Key Technical Points If I Knew Then What I Know NOW Sevin Ty Sevin – OTC Chula Vista OTC Chula...
Transcript of Key Technical Points If I Knew Then What I Know NOW Sevin Ty Sevin – OTC Chula Vista OTC Chula...
1/10/2011
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JAVELINJAVELIN
Developing the Technical Model Through Drills Developing the Technical Model Through Drills and Special Strength Exercisesand Special Strength Exercises
Ty Sevin Ty Sevin –– OTC Chula VistaOTC Chula Vista
If I Knew Then
What I Know
NOW !!!!!!!!!!
Key Technical PointsKey Technical Points1.1. Javelin throwers train very similar to jumpersJavelin throwers train very similar to jumpers
2.2. The right leg does not push in the throwing strideThe right leg does not push in the throwing stride
3.3. Most athletes throw too high, must be able to control the tip before Most athletes throw too high, must be able to control the tip before
you can throw faryou can throw far
4.4. Learn technique through special strength drills and ball throwing. Learn technique through special strength drills and ball throwing. Don’t start on the runway.Don’t start on the runway.
5.5. The C position is created by proper alignment and positioning it is The C position is created by proper alignment and positioning it is
a result of moving forward not leaning backa result of moving forward not leaning back
6.6. Power is generated from left side not the right sidePower is generated from left side not the right side
7.7. Performing a drill does not improve performance, but performing a Performing a drill does not improve performance, but performing a
drill correctly leads to farther throwsdrill correctly leads to farther throws
8.8. Identify the difference between style and techniqueIdentify the difference between style and technique
Developing Technical ModelDeveloping Technical Model
Critical Zones
Penultimate to
Bracing Stride
Touchdown
Bracing Stride
Flexion
Shoulder Angle
At Bracing Stride
Touchdown
Right to Left TouchdownRight to Left Touchdown
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StandardsStandards
EliteElite .16 to .20.16 to .20
Sub EliteSub Elite .21 to .24.21 to .24
IntermediateIntermediate .25 to .28.25 to .28
BeginnerBeginner .29 +.29 +
Bracing Stride Flexion
Biomechanical evidence has shown that Biomechanical evidence has shown that the angle of flexion of the bracing stride is the angle of flexion of the bracing stride is
directly correlated to the distance thrown. directly correlated to the distance thrown.
The smaller the flexion angle the farther The smaller the flexion angle the farther the throw.the throw.
Angle of TD bracing StrideAngle of TD bracing Stride Maximum FlexionMaximum Flexion
Bracing Stride at ReleaseBracing Stride at Release StandardsStandards
Touchdown Angle To Maximum BendTouchdown Angle To Maximum Bend
EliteElite 0 to 10 degrees 0 to 10 degrees –– 85m+85m+
Sub EliteSub Elite 1111--20 degrees 20 degrees –– 80m80m
IntermediateIntermediate 2121--30 degrees 30 degrees –– 70m70m
BeginnerBeginner 31+ degrees <70m31+ degrees <70m
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Shoulder angle at bracing stride TD
Biomechanical evidence has shown that Biomechanical evidence has shown that the angle of the shoulder axis at bracing the angle of the shoulder axis at bracing
stride touchdown is directly correlated to stride touchdown is directly correlated to
the distance thrown. The more closed the the distance thrown. The more closed the shoulder angle the farther the throw.shoulder angle the farther the throw.
Shoulder angle at bracing stride TD
StandardsStandards
��This angle is very hard to measure without This angle is very hard to measure without
experience in biomechanical analysis. experience in biomechanical analysis.
The best way to evaluate this parameter is The best way to evaluate this parameter is to watch your athletes in slow motion and to watch your athletes in slow motion and
evaluate if the left shoulder is opening evaluate if the left shoulder is opening
before the bracing stride touches down.before the bracing stride touches down.
