The javelin throw is the field event where an athlete runs down a narrow runway then

tosses a long, spear-like object as far as he can into a marked field area. The layout
of the runway, the specs for the javelin and how it's thrown are all governed by the
rules and regulations of the sport.

Runway Specs

The runway must be at least 33 yards and as much as 37 yards long. Two white parallel lines,
slightly wider than 4 feet apart, mark the runway. At the end of the runway is an arch-shaped
foul line with a radius of about 9 feet. The arc, which is made of wood or some other type of
durable material, must be flush with the ground and painted white. The thrower can't touch
any of these lines, leave the runway, or the area outside of these lines, before the javelin
lands.

Equipment Specs

The javelin head is made of metal, tapers to a point and is attached to either a hollow or solid
shaft. The shaft must have a uniform, smooth surface with no ridges or grooves. The javelin
can't have any attachments that can change its center of gravity or throwing characteristics.
The cord grip must have a constant thickness and can't be more than .31 inches larger than
the diameter of the shaft. The javelin used by men must be between 102 and 106 inches long
with a minimum weight of 28 ounces. For women, the length is about 87 to 91 inches with a
minimum weight of 21 ounces.

Throwing Technique

Proper technique requires the athlete to hold the javelin with only one hand on the cord grip.
Gloves aren't allowed, and tape on the fingers is permitted only if its to cover an open wound.
The rules do, however, allow athletes to chalk their hands. The javelin must be thrown with
an over-the-shoulder motion. The competitor can't turn his back to the throwing area until the
javelin is airborne.

Legal Throws

The javelin must land within the "sector" to register a score. This fan-shaped area extends out
from the ends of the arch-shaped foul line. The javelin can't land on the lines marking the
sides of the sector. The metal head of the javelin has to hit the ground first or the throw is a
foul.
Javelin Throw Foul Rules
by MARGARET MERLIE Last Updated: Jan 28, 2015

To throw the javelin as far as possible, many athletes complete a run-up phase
before withdrawing the javelin behind their body to complete crossovers. The final
step to the javelin throw is to plant your foot opposite your throwing arm. This, in
turn, causes the built up forces to transfer through your arm as you whip the javelin
over your shoulder and into the field. With this throw, there are several ways you can
foul.

Throwing Form

Although you can perform variations during your run-up and crossovers, three
aspects of the throw must remain uniform among all competitors. You must hold the
grip on the javelin, release it using an over-the-shoulder technique, and you may not
turn your back to the field until the javelin leaves your hand. Throwing in another
manner results in a foul. This rule ensures safety because the javelin remains under
control when throwing it over your shoulder.

During the Throw

After beginning your throw, you may not touch any boundary line of the runway.
Touching outside the lines results in a foul. If the javelin drops during the course of
your throw, it is a foul; however, the tail of the javelin may hit the ground during the
throw with no penalty.

Landing
Your javelin must land tip first. A throw landing flat or tail first is a foul and is not
measured. When you throw the javelin with proper technique, it should land tip first
because of the position of the center of gravity and the javelin design. This ensures
that you throw the javelin with technique, rather than hurling it. The javelin must also
land within the two sectors in the field set at an angle of 28.95 degrees to the
runway. When the javelin lands outside the sector, your throw is foul.

Following the Throw

After completing your throw, no part of your body can touch over the foul line arc. A
white line or piece of wood at the end of the runway designates the foul line. Once
the javelin lands within the sectors, you may walk off the runway behind the arc line.
When any part of your body goes over the line, whether during the follow through of
your throw or accidentally walking out the front of the runway, a foul will result. This
is to ensure that you are under control when leaving the runway following your throw.

The Role of Bones, Joints & Muscles for

the Javelin Throw
by CRYSTAL WELCH Last Updated: Dec 28, 2015

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. Consult your doctor before taking up
javelin throwing.

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 rotate the body during the throw. Lower body strength and
mobility provide a solid base upon which the throw can be efficiently and accurately
accomplished.

