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0 Introduction Developed and cultivated as a hand-thrown projectile weapon, the javelin was a popular armament in the ancient world. Deriving from the French "javeline", meaning short spear, the javelin achieved prominence on the battlefield in the centuries prior to the medieval period. Commonly used as a skirmishing weapon for quick, strategic strikes during warfare, javelin throwing was a common fixture in ancient Greek, Roman and Egyptian armies.

2.0 The History of the Javelin The javelin throw is a field athletic event. In the event, a spear-like object is thrown at a distance from the throwing circle. This object is known as "javelin". The javelin is generally made from metal, fiber glass or carbon fiber. The javelin has a strong historic record, going back around 3000 years, to the times of the Mycenaeans and the Romans. The javelin throw was a game developed in ancient Greece whose idea was derived from the tactics employed from hunting and war. It was originally designed as an offensive weapon and used in favour of the spear as it was lighter and could be thrown rather than thrust, allowing long distance attacks against an enemy. Javelin throwing originated out of necessity, not from athletic contests. Spears were used to hunt and kill animals for food and during combat in ancient times.

The original javelin was made of olive wood, about as long as a man is tall and had either a metal tip or a sharpened end point. The measuring was between 2.30m and 2.40m with a weight of 400 grams. The design of the javelin differed greatly from the design most people have now become accustom to, with the athlete holding onto a thin leather cord wrapped around the middle of the javelin, rather than the javelin itself. The thrower held the javelin by his fingers using a leather thong attached to the poles center of gravity. The thong was meant to improve the throwers aim, precision and distance. 1

Figure 1: Javelin for hunting and war

Javelin throwing is thought to have been a sport enjoyed by ancient Greeks. Javelin throwers competed while riding horses, which served to further increase the skill required in the sport. Unlike other throwing events, javelin allows the competitor to build speed over a considerable distance. In addition to the core and upper body strength necessary to deliver and implement, javelin throwers benefit from the agility and athleticism typically associated with running and jumping events. The athletes thus share more physical characteristics with sprinters than with the other heavier throwing athletes. The javelin saw its introduction to the sporting world in the games of the ancient Greeks in around 500 BC, with a much lighter design than their military counterparts, the objective was to achieve the greatest distance. By 708 BC, the ancient Olympics had two forms of the javelin event which are to throw the javelin the farthest distance using a sling and to hit a specific target with the javelin. Currently, javelin throwing is practiced only as a sport event. The event demands good speed as well as flexibility and power on the part of the athletes competing. The athletes gain speed in 2

the run-up to their throws. After release, the javelin can gain speed of almost 113 kilo meter per hour. The javelin throwing event is often excluded from the athletics program during competitions as the event involves certain amount of risk. However, modern javelin throwing is showcased in track and field competitions at high school, collegiate and professional levels.

Figure 2: Javelin throw while riding horse

The sport of javelin throwing was first introduced to the Olympics Games in 1906 in Athens, as a freestyle event with very few rules and regulations over design. The 1912 Olympics saw the formation of the IAAF, setting strict rules and regulations on the design of the javelin and with it, the first world record. In 1912 was the only appearance in the Olympics of two-handed javelin throw, an event in which the implement was separately thrown with both the right hand and the left hand and the marks were added together. Quite popular in Finland and Sweden at the time, this event soon faded into obscurity, together with similar variations of the shot and the discus. The javelin and hammer throw have been dominated by Europeans, especially Scandinavians. Finland's Matti Jrvinen achieved the most world records - 10, set between 1930 and 1936. Of the 69 Olympic medals that have been awarded in the men's javelin, 32 have gone to competitors from Norway, Sweden, or Finland. The women held their first Olympic 3

javelin competition in Los Angeles in 1932. In the following years the world record and Olympic gold distances continued to increase, culminating in a world record distance of 104.8m, set by Uwe Hohn in 1984. Distances such as these posed significant safety risks as there was the possibility of overshooting the stadium and the javelin landing in the crowd. Furthermore, there was an increasing amount of times when the javelin would land flat on the ground, resulting in heated protests when these throws were declared invalid by the competition officials.

