DOUBLE SINGLE DOUBLE SINGLE DOUBLE

SUPPORT SUPPORT SUPPORT SUPPORT SUPPORT

RACE WALKING – Whole Sequence

Phase Description
Each Race Walking stride comprises a single support phase (which can be divided into front
support and rear support phases) and a DOUBLE Support Phase.
zz The single support phase provides zz The double support phase is necessary in
acceleration and includes preparation for order to maintain ground contact at all times.
planting the foot of the free leg.

Definition of Race Walking: “Race Walking is a progression of steps so taken that the walker makes
contact with the ground, so that no visible (to the human eye) loss of contact occurs.”
Two basic rules therefore define Race Walking:

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1. One foot must be on the ground at all times, the front foot must make contact before the rear foot
leaves the ground.
2. The support leg must be straightened (i.e. not bent at the knee) from the moment of first contact
with the ground until the vertical upright position.
Race wALKING – Whole Sequence RUNS
85
86 RUNS race walking – Technique

DOUBLE SINGLE DOUBLE SINGLE DOUBLE

SUPPORT SUPPORT SUPPORT SUPPORT SUPPORT

SINGLE SUPPORT PHASE

Rear Support

Coaches should:
zz

zz

Objective
To provide acceleration and to prepare for the double support phase. Help athletes to:
zz

Technical characteristics zz

zz Support leg is straight.

zz Support leg remains extended as long as possible. zz
zz Foot of the support leg points straight ahead and rolls along the
outside edge of the sole up to the tip of the toes.
zz Free leg passes the support leg with the knee and the lower leg kept
low.
zz Front foot is planted on the heel.

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DOUBLE SINGLE DOUBLE SINGLE DOUBLE

SUPPORT SUPPORT SUPPORT SUPPORT SUPPORT

DOUBLE SUPPORT PHASE

Coaches should:
zz

zz

zz

Objective
To link the rear and front support phases. Help athletes to:
zz

Technical characteristics zz

zz Front foot lands smoothly on the heel while the rear foot is in a heel- zz
up position.
zz Both knees are extended.
zz Arms swing alternately.

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DOUBLE SINGLE DOUBLE SINGLE DOUBLE

SUPPORT SUPPORT SUPPORT SUPPORT SUPPORT

SINGLE SUPPORT PHASE

Front Support

Coaches should:
zz

zz

zz

Objective
To minimise the braking forces. Help athletes to:
zz

Technical characteristics zz

zz Foot placement of the front leg is active with a backward sweeping

motion. zz
zz Deceleration phase is as short as possible.
zz Knee of the front leg must be extended.
zz Swinging leg passes the support leg with the knee and the lower leg
kept low.

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DOUBLE SINGLE DOUBLE SINGLE DOUBLE

SUPPORT SUPPORT SUPPORT SUPPORT SUPPORT

FOOT Placement

LEFT FOOT
LANDING

LEFT FOOT
TOE-OFF

Objective
To place feet correctly for achieving optimum stride length.

Technical characteristics
zz Feet are placed in a straight line with the toes pointing straight
ahead.
zz Touchdown is on the heel and is followed by a rolling movement
along outside of sole up to the ball of the foot.
zz Push-off is from the ball of the foot and is followed by a rolling off the
tip of the big toe.

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DOUBLE SINGLE DOUBLE SINGLE DOUBLE

SUPPORT SUPPORT SUPPORT SUPPORT SUPPORT

HIP MOVEMENT

Head should remain on same level

Objective
To rotate the hips in a manner which ensures proper foot placement and
optimum stride length.

Technical characteristics
zz Lateral movement of the hips is visible but should not be
exaggerated.
zz Hip flexibility is essential.

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DOUBLE SINGLE DOUBLE SINGLE DOUBLE

SUPPORT SUPPORT SUPPORT SUPPORT SUPPORT

Arm Movement
Coaches should:
zz

zz

zz

Help athletes to:

zz

zz

zz

Objective
To conserve forward momentum and balance.