Muscles

Muscular strength and endurance are essential in javelin throwing. Healthy, strong
leg muscles are necessary to increase momentum and achieve the high-intensity
sprinting that leads up to an efficient throw. Upper arm and shoulder muscle
endurance and mobility play a role in determining the throwing speed and form.
Lower arm muscles, including the hands, increase javelin grip strength while
improving throwing velocity. Properly conditioned heart and lung muscles 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 throw and for increasing the throwing distance.

Joints

To perform a javelin throw properly and decrease the risk of injury, joints need to be
strong and flexible, with a full range of motion. Flexible shoulder joints are required to
bring the javelin-holding arm back over the head in preparation for the throw, with the
javelin tilted upward. The shoulder joint 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, must be flexible to allow an
intense level of sprinting, bracing the body and anchoring the throw.

Bones

Javelin throwing could not be done without healthy, strong bones. Leg bone density
and strength are required to accomplish the high speeds needed during the sprinting
stage, prior to the javelin throw. Strong leg bones carry the body's weight and
properly anchor it before throwing the javelin. Strong arm bones increase the
efficiency of motion when holding, lifting and throwing the javelin.

Considerations

Different items need to be taken into consideration while preparing for a javelin
throw. Proper form plays a major role in determining acceleration and velocity levels
and in preventing injuries, such as elbow or shoulder misalignment. Consider
mentally noting whether your elbow is in alignment with your shoulder to avoid
throwing at an incorrect angle.

Javelin Throw Exercises

by PATRICK DALE Last Updated: Aug 15, 2015
Overview

Javelin is a power throwing event. Although the javelin is quite light, javelin throwers
must be strong, fast and athletic to be able to launch the javelin as far as possible.
Throwing a javelin is a whole body movement that starts with a fast run-up and ends
with the arm whipping through as fast as possible.

Power Clean

This exercise will develop whole body power. Stand with your feet hip-width apart
and a barbell at your feet. Bend down and grasp the barbell with an overhand grip
and your hands just slightly outside of your legs. Keep your arms straight, lift your
chest, drop your hips and make sure your lower back is not rounded. From this get
set position, drive with your legs to lift the bar off of the floor. As the bar approaches
hip level, pull with your arms and heave the bar up toward your shoulders. As the bar
comes up, rotate your hands so you catch the bar at shoulder level with your elbows
below and forwards of your hands. Turn your hands over and roll the bar down your
body to your hips and then bend forward to lower it to the ground before repeating.

Medicine Ball Sit-Up and Throw

Medicine ball sit-up and throws will develop a powerful core that is important in
javelin throwing. Lie on your back with your legs bent and holding a medicine ball in
both hands. Keeping your arms straight, lower the ball behind your head until it
touches the floor. In one smooth movement, sit up and throw the medicine ball at a
sturdy wall. Catch the ball as it rebounds before returning to the starting position and
repeat. You can also perform this exercise with a partner catching and returning the
ball to you.

Cable Straight Arm Pullovers

To strengthen your throwing muscles, stand with your back to an adjustable pulley
set as high as possible with a single handle attached to the karabiner. Reach up and
grasp the handle with your left hand, then step forward into a staggered stance so
that right foot is forward. Keeping your abdominals tight, pull your arm forward and
down until your arm is parallel to the floor. Perform for equal reps on both sides of
your body. Remember to change legs when you change arms.

Push Press

Push presses will develop your whole body pushing power and especially your
shoulders. Stand with a barbell supported across your shoulders and held in an
overhand shoulder-width grip. Make sure your elbows are directly below your hands.
Keeping your chest up and your core tight, bend your knees and descend into a
quarter squat. From this position, dynamically extend your legs and hips and use
your arms to drive the bar overhead to full extension. Lower the bar back to the
starting position and repeat.

Medicine Ball Slams

To improve your throwing power, stand with your feet hip-width apart and hold a
medicine ball in both hands. Raise the medicine ball above your head so your arms
are fully extended. Using your legs, core and arms, hurl the ball down to the floor
around 12 inches in front of your feet. Catch the ball as it rebounds, raise it above
your head and repeat. This exercise should have a fast cadence so establish a
rhythm early in your set and try to stick to it.

