Becoming a Champion: Javelin for Girls' Track & Field

with Debra Farwell, Washington State University;
Farwell's athletes have reached the WSU record book in the javelin each of the past four seasons (2009-12)

Javelin expert Debra Farwell of Washington State University takes you on a step-by-step discourse through the program she uses to develop championship-level throwers.

From warm-up through meet day preparation, Coach Farwell's instruction covers six areas, along with the drills she uses for each segment:

• Dynamic Warm-Up
• Throwing Mechanics
• The Runway
• The Release
• Meet Day Prep

Warm Up
Coach Farwell and her athletes introduce you to a series of javelin-specific exercises that are designed to completely warm-up your athletes for practice or competition, to build javelin strength and to reduce injury.

Mechanics
In the mechanics segment, Farwell demonstrates three common grips available to the thrower:

Finnish Grip

American Grip

Fork Grip

The how and the why are explained for each grip. The grips are designed for the subtle differences in hand size and throwing mechanics.

Incorporate 11 drills into your workout that improve body positioning for the throw and the release mechanism. Included are valuable coaching points and cue words to help develop championship mechanics.

Most importantly in this section, Farwell teaches you the safe and correct method for throwing the javelin in order to not only throw far, but to prevent injury.

While teaching productive runway and cross-over technique, Coach Farwell stresses proper body positioning on the run-way and the kinetic chain required to generate maximum momentum and longer throws. Using a variety of methods, Farwell shows you critical techniques for developing a strong and consistent run-up and release.

As she teaches the 5-, 7-, and 9-step run-ups, Farwell demonstrates how to add steps and how to know when a thrower is ready to advance to a longer run up. In addition, you'll learn how to prepare the runway on meet day to properly measure your run-up, which allows you to accommodate the various meet surfaces and weather conditions you will encounter.

Javelin Strength
Coach Farwell includes a set of 11 strength training drills in three categories:

• Flexion & Extension
• Internal & External Shoulder Rotation
• Forearm Strengthening

These drills will strengthen the shoulder, elbow, forearm, and the wrist to help you stay injury free and to help produce a more fluid motion and overall better throw.

You will also see a trouble-shooting discussion on common errors in the javelin.

This is an outstanding video that will allow you to teach proper javelin throw techniques to beginners and re-emphasize the basics with veteran throwers!

"This is one of the best javelin videos that I have ever viewed. I think it simplifies some of the more complicated skills needed to be a successful javelin thrower."
Mike LeMay, M.D.
USATF Certified Track and Field Coach and sports consultant to multiple NCAA Division 1 track and field programs.
South Windsor, Connecticut.

74 minutes. 2013.