• Plane: Sagittal
• Bones: Tibia, talus, calaneus, cubiod, navicular, cuneiforms, metatarsals, phalanges (big toe)
• Joints: ankle, subtalar, metatarsophalangeal joints

 

The javelin technique sequence comprises of 4 phases: An approach, a 5-step rhythm, throw and recovery.  

1 The approach run is divided into two phases; a preliminary phase and a final phase commonly revered to as the "rhythm of five". The average length of approach, including the 5 step rhythm is:

• Juniors - 9- to 13 strides

• Seniors - 13 to 19 strides 

 

THE APPROACH (PRELIMINARY) 

The approach speed increases constantly to the maximum controllable speed. The length of the preliminary approach run is:

• Juniors: 4 - 8 strides long, finishing on the right foot contact with the ground.

• Seniors: 8 - 14 strides long, finishing on the right foot contact with the ground. 

Muscle action: Knee flexors, extensors, ankle dorsiflexors and plantarflexors, toe muscles

 

2  5 STEP RHYTHM (TRANSITION): The approach speed continues to increase constantly to the maximum controllable speed, without lengthening the stride.

• STEP 1 AND 2 : landing on the right foot (muscle action : knee flexion control, ankle dorsiflexion and foot pronation)
• The right leg must drive forwards and upwards to assist the hips to maintain their position, and to assist the left leg in maintaining approach speed
• STEP 3 :serves as preparation for the subsequent drive step. 
• STEP 4 : DRIVE - A longer, flatter drive step of the right leg takes place after pushing off with the left leg (*muscle action: ankle plantarflexion). The right foot is kept low while the right leg drive forward, across the left foot (the shortest possible path). The left leg, after completion of the drive, is brought forward, and is in front of the right leg before the right foot touches the ground (*muscle action: ankle dorsiflexion). The right foot touches the ground ahead of the hips and shoulders, on the outside edge, heel first. The right leg is bending to absorb the shock. The right foot is placed on the line of throw to ensure that the eventual drive is directed through the hips and trunk. As the right foot lands, at the end of the "cross-step", the heel is quickly lifted (*muscle action: ankle plantarflexion). and rotates clockwise until the foot finishes up on the little toe (*muscle action: big toe extension).
• STEP 5 The left leg is brought forward to bring the body in the power position. The right leg drives forward and upwards while waiting for the left foot to come down. Do not force the left foot down, otherwise the center of gravity will move to behind the right leg, losing the forward driving action. The braced left leg lands flatfooted, pointing forward (*muscle action: foot pronation), to avoid the knee from collapsing and absorb the momentum of the approach run(*muscle action: ankle muscle eccentric loading control).The braced left leg is kept straight and acts like a wooden leg. The touchdown of the left leg takes place.

 

THE POWER POSITION

• The left leg is well forward, held like a "wooden leg"(*muscle action: knee extension and ankle dorsiflexion).

• The left leg is totally extended.

• The right leg is slightly bent with the foot on the ground ahead of the hips and shoulders. (*muscle action: knee flexion, ankle dorsiflexion).

 

4 THE THROW

• With both feet on the ground, the right leg drives the right hip forward over an extended left leg in front(*muscle action: ankle plantarflexion). Almost 80% of the launching speed is generated during this phase. The front leg must be extended to ensure a high point of release.

 

5 RECOVERY

• Ride over the left leg after delivery, while keeping the left foot on the ground. Bring the right leg quickly forward, immediately after the release of the javelin to prevent fouling of the throw. Place the foot on the ground with the leg slightly bend to absorb the forward momentum. (*muscle action: knee flexion, ankle pronation and foot dorsiflexed.)
• Please see the attached file for the complete solution