Specific Strength & Conditioning for the Javelin Throw - 2

Weighted ball throwing forms an important part of a Javelin Throwers training throughout each stage of the training cycle. Not least in countries where it is difficult to get outside during the winter months due to challenging weather conditions. Conditioning the rotator cuff muscles in a dynamic, event specific fashion is critical to reduce the risk of injury. As Kimmo articulates in this video montage, it is also important to work on the lateral rotators in a concentric motion (infraspinatus and teres minor) to ensure they are cared for also. The most vulnerable part of the shoulder in Javelin Throwing is the labrum. The labrum can become compromised in many different ways and is always at a risk of injury due to the unique nature of Javelin Throwing, however with correct mechanics and good conditioning, this risk can be reduced.

Here you will find a nice sequence of ball throwing drills with a number of athlete demonstrators working with 700g-1kg ball weights. The idea being to achieve good seperation between pelvic and shoulder girdles, great external rotation at the back end of the throw, and as Kimmo calls it, a great 'Bear Hand' at the front end of the throw, or internal rotation so that we are trying to maximise pulling distance. We know that this is one of the critical determinants of performance as it gives the athlete more time to apply force to the Javelin (therefore eliciting great Impulse).

Hope you find this useful.

Thanks