twists (medicine ball) 50 50 50 runhand throughs stands (with turbojav, 30 5 5 5 m) 5 5 5 push ups 100 100 100 Different abs exercices: situp, twist, crunch 200 200 200 Throw Age 15-16 ZONE Age group 15 to 16 year old League ALL YEAR ROUND

Week-1 -4 5 days Warm up 10 min jogging x x x Stretching x x x

TURBOJAV THROW MON TUE WED THU FRI TEST DATE RESULT 30% of throws with weak side Target games 10 x 10 x 10 x test strong and weak side standing 5 x 5 x 5 x standing one step 5 x 5 x 5 x one step three step 5 x 5 x 5 x three step JAVELIN standing one step 5 x 5 x 5 x one step three step 5 x 5 x 5 x three step five step 5 x 5 x 5 x seven step 5 x 5 x 5 x full approach 5 x 5 x 5 x

JUMPS MON TUE WED THU FRI TEST DATE RESULT standing long jump 15 15 15 standing long jump standing triple jump 15 15 15 standing triple jump standing three hop 15 15 15 standing three hop single leg bounding X 30M 4 4 4 verticle jump 2-leg bounding X 20M 6 6 6 depth jumping 50 cm 20 20 20 vertical jump 20 20 20

SPECIFICITY DRILLS MON TUE WED THU FRI TEST DATE RESULT Rubber band drills 150 150 150 plate twists (medicine ball) 100 100 100 hand stands hose drags runhand throughs stands (with turbojav, 30 10 10 10 m) 10 10 10 push ups 150 150 150 hammer drills (2kg) 150 150 150 Different abs exercices: situp, twist, crunch 300 300 300 Throw ZONE League Weight training

Clean and snatch

Squats, lounges, jumps help develop strong legs Throw ZONE League Hammer drills

One and two arm hammer drills Throw ZONE League Jumps

Death jumps, hurdle jumps, standing jumps, mix them all Throw ZONE League Gymnastics Throw ZONE League Stretching

Javelin stretching drills Throw ZONE League Medicine Ball Training

One arm and two arm medicine ball drills Throw ZONE League Medicine Ball Training

One arm and two arm medicine ball drills