Jav ball training

[wez]

I was wondering what you guys think about jav ball throwing. I had my first session yesturday doing sets of 10 standing throws. I started with an 800g then 2000g- but i wanted to measure my power so i threw it for distance- i got to about 25m but was hitting the ceiling so couldn't go further back. I picked up a 3kg and tried that, it felt heavy and slower but i managed to lob it jav style still anyway and surprisingly got it to about 16m without pushing my luck too much.

The question is how heavy should i really go with the jav ball? I seem to have the shoulder stability to throw heavy balls so should i keep increasing the weight as i approach my 25m runup limit? If so when should i stop increasing the weight

Perhaps Sepo or someone has thrown heavy balls like this...

[slinger]

i have heard of 4kg shots being thrown jav style.........BUT tbh that does sound a lot........i know seppo threw 1.6kg balls best of close to 50m with it too - 1.6kg = 2 X heavier than javelin, maybe this is enough? i know lots who do throw 2 kg balls though.

i think the stand is a great indicator of specific power for that moment in time, but it's hard to achieve the desired stretch - shortening cycle from the muscles used........... my thinking is throw what you can off some steps ie maybe up to 2 kg D ball or actual ball throws, as from a form of run up you can achieve the stretch that's vital, plus you know it's throwing in a specific way to when you throw in a comp ie from a run or steps and then just use the stand with the heavy ball as a test, rather than an exercise, what you reckon?

HOWEVER ball throws thrown inside are great, as in the winter when it's poor conditions when run ups are slippy etc as it accentuates the emphasis of the technical aspect you are working on at the time as you aren't tempted by seeing how far it is flying like you could be if you were outside with a jav! - you know we've all done it!

i would also say that it's important though, that you do throw javelins to keep in with the specifics, whether inside or out, i would also say if the weather's good to go out with the jav and throw, so you don't get to rusty with it............but if you are just throwing balls, i'd compliment the ball throws with jav run thru's, emphasis on rhythm, and jav control, or whatever you you are at that time.............but you know all this anyway mate! just wanted to write it for others benefit.

[petsku]

I have heard that Seppo has thrown balls up to 5kg, but in my opinion it is too heavy. I spoked in spring with Jorma Kinnunen and he told me that the hardest balls they used to throw with full power in 60s and 70s was 1,3kg.

I think that you can use also 2 or maybe 2,5kg but then you shouldn't throw with full power or speed, just by having feelings of strech in your body, especially shoulder area.

[slinger]

"have heard that Seppo has thrown balls up to 5kg"

damn, those crazy finns! ;D

petsku, didn't harri haattainen hurt his shoulder throwing heavy balls/shots? i'm propbably wrong tbh, and just made that one up!!! ;D

[wez]

Cheers guys i might stick to the lighter balls afterall- well lightish 2.5kg max i think. When i threw the 3kg i didn't really extend my pull fully and did have the feeling that if i really went for it something might have to give.

For now i will only do stand throws though as i'm trying to rest my achiles. Perhaps later in the winter i'll use a few steps too. I would love to have a longer throwing sector to measure the ball throws, it would be something to get excited about watching the distnaces creep up. One more thing, during my session i counted the number of throws in total i did including medballs and it was 330! Do you think thats too much, i did make the balls lighter on succesive sets however to avoid fatigue and promote speed.

[petsku]

i think that 100 javelin style throws is max for one session. You can do mediballs lot more - even up to 500

[wez]

Thats good that i'm not over doing it then- i am feeling even stiffer today 48hrs after the session! especially my abs