Javelin Flexibility

Why do you need to stretch??? Flexibility is the most overlooked component of a thrower's training.

Lack of flexibility leads to a smaller range of motion which in turn leads to shorter throws that paradoxically put the athlete under greater physical strain, resulting in more severe injuries with more frequency. The most common areas for injury are the throwing elbow and shoulder, the lower back, and the lower  abdominals, adductors and left knee (for righthanded throwers). YOU WILL REACH YOUR HIGHEST POTENTIAL BY INCREASING YOUR FLEXIBILITY.

Improving flexibility and increasing the throwing range of  motion will greatly improve your ability to exert greater force on the implement, especially as their strength improves.

THROWING DAY FLEXIBILITY-

Target areas: Shoulder, chest, triceps, lats, obliques, lower abdominals, lower back, adductors, hip flexors, hamstrings and quads.

Warm up well. Put heat on specific target areas, especially lower back, hamstrings and shoulders, and keep enough clothing on to stay warm even in the summer time. Each stretch should be held for at least 30 seconds if not more. Push the stretch to discomfort, not pain, and hold and breath and try tr y and relax into the stretch. As the muscle relaxes and the discomfort subsides increase the stretch even more. The only time of the year not to really overdo the intense stretching is during the heavy lifting phase.

Drill

Reverse Star Rolls

Position

On Ground, arms spread out ½ Squats Javelin across back Standing Lunges Javelin across back Ali Shuffle Javelin across back Hopscotch Javelin across back Standing Quad Stretch Javelin into ground Pyramid Stretch Javelin into ground Legs straight, spread apart, arms long above head Calf Stretch Javelin into ground Squatting Groin Javelin into ground Twists Javelin across back Twists w/ opposite knee Javelin across back lift Side Bends Javelin across back Heel Reach Backs Javelin across back Hip Blocks Javelin held back Rotator Cuff Javelin held in hand Hip Wiggles Javelin into ground Knee Drives Javelin held back

Stretch

Lower Back  Legs, Lower Back   Legs, Lower Back   Ankles, Hips Ankles, Hips Quads Shoulders, Legs, lower   back 

Calves, Ankles Groin, Lower back   Shoulders, Chest, Core Shoulders, Chest, Core Core Core, Lower back   Hips Shoulders Hips, Lower back, core Legs, Lower Back  

ADD ANY ADDITIONAL STRETCHES YOU KNOW TO THE LIST….

THIS IS AN INTERESTING STUDYSTRETCHING IMPROVES WEIGHT TRAINING GAINS Kokkonen, J., Nelson, A. G., Tarawhiti, T., Buckingham, P., & Glickman-Weiss, E. (2000). Stretching combined with weight training improves strength more than weight training alone. Medicine and Science in Sports and Exercise, 32(5), Supplement abstract 649. The effects of weight training alone and weight training plus stretching on lower   body strength were investigated in college males and females. The weight training group (M = 7: F = 7) lifted three times per week using a program of 3 x 6 repetitions with 85% 1 RM for 8 weeks. The weights  plus stretching group (M = 7; F = 7) was pair-matched for strength with the weight training alone group. S tretching was  performed twice per week for the eight-week period. The weights plus stretching group improved significantly more than the weights alone group in both flexibility and strength measures.

Implication. Stretching exercises add to strength and flexibility improvements in weight training programs. *Always use lifting straps. It will allow your athlete to do more weight and complete more repetitions. Also, it will help keep the forearms from becoming over developed (from gripping). This is one body part a javelin thrower does not want to build up as it will tighten up the throwing arm up which will lead to elbow problems.