When it comes to release speed and and flight success of the javelin, one of the biggest technical factors determining the outcome is the penultimate step. This last crossover before the block is where many throws fly or fail. Why? The penultimate step is where speed, fluidity, and body position all need to be perfect.
Breaking The Penultimate Step Down
Speed
Accelerating into the throw is one of the biggest problems for inexperienced throwers. Many build up great speed during the approach, but for some reason slow down as they reach the last few crossovers. There are plenty of ways to train to increase sprint speed (check out these great articles on how to get faster.) However, more specifically for javelin, there are a couple of factors that can contribute to deceleration into the throw, but one of the biggest we will look at is breaking forces.
Fluidity
If you track the center of gravity (CoG) throughout an elite thrower’s approach it would look something like this:
Very smooth and linear. As many forces as possible are horizontal.
This is the path of a CoG in an approach that creates more braking force, and is a common problem among younger throwers:
Vertical forces mean braking forces and instability in the throwing arm. If there is too much vertical displacement in the penultimate step, the block leg can’t get out in front of the body far enough, and the body will have a harder time converting energy to the javelin. In fact quite a bit of energy will be absorbed into the ground and body, as apposed to amplifying through the body.
Keeping the CoG in line and horizontal = less braking speed.
One of the biggest braking forces people create is from a lack of a “soft step”. The soft step takes place where the “drive leg” exists in other throwing events. However, in javelin the goal is to make the rear leg apply as little force as possible. This keeps the thrower from decelerating right before the block, making the penultimate step look like: left foot drive, soft step right, left block (for right handed throwers).
How to Improve Fluidity
First step for most people is to just stop emphasizing the vertical forces in your crossover. The second thing would be video analysis. Many people don’t understand what they are doing wrong until they can see it on video. Another training tip would be to occasionally wear a weighted vest (up to 10% of body weight) during crossover work with no throws. This amplifies when an athlete is too “up and down”, and they will be very aware of the vertical forces they are creating. This also acts as a good crossover strength training method.
Body Position
It’s not enough to launch yourself into the penultimate, keep you feet close to the ground, and hope for the best. Here is also where you prepare for your block, which should be extremely fast and active. An active block means getting the block leg down as fast as possible while the rear leg is getting the hips facing forward. In order to do this, the legs need to be getting in the correct position during the penultimate.
The foot on your rear leg should start turning forward immediately. This will allow it to begin facing the hips in the correct direction and initiating a faster pull as contact is made with the ground.
Here is a great slow motion video of Andreas Thorkildsen at practice remaining smooth through the penultimate.
Both of your legs should avoid too much knee drive through the penultimate. If the rear leg is bent as it crosses over, this can result in the knee driving up and cause high vertical / braking forces. Not exactly what you want right before the throw. A bent block leg during the penultimate usually makes the block leg raise as it is being straightened out. This makes for a slow contact-to-block time, and as a result a slower throw.
How to Improve Body Position
Drills, drills, drills. Single penultimate crossovers with emphasis on speed and body position can do wonders- Stand with your drive leg back, then launch it forward, cover as much ground as possible, and land in a block position. Because there is no speed built up prior to the crossover, all your movements have to be as efficient as possible to be in the correct position in time. Pause after landing in the block position and determine what is lacking. Is the foot on your drear leg rotating out, driving the hip forward? Was your block leg straight? Did the rear foot soft step? Did you keep your throwing arm back and up? Do this until things are correct and slowly add crossovers while keeping good form.
There are several variations to the penultimate step, and I will go over those in my next article about approach variations. Until then, just remember these three things:
⦁ Stay fast
⦁ Stay smooth
⦁ Get in position
Get these things correct, and you will probably find yourself setting new personal bests.
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