Sadie Video Clip

[lifebeginsat40]

This is from her series today, 3 steps and wallop...with a shout of course!! ;D

33+, 34.77 33+ was her series, Eastern Young Atlhletes Match at Watford 20/8/2006

She needs a run up....ANY run up!

Help her if you can.....Ta

Please click on link below, if the poxy fly advert comes up, close the window and click on the link again!

s62.photobucket.com/albums/h119/ilovetheboro/?action=view¤t=SADIE.flv

[robyn06]

What I did was found a run up that suited me! I do a 13 stride run ip and it's easy to count and remember

1,2,3,4,5,6 are the carry position 1,2 are the transition phase, 1,2,3,4,5 are crossovers and 5the plant. I think just find a stride pattern that she likes. Mine is 8 1/2 Javelins long.

[wez]

As promised here is my analysis. I'll keep this as simple as possible so you can build a basic technique to begin with.

Firstly- no you shouldn't giveup! Here are the positive things, you line the jav up well, have a good arm and a strong follow through, you also accelerate into the line and don't collapse at the end- this is the basis of a good solid jav throw and is more than alot of people start off with.

Now here are your problems; you don't really use your hip to activate the throw and you throw with an open base (you face more forwards than sideways) which means you don't pull through with the shoulder but instead favour your elbow. Your blocking leg is also bent.

These problems are all related to not being sideways enough in the throw position which means you pull the jav over a shorter distance and do not get the full power from your body before your arm starts to move. Fixing these things will definately earn you a nifty new pb and over a short runup shouldn't be too difficult if you concentrate.

So heres what to do in the short term:

-Use a cross steps only runup, about 7 strides right foot first and left last- start slow and accelerate to the end.

-Run the x steps phase fully sideways with your hips parallel to the runway and your jav back over the shoulder with the point next to the eye for a nice long pull- lean your body into the jav rather than forwards or backwards.

-when your right foot hits the ground for the last time drive the right hip into the direction of the throw and down onto a straight left leg.

explanation:This will rotate your hips until they are facing directly forwards transfering your weight from the right foot onto the left leg, Your right arm should still be back with the upper body still facing sideways. At this point there will be a distance between your hips and shoulder and you will feel both a slight jarring pressure in the left side of your back and a strong stretch across your body. This is where most of the power comes from.

-At this blocking/stretch position keep the left side of your body up(the block) and pull through with the right side of the chest leading your shoulder and then after pull the arm over the top.

- follow the throw through in a tall position driving over the left leg,effectively chasing the jav out.
This stops you from collapsing and finishes the throw properly giving a better 'through the point' flight.

There are only really 5 points to work on here and some of those things you are already partially doing, but mostly you need to channel the aggression into your hip drive instead of the arm which is currently coming first. Once you get the hang of starting the throw with the hip the rest of the things i have metioned will come together as they all rely on that.

eg. the movement of the hips from parallel to horizontal to the runway forces you onto the left leg (block) and leaves the upper body behind (stretch) so you pull the jav rather than push it.

When you can basically do all of this you will have learned how to throw with your whole body and increasing the length, speed and acceleration of the runup will gain you extra meters in the throw.

I hope you find this helpful and it brings you more fun with the jav. ;D


If anything isn't very clear just give me a shout and i'll explain more.

[lifebeginsat40]

Thanks Wez, no doubt Sadie will be in touch.... ;D

[sadiemk]

thanks wez thats fantastic help ive took it all in and will be practiceing it to improve

ive always had a good arm and a good old shout lol

[wez]

You're welcome Sadie- check this out too.

I've been thinking about how complicated the technical descriptions and images can be for jav so here is a simplified 3 frame cartoon that shows the fundamentals

[sadiemk]

thats fantastic wez, did u do them urself they look fab

i can see what your talking about with the hips now thank you

[wez]

yes i drew them all on my own- how artistic of me. , i was going to do 3 images from behind too but i thought it already was quite clear- doesn't it just show how much we can learn from stickmen

[sadiemk]

yeah its great

[slinger]

wezarnado di vinci!!!!

apparently if you get JT's book then the drawings of standing throws like wez illustrated [nice work son!] is me........

i can't get the vid to work anyway? what's wrong?

[lifebeginsat40]

slinger said:

wezarnado di vinci!!!!

apparently if you get JT's book then the drawings of standing throws like wez illustrated [nice work son!] is me........

i can't get the vid to work anyway? what's wrong?

You should have this on your pc....click on link, then download now.

www.adobe.com/shockwave/download/index.cgi?P1_Prod_Version=ShockwaveFlash

[lifebeginsat40]

Sadie practicing run-ups, about 3 weeks ago, and one of me at the end to laugh at!

[wez]

Do i detect a runup ;D ;D ;D ;D ;D ;D ;D

Its really great to see the beginnings of phase2 'throw using the whole body' We'll look back in years to come and say we were there when it happened

Anyway it looks like you have all the components there so you've got a good base to work on. When you start to make big changes it always has a knock on effect elsewhere too so just make sure you don't drop your arm too much at the end. Instead allow your shoulder to extend behind you, like you are reaching back with it. Also as you start to get more confident with the rythm try to make the last few x steps a bit more attacking.

All round good job and a good start, i'm certain by the end of this winter you'll be flying down the runway.

Good stuff

[sadiemk]

thanks wez!

ive been focusing on run ups at the moment im lacking power in the legs as im not raising my knees very high ! im also working on throwing forward as sometimes i fall off the jav to the left ! hope this makes sense i dont know the terminology !

ive been doing lots of drills in the javelin throwing session i have as well as throwing jav balls in loads of different ways ! good bye to 5 steps !

[robyn2012]

sadiemk said:

thanks wez!

ive been focusing on run ups at the moment im lacking power in the legs as im not raising my knees very high ! im also working on throwing forward as sometimes i fall off the jav to the left ! hope this makes sense i dont know the terminology !

ive been doing lots of drills in the javelin throwing session i have as well as throwing jav balls in loads of different ways ! good bye to 5 steps !

Run up is looking fiiiiiine! I know what you mean about you not being able to raise your knees very high because I am the same! I was looking at a video of me sprinting a while back and omg its hilarious because my arms are going and It looks like I am going 100mph but not covering much distance! So its good that you are working on your power and it will make a difference because I have been working on it for 6 weeks now and distances in what I do have been improving. I also work on high knee lift in every exercise I do such as sprinting, high knees, high skips ect ect. Oh and like wez said sometimes when you do something different other things can go slightly wrong and with me its the classic low arm! but you have brilliant technuiqe anyway so I dont think this will be much of a problem to you. Keep up the good work and the run up will become alot easier to you!