Javelin - Kansas Cross Country Track and Field Coaches
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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]
Lifting
Basic core lifts
Olympic lifts-age/grade appropriate
Split cleans and snatch
Body Core- Abs with body weight and balls
Rotation
Extensions
Progressing into explosive movements
Overhead pulls
Conditioning-base building
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
Continue base building or start
Drill work
Foot work with balls and Javelin
Crossovers, knee drive, light feet, etc., conscious of tip
Grip
Sticks-for tip control
5-10 yards
Working on Feet, hip, chest, shoulder, elbow, and hand
positions
Med ball throws
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.
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
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.
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