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

• Infraspinatus / Teres Minor
• Supraspinatus

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
  • Leg Extension (Vertical Movement)
  • Trunk Extension (Hip & Spine Extension)
  • Trunk Rotation (Hip & Spine Rotation)
  • Forward Push / Shoulder Transverse Flexion
  • Upward Push / Shoulder Flexion

• Hammer Throw
  • Leg Extension (Vertical Movement)
  • Leg Extension (Horizontal Movement)
  • Trunk Rotation (Hip & Spine Rotation)
  • Pulldown / Shoulder Extension
  • Forward Push / Shoulder Transverse Flexion
  • Upward Push / Shoulder Flexion
• Discus Throw
  • Leg Extension (Vertical Movement)
  • Leg Extension (Lateral or Multiple Direction Movement)
  • Trunk Rotation (Hip & Spine Rotation)
  • Forward Push / Shoulder Transverse Flexion
• 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

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