Technical characteristics
zz Upper body should remain relaxed.
zz Shoulder drops to counterbalance the drop of the opposite hip.
zz Elbows are carried at approx. 90° angle and kept close to the body.
zz Hands should not move lower than waist level or higher than mid
chest height.

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STEP 1 Natural Walking

Objectives:
To introduce the power walking movement.
Tips:
zz

zz Introduce the rules and a zz

rough technical model. zz
zz Walk with gradually
increasing tempo, do not
break into a run.
zz Stride out comfortably and
walk tall with a smooth
rhythm for at least 100m.

STEP 2 RACE WALKING

Objectives:
To develop strong rear foot push off and increase
stride length.

Tips:
zz
zz
zz As for Step 1 but push off harder from the rear foot
zz
zz Turn and stretch the hip and leg forwards on each stride.
zz Maintain contact and straight knee, land with toes up.

STEP 3 WALKING THE LINE

Objectives:
To develop proper hip rotation.

(1) Walk on the line (2) Cross over the line

Tips:
zz
zz As for Step 2 but walk along a line so that
each footstep is on the line. zz
zz Overstride and cross over the line (causes a zz
shift of the weight to the supporting hip after
loss of ground contact). zz

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 race walking – Teaching Progression
RUNS 93

STEP 4 Specific Mobility Exercises

Objectives:
To develop shoulder and hip flexibility.

Tips:
zz

zz

zz
zz Race walk at medium pace with arms out to the side, forward, in a
“windmill” movement.
zz Combine the exercises above, include crossing over the line.

STEP 5 VARIED RHYTHM WALKING

Objectives:
To adapt technique to various speed levels.

Tips:
zz

zz zz Vary rhythm and pace over a distance of 100 m.

zz Combine different arm positions (i.e. 20 m-30 m arms
zz forward, then correct use of arms).
zz Gradually increase the distance of varied rhythm.

STEP 6 RACE WALKING OVER DISTANCE

Objectives:
To maintain technique under conditions of
fatigue.

Tips:
zz

zz

zz zz Walk repetitions over at least 400 m.

zz Concentrate on maintaining legal technique rather
than speed.

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RUN! JUMP! THROW! The Official IAAF Guide to Teaching Athletics
I N T E R N AT I O N A L A S S O C I AT I O N O F AT H L E T I C S F E D E R AT I O N S

JUMP!

IAAF Coaches Education and Certification System

96 JUMPS Fundamentals of JUMPing

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 FUNDAMENTALS OF JUMPING JUMPS 97

FUNDAMENTALS OF JUMPING
1. Introduction
At first look the four jumping events in athletics might appear very different from each other. From a technical
point of view they range from the relatively simple Long Jump through the High Jump and Triple Jump to
the apparently complex Pole Vault. There are, however, a number of very important commonalties among the
jumps, the understanding of which will help the coach working with athletes in any of the events.
Aims
The goal in the jumping events is to maximize either the measured distance or height of the athlete’s jump. In
the Triple Jump, of course, the goal is to maximize the distance of three consecutive jumps while in the Pole
Vault the athlete is aided by the use of the pole.
Biomechanical Aspects
Distance and height of flight are determined mainly by three parameters: (a) velocity at take off, (b) the angle
of take off and (c) the height of the centre of mass at take off. Of these, take off velocity and take off angle are
generally the most important.

The height of the centre of mass is determined by the athlete’s body height though it is influenced by the
athlete’s position at take off. Take off velocity and take off angle are both the result of the actions of the athlete
prior to and during take off. So, the take off is of major importance in all jumping events.

There are additional factors affecting the height of flight in the Pole Vault. The most important of these are the
transfer of energy to the pole during the take off and then the return of that energy from the pole after the take
off to provide additional lift to the athlete’s body.

Once the flight path has been established at take off the measured result can be negatively influenced by, in the
case of the High Jump and Pole Vault, ineffective bar clearance or, in the case of the Long and Triple Jump, poor
landing technique.

Movement Structure
The movements of the jumping events can be broken down into four main phases:
1. Approach
2. Take off
3. Flight
4. Landing.

