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The
purpose of this article is to facilitate the training of
javelin throwers, by means of explaining often-used terms
and looking at the actual mechanics of the throw.
I believe that the training and performance of throwers
would increase dramatically if the aura and mystery of the
"European Technique" is cut
away.
NOTE:
The advantages of the European or soft-step technique are
many. It provides
a powerful throwing position and allows use of the large muscle
groups of the body without sacrificing momentum. While it
may take a bit more time to master, once learned, the soft-step
will allow for constant improvement in
performance. As
the thrower becomes more comfortable with the technique and
can increase his speed, he'll be able to throw farther. It
must be pointed out, however, that the proper technique must
be learned in order to make use of this greater speed.
Any athlete can run through the throw and approach
faster, but unless the movements are purposeful, his throw
will likely be shorter than his previous marks.
The
Javelin
Essentially,
the throwing technique
of European athletes is a result of careful
studies in human movement.
Some basic knowledge of physics and kinesiology,
with the ability to apply these physical laws to athletics,
are a great aid in improving the thrower's performance.
What the Europeans have done, for the better part
of four decades, is to see how each body part involved in
the throw can be used most effectively.
Let's get down to basics.
The
javelin is an aerodynamically designed implement that closely
follows the laws of physics.
For this reason, the factor with the greatest influence
on the throw's distance is the speed of the javelin at release.
The greater the speed of release, the greater the
distance of the throw, all other things being equal.
Knowing this, the technique and training of the athlete
must be geared toward developing the greatest possible speed
on the javelin at the release.
This speed is measured against the ground, not against
the athlete.
Conditioning
Since
the release speed is so important to the length of the throw,
it is obvious that the faster the athlete is moving, the
further the throw should be.
However, the speed of the approach and step pattern
will depend entirely on the "technical preparedness"
of the athlete.
Technical
preparedness simply refers to the level of physical conditioning
and how familiar the athlete is with his technique.
The more skilled and experienced the athlete, the faster
the approach run should be.
We
can now see that the most important aspect of the athlete’s
training should be the perfection of a technique that will
allow and use the fastest possible approach speed.
While specific techniques are as individual as the
athletes, basic fundamentals are found in each technique.
These
fundamentals include maintaining or
increasing run-up momentum from transition
steps to the throw, leading the throw with the hips, a noticeable
backward lean, a firm
brace or plant with the left leg (right hand thrower),
and delaying the arm strike.
While
each of these are essential to a good throw, they all stem
from one function: maintaining momentum.
Other factors influencing the throw that can be controlled
are the alignment, the angle of attack, and the angle of force
of the javelin at release.
Alignment is defined as keeping the long axis of the
javelin in line
with the axis of the shoulders, and keeping both in line
with the proposed path the throw.
Angle
of Force
The
angle of force is the difference between the path of the
javelin's flight at release and the path of force or power
exerted on the javelin by the thrower (Diagram 1).
The smaller this angle, the better.
This deals with the adage of force at zero, a perfect
release. The
angle of attack is the difference between the flight path
of the javelin’s center of mass, and the actual position
of the center point of the javelin during flight (Diagram
2). The angle
of attack is a direct result of the angle of force.
Again, the smaller this difference, the better, because
a large angle of attack means the javelin will stall in
the air.
 Diagram
1
The
angle of force is the is the difference between the path
of flight (A) and the line of throwing power (B), both measured
to the ground. Angle A - angle B = angle of force.
Diagram 2
The
angle of attack is the difference between the path of flight
of the center of mass (B) and the angle of the javelin to
the ground.
Diagram 3
The
action of the leg during the crossover must be exclusively
forward, with little or no vertical movements.
Diagram 4
Too
much vertical movement during the crossover will cause "settling"
on the back leg, so the athlete is throwing from a "falling
elevator."
Diagram 5
Driving
into the plant, the back leg continues to bend so the hips
pass over the back leg unhindered. The plant leg is
out in front and close to the ground.
