By V. L. Kuznetsov (Russia)
We haven’t had a piece on the javelin in a while, so we dipped into the archives and thought this comprehensive, if ancient, article from an acclaimed Russian coach would be well worth reprinting (with some editing). Some of these exercises may still be useful. This first appeared in Track Technique #2 December 1960.
In the last few years, performances have sharply improved in the javelin throw. Already 12 athletes in the world have exceeded the 80-meter (262’5”) mark which everyone considered a few years ago to be unattainable. Near at hand is the day when a 90-meter (295’3”) javelin throw will not be sensational.
Such an improvement in achievements in this phase of track & field is due primarily to the adoption of newly constructed javelins which possess a shorter, lighter spear head and more thickening in the front part (in accordance with javelin specifications).
Experiments show that an added distance of 3-6 meters (10-20 feet) may be attained by the thrower who switches from the now obsolete javelin to a new standard one. The explanation for the difference is that standard javelins are an improvement aerodynamically, having a quality of more glide, especially at the end of the flight. At the same time, practice and research shows that, in order to utilize the virtues of these javelins to the fullest, the javelin thrower must keep in mind the following conditions.
1. The execution of the final effort should occupy the greatest amplitude and finish with an accent, a quick movement of the upper arm and hand of the throwing arm following a vertical line drawn through the heel of the left foot, transferring the weight of the body over the straight left leg.
2. To attain an exact alignment, the line (in respect to the horizontal) of the effort of the thrower coincides with the line of the longitudinal axis of the javelin.
3. To release the javelin at an angle of 28.30 degrees from the horizontal. In this case, the javelin flies almost straight ahead. After flying in such a direction to a significant distance, the javelin’s spear head begins to rise (by air currents), glides (with the spearhead still at an angle greater than the horizontal), after which it falls almost flat on the ground. If you throw the standard javelin like you threw the old javelin (at an angle of 35-45 degrees), the flight becomes, then, an abrupt rise and a sharp fall.
Sporting practice has also prompted a more advantageous variant in techniques of throwing the standard javelin, to point to the sequence drawings as an example. In this instance, the javelin is brought simply straight back (frames 1-14) and the cross-over step becomes a little shorter (frame 10) while the thrust is completed following a vertical line through the heel of the left foot (frame 18).
Bringing the javelin straight back produces conditions for a more accurate application of the effort along the shaft of the javelin and directs the implement straight ahead. The shorter cross-over step promotes a faster transition of the run to the throw and release in a vertical line through the straight left leg, but in that time, as a rule the foot precedes the implement a little while the movement is fluid. Therefore the cross-over step must be of maximum swiftness.
The release of the javelin in a vertical line promotes an increase in amplitude for the final effort and the release of the javelin over the shoulder at approximately 28-30 degrees. (In the preceding sequence photos, where an impressive throw of 76.46 meters (250’10”) was recorded, the release of the javelin over the shoulder was found to be at an angle of 29 degrees.
Almost all of the throwers who exceed the 80-meter (262’5i”) mark make use of one of the variations of the given technique.
The discovery of the following ways and means of mastering the technique of throwing the standard javelin are gauged to the ability of a good thrower. In the given plan is generalized an individual longlived experience and the experience of the best Soviet throwers (and the throwers of other countries who have broken the 80-meter mark). The mastery of the technique of throwing the standard javelin is necessary even for the natural athlete and begins with the division of the technique into its elements and the perfection of these elements.
It is good if the teacher is able to demonstrate a standard throw placing special emphasis on the thrust, on the position before the thrust, the direction of the thrust, and the fine points of the final effort. Consequently, the problems posed by these aspects of the javelin throw may be rectified and solved by the following exercises.
1. To perfect the release of the javelin by the thrower in direction of a vertical lme from a spot and from a position facing the direction of the throw.
a. Sitting with your back to a wall ladder, raise your arms upward and seize one of the rungs. Then, stretch out your left foot with your toe pointed and turned to the inside (bending the left foot inward is an aid to landing flat once you arch) while the right leg is drawn to the body. Then you arch with your chest forward.
b. From the final position of ”a”, let go with your arms and “snap” forward to your foot (snapping over your left leg while swinging your arms forward).
c. This exercise is done in the same manner as “a” except that you start slightly sitting on the right foot and hold the rung of the ladder with only one hand.
d. This exercise coincides with “a” except that you hold a lower rung of the ladder.
Exercises with apparatus (pulley blocks, springs, etc.)
a. Standing with your back to a wall ladder, your left foot forward and the weight of the body on your right foot, you bend your right arm backwards past your head and grip the wall ladder. Then, you step forward with the left foot.
b. Using the same movements of “a” except, at the moment of the step forward, you let go of the wall ladder and, while continuing the movement of the arm forward, you jump forward over your left leg to your right foot.