In the Triple Jump the take off-flight-landing sequence is repeated three times. In the Pole Vault the four phases
apply but the phase structure used by coaches is modified to take into account the additional movements the
athlete makes because of the pole.

In the approach phase the athlete generates horizontal velocity. In the Long Jump, Triple Jump and Pole Vault
of the final result is largely determined by the level of horizontal velocity at take off, therefore, the athlete’s
objective in the approach phase of these events is to come close to his/her maximum running speed. In the High
Jump horizontal velocity plays a lesser part in the final result and the athlete’s objective is to find the optimum
rather than maximum running speed in the approach. The approach phase also includes preparation for the

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98 JUMPS Fundamentals of JUMPing

take off. It is vital, therefore, that the running speed is appropriate for the athlete’s ability to use it in the take off
and that the athlete is in control of the speed.
The characteristics of a good approach in all the events are:
zz It is fast.
zz It is accurate and consistent.
zz It prepares the athlete for a powerful take off.

In the take off phase the flight path of the athlete’s body (and thus the maximum distance or height of flight)
is determined. Clearly, the take off is of critical importance in all the jumping events. The athlete’s objectives in
this phase are to (a) ensure that his/her centre of mass is as high as possible at the moment of take off, (b) add
the maximum level of vertical velocity to the horizontal velocity generated in the approach and (c) take off at
the optimum angle. The optimums for (b) and (c) vary depending on the event and the technique used by the
athlete.
The characteristics of an effective take off are:
zz The athlete must be ‘tall’.
zz The take off foot is planted firmly in a fast, flat ‘pawing’ action – it is not stamped on the ground and there
is no bracing action.
zz The knee of the free leg is driven or punched through from the hips.
zz The hip, knee and ankle joints are fully extended.

In the flight phase of the Long Jump and the three flight phases of the Triple Jump, the athlete’s objectives
are to avoid actions that would reduce the distance of the flight path and to position the body for landing. In
the flight phase of High Jump and Pole Vault the athlete must avoid reducing the height of the flight path and
ensure clearance of the bar. In the Pole Vault the objectives also include maximizing the additional lift available
from the pole.
In the landing phase of the Long Jump and the final phase of the Triple Jump the athlete’s objective is to
minimise the loss of distance that occurs after the initial touchdown of the feet. In the first two landings of the
Triple Jump the objective is to make the transition to an effective take off into the following phase. The athlete’s
objective in the landing phase of the High Jump and Pole Vault is land safely and avoid injury.

2. TEACHING JUMPING TECHNIQUE

Chaining and shaping methods are both used to teach the jumping events. Concentration should be on the
following elements:
zz Take off from a running approach
zz Movements in the flight phase
zz Landing
Points to Emphasise:
zz Increased stride frequency at the end of the approach.
zz Active foot plant with the entire sole at take off.
zz Forceful lead leg action at take off.
zz Full extension of the ankle, knee and hip joints at take off.

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 Fundamentals of JUMPing JUMPS 99

Points to Avoid:
zz A decrease in speed at the end of the approach.
zz Lowering of the centre of mass in preparation for take off.
zz A bracing step with heel contact at take off.
zz Standing jumps.
zz Premature emphasis on the flight phase.

Note: Be aware that all jumping exercises involve a high mechanical load on the entire body, especially the foot,
ankle and knee joints. Therefore take care to avoid overloading.

3. SKILL AND CONDITIONING EXERCISES

Exercise Group 1: General Running Exercises and Drills
All exercises and drills described in the Fundamentals of Running are valuable for jumpers.

Exercise Group 2: Specific Running

zz Acceleration Runs (all events) - imitation of the approach with or without imitation of take off.
zz Runs with a pole (Pole Vault) – including Ankling, Heel Kick-up, High-knee and acceleration runs.
zz Curved Runs (High Jump) – slalom runs and “J” runs (first part straight, second part curving to the left or
right) with or without imitation of take off.
Loading:

Exercise Distance Repetitions Sets Load Level

Acceleration Runs 20-40 m 2-3 2-3 High
Runs with the Pole 20-40 m 3 2 Medium
Curved Runs 15-25 m 3-5 2 Medium

Exercise Group 3: Bounding (Take off and landing on alternate legs)

zz Bounding from a standing start.
zz Bounding from a short approach.
zz Bounding from a fast approach.
zz Bounding uphill.
zz Bounding for distance (i.e. 5 x 10 bounds as far as possible).
zz Bounding for speed (i.e. 5 x 30 m bounding - timed).