In an effort to solve these problems the IAAF redesigned the mens javelin, with effect from the 1st April 1986. The redesign saw the centre of mass moved 40mm forward from the centre of pressure- the point where aerodynamic lift and drag forces act (well talk about this more later). The tip of the javelin was also modified to be blunter and less aerodynamic. These changes mean the javelin travels a shorter distance and descends at a steeper angle, helping the javelin stick into the ground rather than simply laying down. The womens javelin saw no cha nge until 1999 when the records similarly increased to a potentially dangerous distance and the javelin saw the same redesign.

The record with the new javelin has moved from 85.74m (1986) up to 98.48 meters (1996). Twenty-five javelin throwers have achieved a world record, 21 with the old javelin (34 times), and 4 with the new javelin (8 times). A number of records with the new javelin were disallowed because these new javelins were later judged to have been designed outside existing regulations. Nine world record holders have also been Olympic champions: Lemming, Myyra, Lundqvist, Jarvinen, Danielsen, Lusis,

Wolfermann, Nemeth and Zelezny. Only two (Danielsen, 1956; Nemeth 1976) achieved their world records in Olympic competition.

Modern day, the javelin throw is still an essential component to track and field events in many different local, regional, national and international sports competitions, including the Summer Olympic Games, according to Olympic.org. The modern-day javelin is made from metal or wood, consisting of a metal spear-like point, but it no longer has the leather thong like it did in ancient Greece. Various track-and-field or javelin-throwing associations and clubs exist on the local to international level as well, in which men and women alike compete.

3.0 Javelin Equipment All that are really needed to throw the javelin in terms of equipments are an appropriately weighted javelin and javelin boots. Depending on the level of competition an athlete is engaging in, their respective bodily needs as determined by the strain they subject their body to during delivery, and the environment in which they will be throwing, other equipment might be necessary.

1) The Javelin The size, shape, minimum weight, and center of gravity of the javelin implement itself are all defined by IAAF rules. In international competition, men throw a javelin between 2.6 and 2.7 meters in length and (at least) 800 grams in weight, and women throw a javelin between 2.2 and 2.3 meters in length and (at least) 600 grams in weight. The javelin is equipped with a grip, approximately 150 mm wide, made of cord and located at the javelin's center of gravity (0.9 to 1.06 meters or 0.8 to 0.92 meters from the tip of the javelin for men's and women's implements, respectively).

Figure 3: Javelin

2) Javelin boots / spikes Ideally, javelin throwers wear javelin boots, which have spikes located on the front of the foot (essentially the same position as a runner's spikes) along with spikes on the heel. The spikes needed depending on the runway. Some surfaces require short, ceramic spikes (mondo) and others, especially grass runways, require longer spikes to prevent slippage. A maximum of eleven spikes with a maximum 12mm length and 4mm diameter is permitted. It is also recommended that javelin throwers bring a brush of some sort to clean grass or dirt out from between the spikes of the javelin boots. The outsole construction of the shoes, offer optimal traction during the approach and plant of a throw. These performance enhancing shoes closely resemble jumping spikes due to the similarities between the approaches involved in the two events. Throwing spikes have to be strong and supple in the sole, subject to the strain of spinning, with robust, semi-rounded edges for easy turning and greater spin speed. Although lightweight, they have to bear the weight of extra-large sized athletes, hence the strings are often supported by extra strapping (velcro or similar).

Figure 4: Javelin boots / spikes

4.0 Javelin Throwing Area and Throwing Sector Based on International Association of Athletics Federations (IAAF) field rules and specifications, the minimum length of the runway shall be 30m (98 ft.-5 in.). The maximum length of the runway is 36.5m (119 ft.-9 in.). It shall be marked by two parallel white lines 5cm wide and 4m apart (lines are not a part of the 4m measurement, therefore the full width of the runway shall be a minimum of 4.3m, or 14 ft.). The throw shall be made from behind an arc of a circle drawn with a radius of 8m. The arc shall consist of a strip painted or made of wood, metal 7cm wide. The arc shall be painted white and be flush with the ground. Lines shall be drawn from the extremities of the arc at right angles to the parallel lines marking the runway. These lines shall be white, 75cm long and 7cm wide. The maximum lateral inclination of the runway shall be 1:100 and 1:1000 downward in the throwing direction.

