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. 3 Throw Javelin by Tom Petranoff ZONE League - 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.