Loading:

Exercise Distance Repetitions Sets Load Level

Bounding from a standing start 20-50 m 3-5 2-4 Low
Bounding from a short approach 20-40 m 3-5 2-4 Medium
Bounding from a fast approach 15-30 m 2-4 1-3 High
Bounding Uphill 20-50 m 2-4 1-3 Low

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100 JUMPS Fundamentals of JUMPing

Exercise Group 4: Hopping (Take off and landing with the same leg)
Note: Hopping produces a higher load than bounding. Always alternate left and right with each alternate
repetition.
zz Hopping from a standing start.
zz Hopping from a short approach.
zz Hopping from a fast approach.
zz Hopping up stairs.
zz Hopping for distance or time.
zz Rhythmic hopping (i.e. l – l – l – r – r – r – l – l – l – etc. or l – l – l – r – r – l – l – r – r – l – etc.)
Loading:

Exercise Distance Repetitions Sets Loading

Hopping from a standing start 10-15 m 2-4 2-4 Medium

Hopping from a short approach 10-20 m 2-4 2-4 Medium

Hopping from a fast approach 10-15 m 1-3 1-3 High

Rhythmic Hopping 15-30 m 2-4 2-4 Medium

Hopping up stairs 10-20 m 2-4 1-3 Medium

Exercise Group 5: Hurdle Jumps

Example: Single leg take off hurdle jump with one step in between and take off leg landing
zz Ankle flips over mini hurdles
zz Double leg hurdle jumps
zz Single leg take off hurdle jumps with one step in between and lead leg landing
zz Single leg take off hurdle jumps with three steps in between and lead leg landing
zz Single leg take off hurdle jumps with one step in between and take off leg landing
zz Single leg take off hurdle jumps with three steps in between and take off leg landing.
Loading:

Exercise Distance Height Number Reps Sets Loading

Ankle flips 1.00-1.20 m 20-40 cm 5-10 3-5 3-6 Low

Double legged 1.40-1.80 m 60-90 cm 3-6 3-5 3-6 Medium

Single leg take off with 3-4 m (1 Step) 7-8 m

40-60 cm 4-6 3-5 2-4 Medium
lead leg landing (3 Steps)
Single leg take off with 3-4 m (1 Step) 7-8 m
50-90 cm 4-6 2-4 2-4 High
take off leg landing (3 Steps)

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 Fundamentals of JUMPing JUMPS 101

4. GAMES

Game 1
A variety of boxes and other objects are set
up in a marked off area. The athletes move
freely within the area jumping over each
object as they come to it. The jumping
movements can be varied (landing on the
take off leg, swing leg or both legs).

Game 2
An obstacle course is set up around a
square area. A number of ‘hunters’ are
designated. Their task is to ‘capture’ the
other athletes. Captured athletes must run
a lap of the obstacle course before being
allowed back inside the square. The goal of
the hunters is to get all the other athletes
out of the square at the same time.

Note: The duration of this exhausting task

must be limited to a number of ‘rounds’.
A new team of hunters is designated, for
each new round.

Game 3
An obstacle course is set up for each
team. The members of each team are split
into two groups which are positioned
at opposite ends of the course. The first
runner completes the course and starts the
starts the second runner with a hand slap,
etc. The race is over when all runners are
back to their original position.

Variation: Running over obstacles in one

direction and sprint on the flat in the
opposite direction. Make the obstacles
higher from jump to jump.

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102 JUMPS Fundamentals of JUMPing

Game 4
Two teams start at the opposite end
of a double course. The teams try to
catch up with each other. The race
is won when a member of one team
touches the back of a runner from
the other team.

