Events
- Javelin
- Run up area between 30 to 36.5 m
- Shot Put
- Hammer
- Discuss Throw
Base Training
- Javelin Throw
- Periodized conditioning program
- Strength, Power, Speed, Quickness
- Does not require running endurance training
- Strength Training
- Teens (with >2 years of training) and adults
- Olympic-style weight training after general condition phase
- Teens (with >2 years of training) and adults
- Periodized conditioning program
- Shot Put, Hammer, Discuss Throws
- Periodized conditioning program
- Strength, Power, Quickness
- Does not require running speed & endurance training
- Strength Training
- Teens (with >2 years of training) and adults
- Olympic-style weight training after general condition phase
- Teens (with >2 years of training) and adults
- Periodized conditioning program
Prehab
Dynamic Mobility/Warm-ups (Javelin Throw)
- High Knee Holds
- High Knees Jogging
- Quad Stretch
- Butt Kicks
- Tin Soldiers
- Lateral Leg Swings
- Lateral Lunge
- Skipping
- Power Skipping
- A-Skip
- B-Skip
- Stride Out’s
- Standing Arm Swings
- Ankling
- Marching
- Wall Drive
Speed, Agility, and Quickness (Javelin)
- Speed
- Sprints with Javelin
- Side to Side Gallops with Javelin
Movement Patterns for Plyometrics
- Shot Put
- Hammer Throw
- Discus Throw
- Javelin Throw
- Leg Extension (Vertical Movement)
- Leg Extension (Horizontal Movement)
- Leg Extension (Lateral or Multiple Direction Movement)
- Trunk Flexion (Hip & Spine Flexion)
- Trunk Rotation (Hip & Spine Rotation)
- Pulldown / Shoulder Extension
- Forward Push / Shoulder Transverse Flexion
- Upward Push / Shoulder Flexion
Exercise References
Track & Field
- Chu 2013
- Cone Hop
- Single Leg Push-off
- Alternating push-off
- 30 Second Box Drill
- Box Jump
- Hop
- Standing Triple Jump
- Standing Triple Jump Over Barrier
- Alternating Bounding
- Alternating Bounding with double arm action
- Combination Bounding
- Combination Bounding with double arm action
- Stadium Hop
- Barrier Hop
- Hop on to 40 yard or 40 m Sprint
- Standing Long Jump
- Single Leg Hop
- Multiple Box to Box Jump Squat
- Depth Jump to Standing Long Jump
- Long Jump with Five Stride Approach
- Depth Jump to Standing Triple Jump with Slide-out Landing
- Combination Bounding into Sand Pit