Figure 5: Javelin throwing area and throwing sector

Figure 6: Javelin throwing sector

5.0 The Javelin Regulations The javelin must be held at its grip and thrown overhand, over the thrower's shoulder or upper arm. The athlete is prohibited from turning completely around to point at which his back faces the direction of the throw. This regulation prevents throwers from attempting to spin and hurl the javelin sidearm. Javelin throwers are provided with a 4 meters wide runway that is at least 30 meters long. The runway ends in a curved arc from which their throw will be measured. Like the other throwing events, the thrower may not leave the throwing area until after the implement lands. The need to stop before the arc limits how close the athlete can come to the line and the maximum speed achieved at the time the javelin is released. The javelin is thrown down the field for distance, towards a "sector" covering an angle of 29 degrees (29) that extends outward from the arc at the end of the runway. A throw is only legal if the tip of the javelin lands within the sector, which the lines marked on the field, and the tip strike the ground before any other part of the javelin. The javelin must be thrown using a deliberate, above the shoulder motion and the last contact with the javelin must be with the cord grip. The distance of the throw is measured from the throwing arc to the point where the tip of the javelin landed. The distance is rounded down to the nearest centimetre.

Figure 7: Measuring technique (yellow line)

A round consists of one attempt by each competitor in turn, and competitions typically consist of three to six rounds. The thrower with the longest single legal throw (over all rounds) is the winner; in case of a tie the competitors' second-longest throws are also considered. Competitions involving large numbers of athletes sometimes use a "cut". All competitors compete in the first three rounds, but only those who are currently among the top eight or have achieved a minimum distance are permitted to attempt to improve on their distance in an additional three rounds. Several scenarios may occur during the course of the throw that are considered a foul. Fouls include touching any of the lines on the field with any part of your body before the javelin lands on the ground, holding the javelin by any part other than the cord grip and leaving the area of the runway before the javelin touches the ground. If the javelin breaks during the throw attempt, or while it is in the air, it doesn't count as an official throw.

The javelin competitors are not permitted to use any aids or accessories to help launch the javelin any farther. You are not allowed to tape any part of your hand, fingers or thumb unless it is covering an open wound. Even if you are taping a wound, the covering must be shown to the head judge before the attempt is made. Putting chalk on the shaft of the javelin to enhance your grip is permitted, and you can wear a support belt around your waist.

6.0 The Fundamental Movement in Javelin Throw 6.1. Phases of Javelin Throw The javelin throw is one of the popular track and field events. It is requiring not only strength and speed, but also proper throwing technique. There are several steps to throw a javelin, which can be broken up into a series of six phases. Each phase is intended to progress fluidly into the next, allowing momentum to build until the javelin is released to ensure optimal throw distance.

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a) Phase 1 Start and carry The start and carry, also known as the approach, consists of gripping the javelin, assuming the correct form and beginning your approach down the marked runway for your throw. Firstly, grip the javelin with your palm facing up, in line with the direction of the throw. Hold the cord between the thumb and index finger for an American-style grip (A), between the thumb and middle finger for Finnish style (B) or between the index and middle fingers for Fork style (C). In general, regardless of the grip style, it's important to keep the fingers pressed securely on the javelin in order to produce a slight spin at the release.

Figure 8: Grip style

To position yourself for the carry, place your right foot forward and raise the javelin above your shoulders and a little above ear level (or hold above head). Make sure that your elbow is pointing forward as well as positioning the javelin parallel to the ground or slightly pointing down, depending on the thrower's comfort level. Then, begin your acceleration with a left-foot, right-foot running pattern. Depending on experience, the number of strides used in the approach run should be between 13 and 17 strides and maybe fewer for those that are really inexperienced. While running, the javelin thrower should remain on the balls of the feet with hips tall and underneath the body. Unlike sprinters, the free arm should swing across the body while maintaining a strong flexed carrying position in the javelin arm.