5. SAFETY AND ORGANISATION

zz It is important to ensure that all approach areas are safe, particularly at take off points.
zz Landing pits should be dug over before use and cleared of rocks and debris. They should also be dug over
and raked at frequent intervals during use.
zz Foam landing units should be thick and dense enough to prevent athletes ‘bottoming out’. They should be
fastened together securely to prevent athletes falling between two units.
zz In those high jump and pole vault exercises where the athletes land on their feet, a well-dug sand pit is
safe and acceptable.
zz Only circular cross section bars should be used. Use ropes or rubber bands for beginners.
zz When working with larger groups in the early stage of training sessions should be designed to maximise
activity with several athletes being active at the same time. Long breaks are boring, particularly for
youngsters.

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 Fundamentals of JUMPing JUMPS 103
Long Jump

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104 JUMPS Long Jump

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 APPROACH Take Off FLIGHT LANDING

Long Jump – Whole Sequence

Long Jump – Whole Sequence

Phase Description

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The long jump is divided into the following phases: approach, take off, flight and landing.

zz In the approach phase the jumper accelerates to maximum zz In the flight phase the jumper prepares for landing. Three
controllable speed. different techniques can be used: sail, hang and hitch-kick.
zz In the take off phase the jumper generates vertical velocity zz In the landing phase the jumper maximises the potential
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and minimises the loss of horizontal velocity. distance of the flight path and minimises the loss of distance
at the touchdown.
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106 JUMPS Long Jump – Technique

APPROACH Take Off FLIGHT LANDING

APPROACH PHASE
Coaches should:
zz

zz

zz

Help athletes to:

zz

zz

zz

Objective
To achieve maximum controllable speed.

Technical characteristics
zz Approach length varies between 10 strides (for beginners) and more
than 20 strides (for experienced, elite jumpers).
zz Running technique is similar to sprinting.
zz Speed increases continuously until the take off board.

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 Long Jump – Technique JUMPS 107

APPROACH Take Off FLIGHT LANDING

Take off PHASE

Coaches should:
zz

zz

zz

zz

Help athletes to:

zz

zz

zz

Objective
To maximise vertical velocity and to minimise loss in horizontal velocity.

Technical characteristics
zz Foot plant is active and quick with a ‘down and back’ motion. (1)
zz Take off time is minimised, minimum bending of the take off leg.
zz Thigh of the free leg is driven to the horizontal position. (2)
zz Ankle, knee and hip joints are fully extended.

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APPROACH Take Off FLIGHT LANDING

Flight Phase
Sail Technique

Objective
To prepare for an efficient landing. Coaches should:
zz

Technical characteristics zz
zz Free leg is held in the take off position.
zz Trunk remains upright and vertical.
zz Take off leg trails during most of the flight. zz
zz Take off leg is bent and drawn forwards and upwards near the end of
the flight.
zz Both legs are extended forwards for landing.

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APPROACH Take Off FLIGHT LANDING

Flight Phase
Hang Technique

Good technique especially for jumpers in the 6 -7 metres range

Objective Help athletes to:

To prepare for an efficient landing. zz

zz
Technical characteristics
zz Free leg is lowered by rotating at the hip joint.
zz Hips are pushed forwards. zz
zz Take off leg is parallel to the free leg.
zz Arms are in an upward-backward position.

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APPROACH Take Off FLIGHT LANDING

FLIGHT PHASE
Hitch-kick Technique

Advanced technique for elite jumpers

Objective
To prepare for an efficient landing.

Technical characteristics
zz Running action continues in the air supported by arm swing.
zz Stride rhythm of the approach should not be changed.
zz Running action must be finished at landing, with both legs extended forward.
zz Variations: 1½ or 2½ or 3½ strides during the flight.

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 Long Jump – Technique JUMPS 111

APPROACH Take Off FLIGHT LANDING

LanDING Phase

Coaches should:
zz

zz

zz

Objective
To minimise the loss of distance. Help athletes to:
zz

Technical characteristics
zz
zz Legs are almost fully extended.
zz Trunk is bent forward.
zz Arms are drawn backwards.
zz Hips are pushed forwards toward the touchdown point.

