Wednesday Medball Practice

Med Ball Drills

Throwing the javelin too often can strain your throwing arm and elbow.  Therefore, our practice plan schedules throwing the javelin on Mondays  and one/or two days later in the week (maybe a javelin meet). 

Throwing the light med ball into a net, brick wall, or partner in the field reduces the stress on the arm, but still allows you to develop good technique.  

On Wednesdays, we will throw a sockball (weighted ball inside the boot sock that restricts distance) and focus on learning how to do a left leg block (without bending the knee) and allowing a bend forward at the waist (Hinge).  

Therefore, we are combining the coaching advice of Bob Kouvolo (former USA elite javelin athlete & current college throws coach at North Greenville University in South Carolina) and Scott Halley (former NAIA Javelin Champion & professional private javelin coach).  

I.  Jog & Stretch:  After doing your daily practice warm up, complete the following net/med ball drills with also executing the waist hinge movement:  

A. Standing Sock Ball Slams

1. Rocking Chair:  Rock twice from A to B, then on third rock, slam med ball into ground (like spearing fish javelin drill), but move chest to parallel to ground and 'donkey kick' (raise right foot straight up) into 'skate' position, then add two step finish.  

B.  Repeat sockball slam from 3 Steps (Impulse Step and Throw):  Emulate NGU throwers hinge to skater's position and recover steps!

C.  Repeat sockball slam from 6 Steps (Withdraw right arm, count & 6 & 7 & slam - skate - 2 step finish.   Emulate NGU throwers!

D.  Repeat sockball slam from 8 Steps.  E. Repeat sockball slam from Full Approach.

If the net is not available, then throw with a partner in the field (gradually increasing the distance apart and have your partner do the same in the return throw).  Partner allows the ball to bounce, not catch (avoid hand injuries).

Do NOT throw hard or for distance!  Easy throws with good technique!  

Watch the following videos for examples of how to:

Hinge & Skate

NGU Throws Coach, Bob Kouvolo, shared training video clips of his college athletes practicing Sock Ball Throws (Hinge release, ride the block leg to a skater's position, and 2 step recorvery.  I added clips of Kara Winger setting a new American Record (68.11 Meters), in 2022.  Can you spot her Hinge and Skate technique?

Coach Scott Halley

Scott Halley has numerous Youtube Videos demonstrating his philosophy on learning how to throw the javelin.  I am impressed by his knowledge and ability to demonstrate and explain his coaching points.  The following video shows his high school athletes throwing weighted balls into a net and practicing technique drills (I would like to see his athletes complete the Hinge & Skate movement that NGU demonstrates):

Kelsey Barber

The 2022 World Champion (66.91 meters) practices her technique while throwing a med ball into the net.  Please note the kinetic chain of foot, knee, hip, shoulder, and arm strike!

Thomas Rohler

In the following video, Olympic Champion Thomas Rohler demonstrates how to do a standing throw (foot, knee, hip precedes the shoulder/arm strike), 3 Step Ball Throw and 5 Step Ball Throw:

Rohler 6 Count Ball Throw

In this video, Rohler practices throwing a ball off a longer run up.  He exemplifies a 6 count  (12 steps & Throw) full approach throws.

Note - In 2024, I coached my throwers to do a 6 count in which 1,2,3,4,5,6, and throw.  In 2026, I am recommending a 7 count/14 steps from start to impulse plus & throw!