Javelin Warm-Up Drills

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 a warm-up in preparation for training or competition and improve shoulder and spine mobility.


Specific stretching exercises to prepare an athlete for throwing the Javelin:

Mobility 1

The first drill involves taking a wide grip of the Javelin and taking it overhead.

  • Overgrasp and take it up and over the head and back down the other side.
  • Start with a very wide grip and gradually get narrower as you warm up.
  • You will find you will reach a sticking point just overhead.
  • It is important you have a loose shoulder to throw otherwise the arm comes through very early and low.

Common mistakes include:

  • Too narrow a grip so you have to bend your elbows to move the Javelin overhead.
  • Or having the grip ridiculously wide so no stretch is felt at all.

Mobility 2

The next drill is a little like a canoeing action taking the Javelin overhead in a rhythm.

  • Take it over on one side, then the other side comes over.
  • Again, this should be felt on the shoulders, keeping the arm out straight.
  • Do it one way a few times before reversing and doing it the other way round.

Common mistakes include:

  • Too narrow a grip so the elbows have to bend.


This stretching exercise is very specific to Javelin.

  • Place the point of the implement in the ground and grip high.
  • Lean forwards underneath the Javelin to stretch the arm.
  • First, this is done as a gentle stretch, then it can be done by rotating the arm outwards.
  • Try to keep the same pressure on all the time working around the shoulder joint.

The aim is to increase the flexibility of the shoulder so you can increase the range of motion that a pull or force can be applied to it when throwing.

Vortex throws

Gentle throwing of the Vortex darts can gradually build up the throwing action.

  • Start with gentle throws and as the arm and shoulder warms up increasing the effort until full effort can be applied.
  • You can judge the speed of release by listening to the whistle sound that it makes when released.
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