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Runway Drills
Runway Drills
I.The javelin throw consists of many parts that ultimately place you in a powerful throwing position to launch the javelin far. In general, the throw is comprised of the Approach Steps, Crossover Steps, Impulse Step, Float, Penultimate Step, Block Step, Release, and Recovery Steps.
I.The javelin throw consists of many parts that ultimately place you in a powerful throwing position to launch the javelin far. In general, the throw is comprised of the Approach Steps, Crossover Steps, Impulse Step, Float, Penultimate Step, Block Step, Release, and Recovery Steps.
The goal is to convert the momentum of the run up into the javelin release by the braking action of the Block Step. The laws of physics will create more javelin velocity (speed of the javelin) than can be done by the arm alone.
The goal is to convert the momentum of the run up into the javelin release by the braking action of the Block Step. The laws of physics will create more javelin velocity (speed of the javelin) than can be done by the arm alone.
By doing the following Runway Drills, you will develop the proper form to be a very powerful body thrower and throw farther than those competitors, who just stop or slow down to throw with their arm!
By doing the following Runway Drills, you will develop the proper form to be a very powerful body thrower and throw farther than those competitors, who just stop or slow down to throw with their arm!
A1. A Skips, B Skips, C Skips, then Right leg A skip/left leg B Skip.
A1. A Skips, B Skips, C Skips, then Right leg A skip/left leg B Skip.
A2. Drive to the Block Drill: This is the most important runway drill for you to master! Emulate Coach Halley's 1...23 without implement in hand. Then add med ball or javelin in hand. Do the appropriate number of reps per set correctly. Watch Kara Winger, Coach Scott Halley, and elite French throwers demonstrating:
A2. Drive to the Block Drill: This is the most important runway drill for you to master! Emulate Coach Halley's 1...23 without implement in hand. Then add med ball or javelin in hand. Do the appropriate number of reps per set correctly. Watch Kara Winger, Coach Scott Halley, and elite French throwers demonstrating:
B. Repeat High Knee Lifts (simulating the run up approach with proper javelin carry).
B. Repeat High Knee Lifts (simulating the run up approach with proper javelin carry).
C. Repeat Crossover Steps (simulating the transition phase cross over steps with proper javelin carry; emphasize equal and opposite high arms).
C. Repeat Crossover Steps (simulating the transition phase cross over steps with proper javelin carry; emphasize equal and opposite high arms).
D. Repeat Run-Withdraw-Run (Count block-leg steps 1, 2, 3) followed by Transition (Count block-leg Steps 4, 5, 6), then repeat with proper javelin carry.
D. Repeat Run-Withdraw-Run (Count block-leg steps 1, 2, 3) followed by Transition (Count block-leg Steps 4, 5, 6), then repeat with proper javelin carry.
E. Repeat Impulse Step and Float (Count Lift, step, step, step, Lift.....repeat; proper javelin carry and closed upper body)
E. Repeat Impulse Step and Float (Count Lift, step, step, step, Lift.....repeat; proper javelin carry and closed upper body)
F. Count 3 to Impulse and Float (Rohler Video)
F. Count 3 to Impulse and Float (Rohler Video)
G. The last Runway Drill practices the full approach Count 7/14 Steps from start to Impulse, float, then no throw but instead a several step runout.
G. The last Runway Drill practices the full approach Count 7/14 Steps from start to Impulse, float, then no throw but instead a several step runout.
Emulate Thomas Rohler as shown in this video:
Emulate Thomas Rohler as shown in this video:
My Movie.movI. 18 Steps Javelin Throw:
To learn 18 Steps Runway, follow the numbered progression listed below. Right handed thrower counts left foot only.
With no implement in hand and keeping all body parts facing forward, do Eighteen steps counting only the left foot striking the runway as numbers 1 thru 9.
Repeat step 1 and add a impulse (jump) off left foot strike (7 count). No turning of the body - stay facing forward.
Repeat step 2 and carry sockball above shoulder and slam ball into ground on count step 8.
Repeat step 3 and add quarter turn of upper body (torso) while keeping lower body facing forward at count 6 and 7. Turn body forward for last 4 steps (& 8 & 9). Watch Donovan Banks 12 o'clock practice throws with Coach Tom Petranoff.
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