Track and Field: Throw Events

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
  • 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

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

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

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