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112 JUMPS Long Jump – Teaching Progression

STEP 1 Consecutive Jumps over obstacles

Objectives:
To take off from a short approach and
improve the take off position.

zz Use a short approach using either take off leg. Tips:

zz Land on the free leg. zz
zz Use a 3-stride rhythm.
zz Height: 30-50 cm zz
zz Distance: 6-8 m (increases with speed) zz

STEP 2 Telemark Jump OFF A PLATFORM

Objectives:
To get used to jumping off a platform and increase
the time in the air.

Tips:
zz Use a 5–7 step approach.
zz
zz Hold the take off position in the air.
zz Approach from the runway (small group) or side of the
pit (large group).
zz
zz Land in stride position (telemark).
zz
zz Height of platform: 15-25 cm.

STEP 3 Telemark Jump

Objectives:
To emphasise the take off movement and ‘freeze’
the take off position.

zz Use a 5–7 step approach.

zz Hold the take off position in the air. Tips:
zz Approach from the runway (small group) or side of the pit zz
(large group).
zz Land in a ‘stride’ position (telemark). zz
zz

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 Long Jump – Teaching Progression JUMPS 113

STEP 4 Sail TEchnique off A platform

Objectives:
To practise technique with
assisted take off.

Tips:
zz zz Use a 5-7 step approach.
zz zz Hold the take off position in the air.
zz Extend the free leg before landing.
zz zz Draw the take off leg forwards-upwards.
zz Land with feet level.

STEP 5 SAIL TECHNIQUE FROM A SHORT APPROACH

Objectives:
To practise the sail technique.

Tips:
zz zz Turn through 180° balanced on the heel of left foot, pivoting on to the
zz ball of right foot.
zz Continue turn another 180° balanced on the ball of the left foot while
zz lifting the right foot.
zz Place the right foot down to complete a 360° turn.

STEP 6 WHOLE SEQUENCE FROM A FULL APPROACH

Objectives: Tips:
To set approach length and link
zz
the complete movement.

zz Use back straight of the track to determine the length of the approach.
zz
zz Sprint an appropriate number of strides three times and coach or partner
marks spot.
zz Average length is ‘pigeon stepped’ (foot lengths) out and then measured
zz
on runway.
zz This approach and complete Sail technique is practiced and, if necessary,
adjustments made to starting mark.

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 JUMPS 115
TRIPLE Jump

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 APPROACH HOP STEP JUMP

Triple Jump – Whole Sequence

Triple Jump – Whole Sequence

Phase Description

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The triple jump is divided into the following phases: approach, hop, step, and JUMP. The hop, step and jump phases can
each be divided into the typical phases for the jumps: take off, flight and landing.

zz In the approach phase the jumper accelerates to a zz In the step phase the jumper covers about 30% of the
maximum controllable speed. overall distance. The step is the most critical part of the
zz In the hop phase the jumper executes the movement triple jump. Its duration should be equal to the hop.
JUMPS

quickly and flatly, covering about 35% of the overall zz In the jump phase the athlete takes off with opposite leg
distance. and covers about 35% of the overall distance.
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118 JUMPS TRIPLE Jump – Technique

APPROACH HOP STEP JUMP

APPROACH PHASE

Coaches should:
zz

zz

zz

zz
Objective
To reach maximum velocity and position the body for the take off. zz

Technical characteristics
zz Approach length varies between 10 strides (for beginners) and more
than 20 strides (for experienced, elite jumpers). Help athletes to:
zz
zz Running technique is similar to sprinting.
zz
zz Stride frequency is increased at the end of the approach.
zz
zz Velocity is increased continuously throughout the approach.
zz Foot plant is active and quick with a ‘down and back’ motion. (1)

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APPROACH HOP STEP JUMP

HOP PHASE

Coaches should:
zz

zz

zz
Objective zz
To achieve a long, flat flight with a minimal loss of horizontal velocity.

Technical characteristics Help athletes to:

zz Thigh of the free leg is driven to the horizontal position. zz
zz Take off direction is forward, not upward. (1)
zz Free leg is drawn back. zz
zz Take off leg is drawn forwards-upwards then extended forwards to zz
prepare for touchdown. (2) zz
zz Trunk is kept upright.