Exercises with a volleyball.
a. You throw it up in front of you, jump forward to your left foot, and catch it with a ’’bang” (slapping it down from the top).
b. Doing the same as in “a” except that you jump over your straight left leg to your right foot.
c. Carrying out the same movements as in ’’a’’ and “b” except that, in this instance, you hit the ball with the hand straight ahead (drawing 1).
d. Carry out the same leg movements as in “a”, “b”, and “c”. In this case, your partner throws the ball to you at the beginning and you release the ball from the chest with both hands as you go through your foot action.
Exercises with an axe or a wooden rail.
a. Standing with your left foot forward and the weight of the body on your right foot, you hold the axe all the way back with both hands. With this axe, you execute swings at an imaginary object which is at a height of 2-2J meters (6’6” to 8’) while, at the same time, stepping over the left foot (drawing 3). You must stand far enough from the object so that only the end of the axe touches it when a full swing is executed. Such a position enables you to end your swing in front of you while still going over the left foot. The previous instructions are indispensable for the following exercises.
b. In this case, the axe should be lighter and held in the right hand only.
Exercises with a partner.
a. Standing with your left foot forward and the weight of the body on your right foot, you lock your hands and pull them behind your head. Your partner stands behind you and with his right hand pulls you slightly back. You, then, imitate a thrust. As you are initiating a thrust (onto the straight left leg), your partner releases your hands and pushes you over to your right foot.
b. The movements are the same as in ”a” except that you use only one hand.
c. With the same movements as in “a” except that you hold a ball (or stone, etc.) in your right hand while your partner stands to your right and with his left arm holds your throwing arm and with his right arm assists the exercise (holding under the shoulder). The throw of the object is straight ahead following a vertical line (drawing 4).
Exercises with smooth boards or aluminum pipes (which are thicker at one end).
You stand at a distance of 1.5 meters (5’-6’6”) from a wall, facing it with your left foot forward and the weight of the body on your right foot. (The length of the board or pipe should be equal to the length of the javelin). The throwing arm is drawn back past the head and initiates a thrust. As the thrust is completed, the pipe hits the wall and the hand slides forward on the pipe. (A piece of rope is used to protect the hand from friction). The length of the forward part of the stick should be such as to offer a resistance to the hand as it hits the wall.
Exercises with hard balls, light implements, or spears.
a. Your chest faces the direction of the throw while your left foot is forward and the weight of the body is on your right foot. The ball (2-4 Kilograms or 4.4-8.8 pounds) is held in both hands behind the back. You throw the ball up and forward at the expense of the legs (drawing 5). You must watch out that the body does not lean forward.
b. With the same movements as in “a” except te ball (2-7 kilograms or 4. 4-15. 4 pounds) is held with two hands behind the head. The ball is thrown forward and up (drawing 6). The thrower begins the exercise with an active movement of the right foot and the release of the ball must occur while crossing over the left foot.
c. With the same movements as in “a” except that you hold the ball (1.5 kilograms or 3.3 pounds) with one hand. These excercises may be carried out in front of a mirror.
d. With the same movements as in “c” except that you throw at a target which is ser at a height of 3-5 meters (10’-16’) and a distance of 20-25 meters (65’7”-82’).
e. With the same movements as in “c” and “d” except you hold a spear and make note of the landing and the axis of the spear.
2. Mastering the javelin.
Exercises with parallel bars.
a. Standing with your back to parallel bars, the weight of the body more on the right leg and the arms stretched to your sides, your left arm seizes an upper bar while your right arm reaches below and beyond the parallel bar. You then pull yourself and move to the position of a “taut bow”.
b. With the same movements as in “a” but you stand with your face to the wall.
Exercises with a partner.
a. Standing with your left side in the direction of the throw, the weight of the body more on the right leg, your right arm stretched behind and the left somewhat bent at the elbow; your partner stands behind you and with his left hand drags back the palm of your throwing arm while his right hand brings the forearm of your throwing arm back. You move to the position of a “taut bow” while your partner assists you in moving the elbow of your throwing arm upward (drawing 7).
b. With the same movements as in “a” except that the partner with his left arm assists the shoulder movement of your throwing arm.
c. With the same movements as in “a” except that the partner stands next to the exerciser facing his chest.
d. With the same movements as in “a” except that the partner holds the exerciser under the armpits. The exerciser grabs his partner’s neck with both hands (drawing 8). You then move to the position of a “taut bow”. The partner’s right hand assists the movement in front of the shoulder of the throwing arm while his left hinders the exerciser’s bend to one side.
Exercises with a parallel bar with grenades, shot puts, implements, and javelins.
a. Standing with your left side in the direction of the throw, the weight of the body more on the right leg, your right arm stretched straight back, holding a parallel bar adjusted almost to the level of the right shoulder; you move to the position of a “taut bow” and return to the original position.
b. With the same movements as in “a” except that grenades, shot puts, implements, or javelins are utilized in place of the parallel bars.
c. With the same movements as in “a” except that the right arm is stretched back with a javelin while the left holds the javelin spear-head at head-level; you, then, move to the position of a “taut bow”, overcoming the resistance of the left arm.
d. With the same movements as in “a” except that the coach, standing behind, lightly seizes the javelin at the back end and at the movement to a “taut bow” position guides a correct execution of the exercise.
Exercises “a”, “b”, and “c” and “d” may also be executed in front of a mirror.
3. Mastery of the release of the javelin—through a vertical line from a position standing with the left side in the direction of the throw.
a. Standing with your left side in the direction which you are hitting with your axe (cudgel), the weight of the body more on the right leg while the arm with the axe is stretched to the right; you strike at an object (i. e., a beam), suspended at a height of 2-2.5 meters (6’6”~8’). going over the straight left leg as you strike.
b. With the same movements as in “a” except that the axe is lighter and held by one hand only.
c. With the same movements as in “a” except that you hold a ball or a shot (2-5 kilograms or 4.4-11 pounds). You throw the ball or shot straight ahead going over the straight left leg. At first this exercise may be done in separate movements (i. e., you move to the position of a “taut bow” in one movement and then throw in another movement). Later, you may coordinate the two movements.
d. With the same movements as in “a” except that a grenade, stone, or javelin is held in one hand. When you do this exercise with a javelin you have to watch that your thrust coincides with the shaft of the javelin and the release of it through a vertical line.
4. Mastery of the release of the javelin through a vertical line, with two or three steps (without the cross-over step).
a. Standing with your chest facing the direction of the throw, your left leg behind: your arms stretch behind your head and grip a parallel bar adjusted at shoulder level. You then move to the end of the position of a “taut bow” in the first step.
b. With the same movements as in “a” except that at the moment of the movement to the position of a “taut bow”, you release the parallel bar and, continuing the movement of the arm forward, jump over the straight left leg.
c. With the same movements as in “a” except that a partner stands behind and assists lightly stretching your arms back and aiding in a correct execution of the exercise.
d. With the same movements as in “a” except that you hold onto a horizontal ladder with bent arms. You then move your left leg behind (arching or kicking).
e. With the same movements as in “a” except that you use an axe or cudgel (taking into account all the previous exercises which have bearing on this).
f. With the same movements as in “a” except that gripping a shot put (2-4 kilograms or 4.4-8.6 pounds) with both hands, you throw it straight ahead.
g. With the same movements as in “a” except that you throw balls, implements, grenades, stones, or javelins (with one hand).
With all these exercises, you must watch that the throw begins with an active movement of the right leg and finishes in such a position that a vertical line can be drawn through the extended left leg and the right arm. The exercises may be executed in two and later with three steps. (In the last case, exclude the exercise with the horizontal ladder).
5. Mastery of the cross-over step (drawing 9).
Draw three parallel lines. The distance between the front and middle lines is equal to the length of the cross-over step.
a. Stand with your left foot on the middle line and point the toes so that there is an angle of 40-45 degrees between the feet. The weight is on the right foot. Place the right foot on the third line. As your throwing arm goes straight back, you move your weight over the left leg but still keep the shoulders back. You do the cross-over step putting the right foot on the front line and turn the instep so that it is almost parallel to the front line. Finishing the step with the left foot, you wind up in your original position.
b. With the same movements as in “a” except that after finishing “a”, you reverse your movements so that you return to the original position.
c. With the same movements as in “a” except that in the original position you slightly raise the left leg and begin the exercise with an active step of the left foot to the ground (that is, the exercise is executed with a set rhythm characterized by the movements of the last exercises).
d. With the same movements as in “a” except that you finish the movement to the position of a “taut bow”.
e. With the same movements as in “a” except that the exercise is done with a light shot, grenade, stone, or javelin–with and without the actual throw. (In the last case, watch out so that what you’re throwing leaves in a straight line).
6. Mastery of the technique of bringing the javelin straight back in conjunction with the individual abilities of the thrower.
In solving this problem it is necessary to take into account the various methods of bringing the javelin back: 1. Bringing the javelin straight back first and then turning your shoulder to the right. 2. First turning your shoulder to the right and then bringing the javelin straight back.
7. Doing the two motions at the same time. The thrower must try all three variations and choose the one best suited to his ability. And, he must make use of the following methodical applications.
a. Holding tlie javelin in both hands, you bring it back in 1-4 steps with the help of a trainer who stands behind you holding the javelin at the end. The trainer aids in a correct execution of the exercise. This exercise may also be done in front of a mirror.
b. You bring the javelin back in 4 steps (preserving the rhythm of the acceleration of the last several throwing steps) and then return to your original position.
c. With the same movements as in “a” except that you throw the javelin straight ahead.
In the long run, athletes must master the technique of throwing the standard javelin, applying their experience from throwing various implements, throwing various implements with a run, and gradually increasing the distance of the throw and the run to individual advantage.
Translated from Russian by Robert Buckeye and Wally Swerchowsky from the February, 1959 issue of Light Athletics, published in Moscow, Russia.