How to do the perfect Javelin run up. We have broken this down into three parts starting with a simple walking three step approach and building to a full run up. Part one is a walking approach aiming to develop a specific rhythm which will be maintained when greater speed is built up on the runway.

Walking approach

So now we are going to build up the run up and the starting point is three steps. The very first stage is a 1, 2, 3 rhythm.

  • The thrower starts with their feet together.
  • Starting with the left foot for a right-handed thrower.
  • The Javelin should be held back and high as you walk forward.
  • Drive the outside heel up at the point of throw.

The heel goes up and out which takes the hips forward and starts to bring the body into the throw. Relax the arm and work off the legs with the 1, 2, 3 step rhythm.

Javelin specific rhythm

The next stage is to change the rhythm of the drill into a more Javelin specific rhythm which is 1.........2..3 as opposed to the 1.2.3 even rhythm above.

  • Feet together, starting with the left foot for a right handed thrower.
  • Throwing arm back and up, non throwing arm up and forwards in the direction of throw.
  • Practice first without the Javelin to get the rhythm of the legs right. Then with the Javelin.
  • Working off the legs with a nice relaxed arm position.
  • Aim to drive the right foot in front of the left - crossing over rather than just skipping it to meet the front foot.
Related Articles

Javelin Drills - Warm Up

We outline specific stretching and mobility exercises to do before beginning a Javelin training session and to prepare an athlete for throwing the Javelin in competition. These are ideal as part of...

Javelin Drills - Standing Throw

Elite Javelin coach Tim Newemham explains how to do a technically perfect standing throwing and examins some of the common faults beginners make. Getting the standing throw perfect from the start is...

Javelin Throwing - Common Flight Errors

Javelin coach Tim Newenham explains some of common errors made throwing the Javelin by examining the flight of the implement. He relates common technical faults to whether the Javelin goes tail...

The Grip

There are three main grips used in Javelin throwing. There is the V grip, the second finger and thumb with the first finger going up the binding and probably the simplest to coach is the first...

More Athletics: