Transcript Javelin - Kansas Cross Country Track and Field Coaches

John Oshel
Shawnee Heights High School
4201 S.E. Shawnee Heights Road
Tecumseh, KS 66542-9795
Phone: (785) 379-5880
Fax: (785) 379-5967
[email protected]
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Lifting
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Basic core lifts
Olympic lifts-age/grade appropriate
 Split cleans and snatch
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Body Core- Abs with body weight and balls
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Rotation
Extensions
Progressing into explosive movements
Overhead pulls
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Conditioning-base building
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Timed run 8-12 minutes
Progress into shorter/quicker distances and times
Plyometrics
 Ground level –bounds, skips, hops (lateral movements)
 Hurdles /cones (lateral movements)
 Boxes
 Stairs
Ball work
Everything is done with both arms-flexibility in mind
1k balls for single arm
2k balls for double arm
 Close to wall- single and double
 Foot placement- single and double
 Walk into plant- right and left
 Crossover into plant and throw
Age and level appropriate
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Continue base building or start
Drill work
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Foot work with balls and Javelin
 Crossovers, knee drive, light feet, etc., conscious of tip
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Grip
Sticks-for tip control
 5-10 yards
Working on Feet, hip, chest, shoulder, elbow, and hand
positions
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Med ball throws
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1-2k partner catch increasing distance
800gram-1k long catch
1-4k overhead, behind back, from hip, from squat
Coaching tipmake sure all throwing positions are for throwing
the javelin.
Speed work
10-50 yards top at 100 yards.
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Approach position
Crossover phase drill
5-30 yards with and without javelin
Transition drill
forward approach to crossover with javelin
High leg hurdle drill
 Box plant drill
 Walking into plant drill with soft right
With javelin
 At a steady speed
 With acceleration
 Sideways
 With repeated crossovers
 Crossovers mixed with normal running
 Over low obstacles between each stride
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Approach work-Individualized
Approach- 5-15 strides
Crossovers- 3-7
If handling speed is a problem have the athlete
just do crossovers
Throw hard at least two days to rest. On the other
days do all drill work and throw up to 70% set by
cone.
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Don’t always look at the distance
Speed down the runway
Javelin control for the entire approach
How fluid are the strides
Are they pulling or pushing with the feet/legs
Are they planting to help their hips
Soft rear leg
Long pull
Over the top
Stop the plant
Chest /eyes