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APPROACH HOP STEP JUMP

STEP Phase

Coaches should:
zz

zz

zz

zz

Objective
To equal the duration of the hop, i.e. to achieve the same height as in the
Help athletes to:
hop
zz

Technical characteristics zz
zz
zz Foot plant is active and quick with a ‘down and back’ motion. zz
zz Lead leg is almost completely extended.
zz Double arm swing is used, if possible.
zz Thigh of the free leg is horizontal, or higher. (1)
zz Trunk position is upright.
zz Free leg is extended forwards-downwards. (2)

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APPROACH HOP STEP JUMP

JUMP Phase

Coaches should:
zz

zz

zz

zz

Objective
To take off powerfully at an optimum take off angle. (1)
Help athletes to:
zz
Technical characteristics
zz Foot plant is active and quick with a ‘down and back’ motion. zz
zz Support leg is almost straight during take off.
zz Double arm action is used if possible. (2) zz
zz Body position is upright.
zz Hang or sail technique are used in the air.
zz Legs are almost fully extended at landing.

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122 JUMPS Triple Jump – Teaching Progression

STEP 1 rhythmic jumpING

L L R R L L

Objectives: Tips:
To improve general jumping ability using both legs for take off. zz
zz Use a 3-5 step approach.
zz Consecutive alternate bounds.
zz
zz Consecutive hops.
zz
zz Use various combinations of bounds and hops.

STEP 2 MULTIPLE TRIPLE JUMP

L L R L L R
OR R R L R R L

Tips: Objectives:
To get used to the triple jump rhythm.
zz
zz Use a 3-5 step approach.
zz Use the triple jump rhythm.
zz
zz Keep the rhythm of the hop and step even.
zz
zz Distance: 20-30 m.

STEP 3 TRIPLE JUMP WITH STEP TO PLATFORM

Objectives:
To improve step technique.

2-3m
Tips:
zz
zz Use a 5-7 steps approach.
zz Mark a gap (2-3 m) for the hop and position a 15-25 cm platform.
zz zz After the hop step on to the platform
zz Jump into the pit.
zz

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STEP 4 TRIPle jump grid

Objectives: 2m 2m 1m
To avoid over-emphasis on the hop.

Tips: HOP STEP JUMP

zz SAND
PIT

4m 4m 2m
zz
zz Mark out an angled grid along side of the pit.
zz Use a 5-7 steps approach from the side of the pit.
zz
zz Hop and step into the grid.
zz Move down the grid, increasing distance as long as rhythm is maintained.

STEP 5 triple jump FROM A MEDIUM APPROACH

Tips:
zz

Objectives:
To get used to higher approach speeds and harder surfaces. zz

zz Use runway for the approach. zz

zz Use 7-9 step approach.
zz Keep the rhythm for the hop and step even.

STEP 6 WHOLE SEQUENCE FROM A FULL APPROACH

Objectives:
To set the approach length and
link the complete movement.

Use back straight of the track to determine the length of the approach.
Tips:
zz Sprint an appropriate number of strides three times and coach or
zz
partner marks spot.
zz Average length is ‘pigeon stepped’ (foot lengths) out and then
measured on runway.
zz
zz This approach and complete triple jump technique is practiced and, if
necessary, adjustments made to starting mark.

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 JUMPS 125
HIGH JUMP

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126 JUMPS HIGH JUMP

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 LANDING FLIGHT Take Off APPROACH

High Jump– Whole Sequence

HIGH JUMP – Whole Sequence

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Phase Description
The high jump is divided into the following phases: approach, take off, flight and landing.

zz In the approach phase the jumper accelerates and zz In the flight phase the jumper rises to the bar and then
prepares for the take off. clears it.
JUMPS

zz In the take off phase the jumper generates vertical velocity zz In the landing phase the jumper safely completes the
and initiates rotations necessary for bar clearance. jump.
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128 JUMPS HIGH JUMP – Technique

LANDING FLIGHT Take Off APPROACH

APPROACH PHASE

Coaches should:
zz

zz

zz

Objective
To generate optimum (not maximum) speed.