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Figure 9: Carry the javelin and approach run

b) Phase 2 Withdrawal The aim is to ensure the withdrawal movement does not affect the athlete's momentum. A checkmark can be used to indicate start of the withdrawal phase that commences with the right foot and lasts for two strides. The point where your withdrawal should begin is typically marked on the runway. At the checkmark, you have to accelerate ahead of the javelin rather than physically pushing the shoulders and javelin back. Though if there is no marker then you should begin when you've covered approximately two-thirds of the distance to the throwing arc. Head remains facing in the direction of throw. Maintain hips at right angles to the direction of running. Drive the right leg forwards and upwards to help maintain the correct position of the hips. This throwing posture designed to provide you with more momentum for your throw.

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Figure 10: Performing the withdrawal phase

c) Phase 3 Transition The transition, also known as the cross-over, allows you to use the momentum you've built up during your approach and adjust your body so that your throw gets the most benefit out of it. The aim of the transition phase is to place the right foot ahead of your centre of gravity so as to produce the characteristic lean back. This must be achieved by advancing the right foot forward and not by leaning back. It must be a single long stride. Right foot remains close to the ground to maintain forward momentum. Right heel makes contact with the ground. As the right foot is advanced forward, the left foot is advanced ahead of the vertical axis so as to be in place ready for a quick plant after the right foot has landed - the trunk is inclined backward at an angle of about 115 to the forward horizontal direction. The cross over phase ends when the right foot makes contact with the ground and the left leg is forward in the air. Make sure to shift your hips slightly to increase the length of your stride and arching your back. Draw back your

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throwing arm as part of the movement to increase the tension in your muscles and prepare yourself for the throw.

Figure 11: Transition phase

d) Phase 4 Delivery Delivery is the act of actually throwing the javelin and is made up of two steps. The first is the pre-delivery stride, a final stride made as you complete your transition. The left leg reaches forward. Face your head forward and keep your shoulders level as you make the pre-delivery stride, where the shoulders and javelin are parallel. Throwing hand must be above the level of the shoulder and the trunk is upright. Plant your foot as it comes down and beginning the actual throw.

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Figure 12: The pre-delivery stride

The second step is the delivery. Following contact of the left foot with the ground, the left side must brace against a thrusting right leg action. Right leg drives upwards and forwards bringing the hips at 90 to the direction of throw. Shift your hips and twist your torso to incorporate your forward momentum into the throw, extending your arm as your torso twists and releasing the javelin at approximately a 33-degree angle for maximum distance. The release angle (angle between the horizontal and the javelin) for the javelin has to take into consideration aerodynamic lift and drag, (Baronet, 2000). Throw the javelin as close to straight down the middle as possible, since throws that travel outside the landing arc which is about 4 meters wide at the end of the runway will be disqualified.

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Figure 13: Release the javelin

e) Phase 5 Recovery The final stage of throwing the javelin is the recovery. As you plant your lead foot and shift your body to make your delivery. Allow your weight to carry over your left leg after your throw. Continuing to turn your hips, swing your right leg out front and plant it into the ground, allowing it to bend and bring you to a stop. This is preventing you from crossing the throwing arc so that your throw doesn't get disqualified. You may need several feet of space to plant your foot and stop your forward momentum, so it's important to make sure that you have enough room for recovery.

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Figure 14: Recovery phase

Figure 15: Full phases of javelin throwing 17

6.2. The Body Movement System A strong, healthy musculoskeletal system is needed for participating in the javelin throw. Components of the musculoskeletal system -- bones, joints and muscles -- play a number of major roles in the javelin throw, including enhanced endurance, strength, speed and mobility. Javelin throwing is not for everyone and requires immense practice, determination and fitness.

In facts, the javelin throw is a high-endurance activity that involves the entire body in a movement that resembles throwing a spear. Upper-body strength and flexibility are needed to lift, carry and throw the javelin at high speeds. Abdominal, or core, strength and flexibility are needed to rotate the body during the throw properly. Lower body strength and mobility are needed to provide a solid base upon which the throw can be efficiently and accurately accomplished.

The perfect javelin throw balances speed, technique and strength. To attain this balance, many muscle groups are engaged. The legs are used during the approach, the arm is used to hoist and stabilize the javelin and the shoulder is involved in both stabilization and release. Strengthening and stretching the muscles engaged in a throw are important in javelin training, as keeping them strong and limber can increase reach and precision.