Putting it all togetherPutting it all together
DRILLSDRILLS
“Kinesthetic Awareness”“Kinesthetic Awareness”
Know What and Why Know What and Why
Technical ModelTechnical Model
Impulse
Penultimate
Crossovers
Withdrawal
Run-Up
Delivery
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Run UpRun UpObjectives:Objectives:
•• Initial accelerationInitial acceleration
•• Set up a controlled tempoSet up a controlled tempo
•• Put yourself in correct position to withdraw Put yourself in correct position to withdraw
the javelinthe javelin
Main Run Up DrillMain Run Up Drill
Running with JavelinRunning with Javelin
DrillsDrillsWalking with javelin emulating correct Walking with javelin emulating correct
positionposition
Technique runs with javelinTechnique runs with javelin
Weight resistance runs with and without Weight resistance runs with and without
javelinjavelin
Running with Javelin over barriersRunning with Javelin over barriers
“Anderson” Acceleration Ladder“Anderson” Acceleration Ladder
AUXILLARY DRILLSAUXILLARY DRILLS
Sprinting Drills (Acceleration)Sprinting Drills (Acceleration)
WithdrawalWithdrawal ObjectivesObjectives
•• Accelerate smoothly from run up to Accelerate smoothly from run up to
crossoverscrossovers
•• Set the javelin into striking positionSet the javelin into striking position
•• Initiate left side dominanceInitiate left side dominance
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Main Withdraw DrillMain Withdraw Drill
Run Withdraw RunRun Withdraw Run
DrillsDrills
Walking with javelin emulating correct Walking with javelin emulating correct
positionposition
Run Withdraw RunRun Withdraw Run
Withdrawal step off 4 inch boxWithdrawal step off 4 inch box
Weight resistance runs with javelinWeight resistance runs with javelin
CrossoversCrossovers ObjectivesObjectives
•• Accelerate smoothly into the Accelerate smoothly into the
impulse/penultimate phaseimpulse/penultimate phase
•• Keep the javelin positioned in the striking Keep the javelin positioned in the striking
positionposition
•• Focus on left side initiation of powerFocus on left side initiation of power
•• Don’t lift kneesDon’t lift knees
Main Crossover DrillMain Crossover Drill
Crossovers with JavelinCrossovers with Javelin
DrillsDrills
Walking with javelin emulating correct Walking with javelin emulating correct
positionposition
Crossovers with javelinCrossovers with javelin
Weight resistance runs with javelinWeight resistance runs with javelin
Quick step crossoversQuick step crossovers
Crossovers over barriersCrossovers over barriers
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Impulse Impulse -- PenultimatePenultimate ObjectivesObjectives
•• Put your self into position to land with the Put your self into position to land with the
penultimate step under the center of penultimate step under the center of
gravitygravity
•• Attack into final steps with left sideAttack into final steps with left side
•• Create enough impulse to get bracing Create enough impulse to get bracing
stride far ahead of penultimate stepstride far ahead of penultimate step
Main Impulse DrillsMain Impulse Drills
Continuous GallopsContinuous Gallops
Impulses into sandImpulses into sand
DrillsDrills
Continuous GallopsContinuous Gallops
Impulses into sandImpulses into sand
Crossovers with JavelinCrossovers with Javelin
Pull athletes with rubber chords and bandsPull athletes with rubber chords and bands
Impulse into sand off of 4Impulse into sand off of 4--6 inch box6 inch box
Lateral box step ups with barbellLateral box step ups with barbell
Running HurdlesRunning Hurdles
DeliveryDelivery
Objectives:Objectives:
•• Optimize Critical ZonesOptimize Critical Zones
•• Maintain posture and alignmentMaintain posture and alignment
•• Convert velocity and power into javelinConvert velocity and power into javelin
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Box DropsBox Drops ??
Standing Ball ThrowsStanding Ball Throws Crossover Ball ThrowsCrossover Ball Throws
Windmill ThrowsWindmill Throws Special StrengthSpecial Strength
CriteriaCriteria
��Imitate Technical ComponentImitate Technical Component
��Have Dynamic MovementHave Dynamic Movement
��Overweight ComponentOverweight Component
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3 Step MB Imitation3 Step MB Imitation 3 Step Shot Imitation3 Step Shot Imitation
Windmill ThrowWindmill Throw
How To Initiate ChangeHow To Initiate Change
Identify ProblemIdentify Problem
Implement Corrective DrillImplement Corrective Drill
Implement SS ExerciseImplement SS Exercise
Problem: Pushing With R LegProblem: Pushing With R Leg
Drill Special Strength
Other Other AuxillaryExercisesAuxillaryExercises
Sledge HammerSledge Hammer
Shoulder Girth Strengthening ExercisesShoulder Girth Strengthening Exercises
Pullovers Pullovers –– Dumbbell and BarbellDumbbell and Barbell
Pullover TossPullover Toss
Various Med ball Throws 1 and 2 armsVarious Med ball Throws 1 and 2 arms
MultiMulti--ThrowsThrows
Functional Training CircuitsFunctional Training Circuits
GymnasticsGymnastics
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FlexibilityFlexibility In ReviewIn Review
Build the technical model around the critical Build the technical model around the critical zoneszones
Attack each phase individually before you try Attack each phase individually before you try and put it all togetherand put it all together
Know what the drill is trying to accomplish and Know what the drill is trying to accomplish and use the cues that work for the individualuse the cues that work for the individual
Always go back to the drill work to solidify the Always go back to the drill work to solidify the technical modeltechnical model
Prepare the body with special strength exercises Prepare the body with special strength exercises to initiate to initiate technical change technical change
Thank YouThank You
Ty Ty SevinSevin
US Olympic Training CenterUS Olympic Training Center
2800 Olympic Parkway2800 Olympic Parkway
Chula Vista, CA 91902Chula Vista, CA 91902
[email protected]@usatf.org
www.teameliteathletics.orgwww.teameliteathletics.org