SPEED! TECHNIQUE! SPEED! These are the three basic requirements for obtaining a maximum distance javelin throw. And the word "throw" is not really correct in the classic definition of the word. The javelin is "flung", and, assuming that you have initiated it on the correct trajectory, the faster it is going when you fling it, the farther it will go. This event has much more to do with speed than it has to do with strength. After the athlete has mastered the proper mechanics, the thrower must work to develop increased approach and delivery speed.

THE RUN-UP: The reason for the run-up is to develop a large horizontal velocity that is ultimately transferred to the javelin. The athlete should strive for maximum controllable speed that can be transferred through the cross-over steps and up through the wrist.

THE CROSS-OVER: Proper cross-over step rhythm must be maintained in order to achieve optimum final block and release positions. The basic sequencing through the cross-over (C-O) is left foot strike which begins the C-O, the left foot takeoff, the right foot strike, the right foot takeoff, the final foot strike (left) and then the release of the javelin.

During the C-O, every effort must be made to keep the foot/ground contact time to a minimum. Extending the foot contact time slows the body speed and will ultimately slow the delivery speed of the javelin.

Some javelin throwers use a technique where they extend the amount of time off the ground during the cross-over stride by jumping off with the left leg. There is no data to support that this action will result in a longer throw. This action will also tend to cause a premature start to the throwing action and shorten the acceleration path of the javelin.

RIGHT FOOT STRIKE TO TAKEOFF: This is the delivery stride and the most critical point. The right elbow should be fully extended from right foot strike through to release. The left knee should be fully extended at this point. Keeping the knee extended will cause a higher rate of deceleration of the COM (center of mass) resulting in a better transfer of momentum to the trunk and right arm. The hip and shoulder axis should be closed through this stride.

LEFT FOOT STRIKE TO RELEASE: Every effort should be directed at getting the left foot planted as quickly as possible after the right foot has touched the ground. With the extended left knee, this will provide the pivot point for the left hip and facilitate the transfer of momentum to the upper body.

As the right leg comes forward, the right hip should rotate around the left hip. This will cause the trunk to rotate to the left and begin the delivery sequence. The right elbow is kept fully extended upward, trying to hold the javelin as far from the body as possible.

The elements of good throwing technique include:

• A right foot strike to begin the delivery stride, with the shoulder and hip axis closed and the left knee extended in preparation for the left foot strike.
• Maintaining a mass center of velocity of 6m/s and an extended right elbow through to final foot strike.
• Decelerating the mass center at the greatest possible rate by maintaining an extended left knee to transfer momentum to the upper body.