Muscular strength and endurance are needed to perform a variety of roles in javelin throwing. Healthy, strong leg muscles are necessary to increase momentum and achieve the high-intensity level required in the sprinting action leading up to an efficient throw. The more endurance a muscle has, the more intense the sprint and throw can be and the longer the muscle can be used without fatigue. Upper arm and shoulder muscle endurance and mobility play a role in determining the throwing speed and form. Lower arm muscles, including the hands, will increase javelin grip strength while improving

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throwing velocity. The stronger the muscle, the more intense and faster the javelin throw can be. Properly conditioned heart and lung muscles, needed for cardiovascular functioning, are necessary for the sprinting action and intense breathing involved in a javelin throw. Strong abdominal muscles provide a foundation for turning the upper body in preparation of the javelin throw and for increasing throwing distance.

In addition, joints need to be strong and flexible, with a full range of motion to perform a javelin throw properly and decrease injury risks. Flexible shoulder joints are needed for the demanding movement of bringing the javelin-holding arm back over the head in preparation of the throw, with the javelin tilted upward. The shoulder joint then rotates to bring the javelin forward during the release. A strong and flexible elbow is needed to release the javelin during the throw sequence properly and quickly. Proper form plays an essential role in preventing injury. Leg joints, including the hip, knee and ankle, need to be flexible enough to allow an intense level of sprinting, bracing the body and anchoring the throw.

Besides, javelin throwing could not be done without healthy, strong bones. Leg bone density and strength are needed to accomplish the high speed levels needed during the sprinting stage prior to the javelin throw. Strong leg bones allow the body to carry its weight and properly anchor prior to throwing the javelin. Strong arm bones increase the efficiency of holding and lifting the javelin.

Throwing comprises of two phases, the preparatory phase and the throwing phase. Most actions are rotational in the transverse plane and longitudinal axis and the two joints primarily involved are the elbow and shoulder. The elbow is a hinge joint formed by the humerus and ulna. The shoulder is a ball and socket joint formed between the humerus and the scapula.

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Figure 16: The musculoskeletal system used in javelin throw

In choosing the correct motion in such a skill as throwing for distance, there are many factors to consider. These include the starting position and starting speed of the limb segments, the times of activation and deactivation of the various muscles, and the amount of activation throughout the throw. The amount of activation requires careful control because turning on all muscles maximally would destroy the proximal-to-distal sequence and reduce the kinetic energy transferred to the implement.

Many throwing actions involve rotation of the body about the longitudinal axis. The reason is that the velocity of the projectile can be maximized by the work done by the large rotators of the hip joints and trunk. Many short muscles produce rotation between adjacent vertebrae. These muscles can shorten by only a small amount, but 20

their large number facilitates substantial work. More superficial trunk muscle span more than one intervertebral joint. They can produce considerable moment as they lie at some distance from the axis of intervertebral rotation, and they also can shorten by a substantial amount. Hip rotators can develop moment and angular displacement relative to feet, which are firmly planted on the ground.

All of these actions can produce muscular work that can be transferred to the shoulder girdle and appear as kinetic energy. Provided that the shoulder musculature can resist the inertial effects of the arm, the kinetic energy generated in the shoulder girdle can be transferred to an arm holding a projectile. We now have an arm rotating about a longitudinal axis through the trunk and the projectile undergoing circular motion with an angular velocity and a radius of rotation. We can conclude that the greater proximal work done by the trunk and hip musculature produces a velocity in the projectile that is greater than that produced by horizontal adduction of the shoulder joint alone.

7.0 References Arthur, E. C. Biomechanical analysis of fundamental human movements . Champaign, IL: Human Kinetics Bowerman, W.J. & Freeman, W.H. (1991). High-performance training for Track and Field. Champaign, IL: Leisure Press. Enoka, R.M. (1994). Neuromechanical Basis of Kinesiology. Champaign, IL: Human Kinetics Paish, W. (1976). Track and Field Athletics. London, UK: Lepus Books.

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