If being good at javelin and not breaking yourself in the process sounds like something you might be into, then it is probably a good idea to work on your javelin flexibility. Throwing a couple of days a week along with weight training, plyometrics, and sprinting can make the body really tense. The battle for flexibility is not just a pre-season or mid-season thing, rather a year-round endeavor. Luckily, gaining the elasticity to be a successful injury-free javelin thrower can be accomplished in minutes a day without fancy equipment. Below is a list of simple exercises that will help you reach your flexibility goals.
Starting off, it would not be recommended to do this every day. After a week or two, you can start to do these exercises daily before and after practice to stay limber all season long. Also, these are just a few basic exercises- feel free to add or subtract as you need to.
Warm-up!
Always get a good dynamic warm-up before a flexibility or throwing session.
Javelin Mobility Drills that can be done anywhere
What you will need: javelin, broomstick, pvc pipe, etc. Basically, anything that resembles a javelin.
Arms- Front/ Back
Grab your javelin a little wider than shoulder-width apart. With your arms extended, slowly rotate your arms overhead until the javelin touches your back. To complete the rep, slowly rotate the javelin back overhead to the front of the body. Do this 20 times, moving the hands closer to the middle of the javelin every 5 or so reps. (You can even add weight to this stretch over time)
Windmill- alternate
With the same grip as before, rotate the arms one at a time overhead in a circular motion. Do this 10 times and repeat in the opposite direction.
Rotational knee hikes
Place the javelin on your shoulder and secure it with your arms/hands. Rotate the trunk to the left and hike your left knee in the opposite direction. Do the same in the opposite direction and repeat 10 times.
Tail Touches
With your feet about shoulder-width apart, grab the middle of the javelin around the cord, holding the javelin vertical. Now extend your arms overhead so the javelin is parallel to the ground. Now bend back, reaching back further with the arms, until the tail of the javelin touches the ground. Return to the start position and repeat for a total of 10 reps.
Single/Double Arm Stretch
With your javelin standing vertical, grab the javelin just high enough to raise your chest off the ground (if laying on the ground) or just within reach (if standing). Now slightly lean into the stretch and hold the position for 10 seconds. Repeat this with your opposite arm. (If you do not like to do static stretches before you throw, simply omit this stretch before practice and do it another time.)
Splits
Groin injuries are more common in javelin than you might think, so do not neglect your legs. Standing with your legs spread as wide as possible while still remaining balanced. Next bend forward and touch, or attempt to touch, the ground. If this becomes easy, reach back further between the legs or try to touch your elbows to the ground.
Other Advice
One piece of equipment I do recommend is the “Javee.” It is essentially a small section of javelin on bungee cords used to simulate the “pull” of the javelin. This allows training full body coordination of the throw, as well as full-body flexibility. If you do not have a Javee, a strong elastic cord will do just fine, but will lack the grip and feel of a real javelin.
In addition to the exercises above, I would also recommend some form of yoga or gymnastics on a regular basis.
Hope these exercises will help!
Free Training Guides!
Sign up for the newsletter, get your FREE eBooks, and receive weekly updates on cutting edge training information that will help take your knowledge of athletic performance to a new level.