Post by wez on Oct 11, 2006 12:58:16 GMT 1
Overhead shot is a great way to both develop and measure your basic throwing power and also works nicely in conjunction with weight training to complement core strength improvements.
Its been mentioned in several threads but not fully explained. I believe it is a very important part of training particularly in the winter so i'll go on to explain a bit more about it for those who are unfamiliar.
For javelin throwers there are 2 basic techniques Overhead shot forwards (soccer throw) and Overhead shot backwards. (description nicked off slinger)
Forwards
Stand on the stop board of the shot circle with the balls of your feet on the front corner and toes poking off. With a medicine ball held at arms length swing it behind your head until your arms are fully extended and you feel the stretch between your abdominals and shoulders then dropping the knees slightly forward drive with your legs and hips pulling the ball with the body stretch as you drive forwards off the board in an upright position (not 'piking' forwards). Finally deliver the throw over your head in the same direction. You should fall and stagger forwards after the throw.
Backwards
Stand facing the wrong way ie backwards to the intended direction of throw actually on the stop board with shot above head and heels off the front of the board. Sharply take the shot down through the legs, keeping back relatively straight, bending the legs.........NOW here's the key!!!! at this moment the athlete should begin a slight lean back toward the way they want to throw [this ensures the throw has horizontal and not too much vertical on it] then EXPLODE!!! backwards with the legs leaving the arms long and straight and almost imagining they are still between the legs, the arms should then follow straight over the top of the head and the athlete should have so much backward momentum they find themselves falling/running backwards towards the shot.
Weights to throw for distance for different athletes
Forwards (medicine ball)
800g jav= 2-4kg, 600g Jav= 1-3kg, 400g jav =0.5-1kg
Backwards (shot)
800g Jav= 4-5kg, 600g jav= 2-4kg, 400g jav= 1-2kg
Tips on improving your overhead shot
1 Always swing the ball in the opposite direction to the throw movement first to create the body stretch needed then instantly explode into the throw
2 The stance should be slightly off balance in the direction of the throw eg feet facing over the edge of the board- this forces you to use your legs to drive in the throw direction and you have to follow through in the throw direction with your body as you begin to fall in that direction also.
3 Good overhead throws are between 20-25m so choose a ball weight which you are close to achieving 20m with and use this as your main weight to train on until you are throwing it well over 20m then change up to the next recommended weight.
4 After you are comfortable with the technique and chosen ball weight having improved your throwing distance with it already it is useful to use 3 different weight balls. One the chosen weight for throwing distance and then a heavier ball to increase strength and a lighter ball to increase speed.
eg A well developed male thrower might for the Forward overhead shot throw the 3kg ball for distance but he will also throw a 4 and a 2 kg ball.
Its been mentioned in several threads but not fully explained. I believe it is a very important part of training particularly in the winter so i'll go on to explain a bit more about it for those who are unfamiliar.
For javelin throwers there are 2 basic techniques Overhead shot forwards (soccer throw) and Overhead shot backwards. (description nicked off slinger)
Forwards
Stand on the stop board of the shot circle with the balls of your feet on the front corner and toes poking off. With a medicine ball held at arms length swing it behind your head until your arms are fully extended and you feel the stretch between your abdominals and shoulders then dropping the knees slightly forward drive with your legs and hips pulling the ball with the body stretch as you drive forwards off the board in an upright position (not 'piking' forwards). Finally deliver the throw over your head in the same direction. You should fall and stagger forwards after the throw.
Backwards
Stand facing the wrong way ie backwards to the intended direction of throw actually on the stop board with shot above head and heels off the front of the board. Sharply take the shot down through the legs, keeping back relatively straight, bending the legs.........NOW here's the key!!!! at this moment the athlete should begin a slight lean back toward the way they want to throw [this ensures the throw has horizontal and not too much vertical on it] then EXPLODE!!! backwards with the legs leaving the arms long and straight and almost imagining they are still between the legs, the arms should then follow straight over the top of the head and the athlete should have so much backward momentum they find themselves falling/running backwards towards the shot.
Weights to throw for distance for different athletes
Forwards (medicine ball)
800g jav= 2-4kg, 600g Jav= 1-3kg, 400g jav =0.5-1kg
Backwards (shot)
800g Jav= 4-5kg, 600g jav= 2-4kg, 400g jav= 1-2kg
Tips on improving your overhead shot
1 Always swing the ball in the opposite direction to the throw movement first to create the body stretch needed then instantly explode into the throw
2 The stance should be slightly off balance in the direction of the throw eg feet facing over the edge of the board- this forces you to use your legs to drive in the throw direction and you have to follow through in the throw direction with your body as you begin to fall in that direction also.
3 Good overhead throws are between 20-25m so choose a ball weight which you are close to achieving 20m with and use this as your main weight to train on until you are throwing it well over 20m then change up to the next recommended weight.
4 After you are comfortable with the technique and chosen ball weight having improved your throwing distance with it already it is useful to use 3 different weight balls. One the chosen weight for throwing distance and then a heavier ball to increase strength and a lighter ball to increase speed.
eg A well developed male thrower might for the Forward overhead shot throw the 3kg ball for distance but he will also throw a 4 and a 2 kg ball.