Diagram 6
An
arm delivery of 45 degrees to the shoulder axis will give
a longer pull and allow better muscular efficiency.
Momentum
Of
greatest importance, however, is maintaining a, uninterrupted
flow of momentum from the approach into the throw.
To do this, the athlete must accelerate through the
step pattern, so that the last two steps, the crossover
and the plant, are the fastest of all.
It is also extremely important that the plant leg
contact the ground as soon as possible after the crossover.
The longer it takes to ground the plant, the greater
the chance of planting “in the bucket” and losing
valuable power.
It
is helpful for the thrower to think in terms of running away
from the javelin to delay the arm, and running onto the plant.
This running action has been called the soft-step or
deep knee position by various authors.
The soft-step, or some variations of it, is what allows
effective use of momentum in the throw.
As the thrower approaches the crossover, javelin is
well back, the shoulders are above the hips and the legs are
driving forward, giving the whole body a slight backward lean.
Going into the crossover, the athlete drives powerfully
forward off the left leg (right hand thrower), while the right
shin is pushed as far forward as possible with minimum vertical
motion (Diagram 3).
This
action must be fast and close to the ground.
Too much vertical motion will cause the thrower to
settle on his power (right) leg, negating the run up and plant.
Throwing from this seated position, similar to a baseball
pitcher throwing from a stretch, will substantially limit
distance and the use of momentum (Diagram 4).
The athlete is essentially throwing from a standing
start.
From
the position described in Diagram 3, the athlete must quickly
pull the leg forward so he is further inclined to the rear.
At this point, the athlete is just about to strike ground
with his right foot, the left leg is extended forward waiting
to plant, and the left arm is starting to open the chest.
The hips and center of mass (or gravity) are well ahead
of the torso (Diagram 5).
If the crossover is done correctly, there should be
no significant loss of momentum.
The
Soft-Step
When
the right foot does touch ground, the so-called soft-step
takes piece. It
is essential that as much forward speed as possible is maintained,
so that it may be transferred into the throw.
The soft-step allows the hips and center of mass
to pass quickly over the power leg, so that the plant jolts
the hips and starts the throw.
As the hips pass over the right leg, the right knee
bends (and continues to bend) so that the forward movement
of the hips and the center of mass is unhindered.
One
must not confuse the soft-step with settling on the right
leg; settling is a result of too much vertical movement in
the crossover, or a slow pull-through of the left leg.
Soft-stepping is a passive movement by the right knee
and leg that positions the center of mass for a forward thrust.
Simply put, it lets the hips stay ahead of the rest
of the body without any loss in forward momentum going into
the plant. Through
the crossover and plant, the athlete should stay as low to the ground as possible.
Diagram 5 shows the athlete's position prior to the
plant.
The
soft-step allows for a very fast plant after the cross, since
the plant leg is
already in position and the thrower is close to the ground.
This quick plant, plus the rapid forward movement of
the hips, will aid the throw significantly.
The majority of the run-up momentum is transferred
into the throw by the plant if the soft-step is done properly.
The proper execution of the soft-step will ensure that
the other phases of the throw take place; the hips will lead,
there will be a noticeable backward lean, the plant will be
quick and straight, and the arm will be delayed in its pull.
As
the throw progresses from the plant, notice the crack-the-whip
body action starts with the large muscle groups of the lower
body and finally moves up to the hand.
The right leg drives forward while the right heel
rotates out, thrusting the hips over the plant.
As the plant leg straightens and stabilizes the hips,
the throwing arm and shoulders stay back, increasing the
horizontal rotary torque.
The left arm goes high, wide, then in tight to the
left side, to open the chest and increase the stretch on
the right shoulder and arm.
By
now the center of mass has passed directly over the plant
and the whip-like arm strike takes place.