How to Train for Javelin Throwing

by RYAN HAAS Last Updated: Dec 21, 2015

The javelin throw is one of the few throwing field events in athletics competitions.
Unlike the shot put or hammer toss, javelin throwing requires as much flexibility and
speed as it does brute strength. Your body must operate as single unit to quickly
transfer the force of your lead-up run into a long-distance javelin throw.

Step 1

Start your javelin training session with 30 minutes of warm-up aerobic activity, like
jogging, cycling or swimming. Select your warm-up activity based upon the stage you
are at in your training. Swim during the competition portion of the season to reduce
your chance of injury, but run or bike during the off-season to build endurance and
leg strength.

Step 2

Stretch your muscles for 10 minutes after your warm-up. Stretch your calves,
hamstrings and quadriceps first. Lean into each stretch as you breathe out with deep
breaths. Allow at least 30 seconds for each stretch. Follow your leg stretches with
stretches for your core, back and arms.

Step 3

Lift weights on your strength-training days with as quick a movement as you can
manage. Load the barbells or machines with weights between 70 and 85 percent of
your one-repetition maximum. Use explosive movement exercises like cleans, jerks,
snatches and lat pulldowns to build the fast-twitch muscle fibers in your upper body.
Train each exercise for five or six sets each week, with each set continuing until you
are no longer able to move the bar at a rapid pace.

Step 4

Train your upper body with plyometric exercises like the overhead medicine ball toss
and single-arm overhead throws. Use plyometric pushups, in which you push
yourself into the air a few inches to build explosive power in your chest and back. Try
bounding, skipping and box jumps to improve your leg strength.

Step 5

Break down the run-up and throw into smaller sections so you can drill them more
effectively. Practice running with the javelin horizontal while staying fast and
balanced with the javelin. While running, practice your approach technique by timing
your steps and imagining the transition to release. Accelerate into the moment of
release rather than coming to a stop.
Shot Put, Discus & Javelin Weightlifting
Workout
by STEVE SILVERMAN Last Updated: Nov 12, 2015

The shot put, discus and javelin events in track and field are largely dependent on
the strength, power and explosiveness of the competitor. To prepare for field events,
you need to work on your strength and quickness. To improve throwing in all field
events, competitors must perform exercises to train the necessary muscles correctly.

Weight Training

Lifting weights is the basis for effective performance in the field events. While the
shot put, discus and javelin are different disciplines, they require explosive strength
to perform these events successfully. To build strength, you need to do the bench
press, shoulder press, arm curls, leg press and leg curls as baseline exercises. Do
high-intensity training where you work to exhaustion on each exercise to become an
explosive performer. Don't overdo weight training work. If you lift weights more than
three times per week, you can overtrain, and hurt your strength and power by not
giving your muscles enough time to recover.
Medicine Ball

The medicine ball is an especially helpful tool for discus and shot put throwing. The
medicine ball helps build core strength, which is vital in these two events. Take a
medicine ball and hold it at waist level. Spin to the right with the medicine ball so it is
even with your right hip. Then bring the medicine ball back to your center and shift it
toward your left hip. Shift the ball to each hip 10 times. You can also perform chest
passes, overhead throws, and one arm throws which mimic the movement of the
shot put and javelin.

Box Jumping

This plyometric exercise develops explosive strength in your legs. This is vital for all
three of these events. Stand to the left of a 15-inch box and jump over it so you are
on the right side of the box. Jump back over it so you are on the left side. Do 10
complete back-and-forth jumps. Then stand behind the box and jump over it so you
are in front of it. Then jump back to the point where you started. Do 10 back-and-
forth jumps from back to front.

Tire Flipping

This workout will build strength and quickness. Flipping 50 lb. tires can help a
thrower because of the repetitive flexion and extension of the lower back, knees and
hips. Use a tire that you can flip at least 10 times. Start with the tire flat on the
ground, bend down with your legs on the outsides of the arms and start flipping. After
turning the tire over 10 times, take a two-minute break and then repeat the drill.

Considerations

Building strength, power and quickness in field events is vital to success. However,
you cannot train solely to build strength. You need to practice your event at least 50
percent of the time. Your technique will suffer if you don't take the time to put the
shot, throw the discus or throw the javelin on an every-day basis.
Rules and Regulations for the Javelin
Throw
by MICHELE M. HOWARD Last Updated: Jun 20, 2015

The javelin throw is the field event where an athlete runs down a narrow runway then
tosses a long, spear-like object as far as he can into a marked field area. The layout
of the runway, the specs for the javelin and how it's thrown are all governed by the
rules and regulations of the sport.

Runway Specs

The runway must be at least 33 yards and as much as 37 yards long. Two white
parallel lines, slightly wider than 4 feet apart, mark the runway. At the end of the
runway is an arch-shaped foul line with a radius of about 9 feet. The arc, which is
made of wood or some other type of durable material, must be flush with the ground
and painted white. The thrower can't touch any of these lines, leave the runway, or
the area outside of these lines, before the javelin lands.

Equipment Specs
The javelin head is made of metal, tapers to a point and is attached to either a hollow
or solid shaft. The shaft must have a uniform, smooth surface with no ridges or
grooves. The javelin can't have any attachments that can change its center of gravity
or throwing characteristics. The cord grip must have a constant thickness and can't
be more than .31 inches larger than the diameter of the shaft. The javelin used by
men must be between 102 and 106 inches long with a minimum weight of 28
ounces. For women, the length is about 87 to 91 inches with a minimum weight of 21
ounces.

Throwing Technique

Proper technique requires the athlete to hold the javelin with only one hand on the
cord grip. Gloves aren't allowed, and tape on the fingers is permitted only if its to
cover an open wound. The rules do, however, allow athletes to chalk their hands.
The javelin must be thrown with an over-the-shoulder motion. The competitor can't
turn his back to the throwing area until the javelin is airborne.

Legal Throws

The javelin must land within the "sector" to register a score. This fan-shaped area
extends out from the ends of the arch-shaped foul line. The javelin can't land on the
lines marking the sides of the sector. The metal head of the javelin has to hit the
ground first or the throw is a foul.

Parts of the Javelin

by THELMA GOMEZ Last Updated: Jul 12, 2015

Overview
The javelin is a long spear-like piece of equipment that is used by men and women
in the javelin throw field event. The javelin is one fixed piece of equipment made up
of three parts, the shaft, head and grip. The javelin may not contain any moving
parts. Females will use a 600 g javelin ranging in length from 2.2 m to 2.3 m; young
boys use a 700 g javelin with a length of 2.3 m to 2.4 m; and men will use an 800 g
javelin that has a length of 2.6 m to 2.7 m.

Shaft

The shaft is the major component of the javelin to which the grip and the head are
affixed. The shaft may be solid or hollow in construction. The shaft must be made of
metal or other suitable material. The surface of the shaft should be smooth and free
of any scratches, dents or bumps and is uniform throughout. The shaft tapers from
its widest point of 20 mm to 30 mm in the center of the javelin to the tip and tail of the
javelin. The taper to the tip of the javelin should be so the angle of the point is no
more than 40 degrees. At a distance of 150 mm from the tip the diameter of the shaft
should exceed the maximum diameter of the shaft by more than 80 percent. At the
midpoint between the center of gravity and the tip the diameter of the shaft should
not exceed 90 percent of the maximum diameter. At a distance of 150 mm from the
tail the diameter of the shaft should not be less than 40 percent of the maximum
diameter of the shaft. At the midpoint between the tail and the center of gravity the
diameter of the shaft should not exceed 90 percent of the maximum diameter. The
diameter of the shaft at the end of the tail should not be less than 3 1/2 mm.

Head

The head of the javelin is located at the tip of the front end of the shaft. The head
must be made entirely of metal. The tip of the head ends in a sharp point and may
be reinforced with metal alloy. The head ranges in length from 250 mm to 330 mm.
The distance from the tip of the head to the center of gravity of the javelin should be
no less than 0.8 m and no more than 1.06 m from the center of gravity.

Grip

The grip covers the shaft and it is held by the athlete during each attempt. The grip is
located over the center of gravity of the javelin. This position is just behind the
maximum diameter of the shaft. The grip should be uniform in thickness and should
not exceed the diameter of the shaft by more than 8 mm. The grip should have a
nonslip pattern surface. It must not contain any indentations of any kind.