Here, too, the progression from heavy to light segments
continues. The chest rotates forward and stops, the shoulder rotates forward
and up, then stops, followed by the arm strike with the
elbow leading the hand, palm up. Films indicate the action should be a 45-degree angle
to the horizontal shoulder axis, a three-quarter arm throw,
for the longest and most efficient pull (Diagram 6).
Regardless
of the technical variations used, the key to developing
a great javelin thrower is the mastery of the soft-step
concept, both physically and mentally.
Far too many U.S. throwers stress the value of a
powerful throwing position, and end up stopping on the right
leg or settling on it, baseball style.
Yearly
Training
Training
for perfection of the total throw, the approach technique
and throwing mechanics must be a year-round endeavor.
A rough idea of how the training priorities rate
follows: the year is broken down into three general areas---preparation,
pre-season, and the competitive season.
- During
the preparation period, around September through December,
the development of strength and power are stressed.
Throwing done during this time is limited to once
or twice a week, concentrating on good form rather than
distance.
- During
the pre-season period, around the end of December through
March or April, development of power and strength continue
and the amount of throwing increases.
The throwing is a bit more intense, but good form
in the soft-step must still be a prime goal.
Speed development also begins.
- During
the competitive season, the intensity of strength and
power work lessens somewhat, although weight work must
be maintained. The
prime objective is to use the proper technique, with as
much speed as possible.
Training
sessions should include throwing javelins, hand weights or
stubbies, etc., from full approach and shorter step patterns,
emphasizing the development of the soft-step.
The concept of accelerating into the throw, especially
the speed of the last two steps, should be stressed.
Arm and hip position are also important; the am should
be parallel to the shoulder axis, and the hips should lead
the throw.
Strength
and Flexibility
Strength
and flexibility are two qualities a javelin thrower must
have to excel. While
American throwers are among the world's strongest, the flexibility
concept is still somewhat lacking.
In fact, physiologically, both qualities are closely
related. The
strength of a muscular contraction depends on the degree
of strength in the muscle.
The greater the stretch, the stronger the contraction.
Relaxation
Relaxation
also comes into play since a relaxed muscle has a greater
range of motion than a tensed one.
One often hears of the thrower who unloads record
throws in warm up, only to tense up and throw far shorter
when it really counts.
According to physiological taws, a relaxed muscle
will stretch more quickly and with greater range, thus producing
a faster, more powerful contraction than a pre-tensed muscle.
European athletes spend quite a bit of time on flexibility,
especially in the areas of the shoulders, upper and lower
back, and the hips and ankles.
A frame-by-frame analysis of throwers like Lusis,
Nemeth, Wolfermann, and others would demonstrate the needed
mobility of a top-ranked thrower.
Weight
Training
Weight
Training would involve a number of aspects.
Here we’re looking to develop strength (the
maximum force in a single contraction of a muscle) and power
(the most
possible in the shortest time).
Strength development would consist of the traditional lifts, including
bench press, squats, military press, curls, etc.
Power would be developed by more competitive lifts
and exercises, like the clean and jerk, the snatch, the
jump and reach, basketball dunking, long and triple
jumping, sprinting, and weight throwing, to name a few.
The importance of leg strength and power cannot be
stressed enough. As
an example, let me cite Lusis, who, at a lithe 6 foot. 195
pounds, could straddle 6'4" and long jump over 24 feet.
Begin and end all training sessions with at least 15
minutes of mobility and flexibility exercises.
Conclusion
The
United States has numerous throwers who have exceeded 70
meters, but only two have ever topped 90 meters.
Obviously, there are plenty of strong arms around.
What is needed is an understanding of the event,
and the factors that influence performance.
Fred Luke, a 1972 Olympic finalist for the U.S.,
in Jon Hendershott's “Team Effort Lofts U.S. Javelin
Fortunes" (Track and Field .News, April. 1973.), said
the Europeans “get down to very basic fundamentals
and find out what makes a javelin flv 300 feet.”
That's what the soft-step technique is all about.
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