Technical characteristics
zz Approach run is J-shaped: straight at first (3-6 strides), then curved
(4-5 strides).
zz Foot plant for the first strides is on the ball of the foot.
zz Body lean is moderately forward for the first strides.
zz Velocity is increased continuously throughout the approach.

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LANDING FLIGHT Take Off APPROACH

APPROACH PHASE
Final Strides

Objective
To minimise the loss of speed and prepare for an effective take off. Help athletes to:
zz

Technical characteristics
zz
zz Stride frequency is increased continuously.
zz Body leans inward, the angle is dependent on the approach speed.
zz
zz Forward lean is reduced and body is upright.
zz Centre of mass is lowered moderately in the penultimate stride.
zz Active drive of the right foot in the penultimate stride.

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LANDING FLIGHT Take Off APPROACH

Take off PHASE

Coaches should:
zz

zz

zz

Objective
To maximise vertical velocity and to initiate rotations necessary for bar Help athletes to:
clearance.
zz
zz
Technical characteristics
zz Foot plant is active, quick and flat with a ‘down and back’ motion. (1)
zz
zz Take off foot points towards the landing area.
zz Time on ground and the bending of the take off leg are both
minimised.
zz Knee of free leg is driven up until the thigh is parallel with the
ground.
zz Body is vertical at the end of the take off. (2)

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LANDING FLIGHT Take Off APPROACH

FLIGHT PHASE

Coaches should:
zz

zz

Help athletes to:

Objective zz
To clear the bar.

zz
Technical characteristics
zz Take off position is held as the body gains height. (1)
zz Leading arm is fixed or reaches up, across and over the bar.
zz Hips are raised over the bar by arching the back and lowering legs zz
and head.
zz Knees are spread to allow more body arch.

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LANDING FLIGHT Take Off APPROACH

LANDING PHASE
Coaches should:
zz

zz

Objective
To land safely and avoid injury. Help athletes to:
zz
zz
Technical characteristics
zz Head is drawn towards the chest. zz
zz Landing is on the shoulders and back.
zz Knees are apart for touch down.

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134 JUMPS High Jump – Teaching Progression

STEP 1 Scissors jump

Objectives:
To improve the vertical take off.

Tips:
zz
zz
zz Use straight approach.
zz
zz Plant take off foot in line of approach.
zz Gradually increase height.
zz Use standing landings only - on free leg.

STEP 2 Curve running

Objectives:
To feel the inward lean and the rhythm of the approach.

1.5 m

4 m-5 m
zz Run in and out of cone markers. Tips:
zz Run fast but controlled. zz
zz Increase speed when entering each curve. zz
zz Variations: ‘high-knees’ or high frequency. zz

STEP 3 Scissors jump from Curve Running

Objectives:
To learn to jump vertically off a
curved approach.

Tips:
zz
zz Use J-curved approach.
zz
zz Plant take off foot naturally.
zz
zz Gradually increase height.
zz Use standing landings on sand - on free leg.

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STEP 4 Standing flop

Objectives:
To improve bar clearance.

Tips:
zz

zz
zz zz Take off from the ground (1) or a box (3).
zz Use different landing heights.
zz zz Open knees at clearance and landing.
zz Use uprights with a rope or a bar (2, 3).

STEP 5 Flop FROM A high-knee approach

Objectives:
To improve the rhythm of the final strides.

zz Mark a J-curve and starting point. Tips:

zz Use a 5-7 stride high-knee approach. zz
zz Use high stride frequency. zz
zz Do not lower the hips in preparation for take off.

STEP 6 WHOLE SEQUENCE

Objectives:
To practise the complete movement with increasing speed.

Tips:
zz

zz
zz Mark a J-curve and the starting point.
zz
zz Start with shortened approach (4-6 strides).
zz Gradually increase approach length and speed.

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Pole Vault

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138 JUMPS Pole Vault

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 APPROACH PLANT Take off/ Rockback/ Bar
Penetration Stretch/ Clearance/
Turn Landing
Pole Vault – Whole Sequence

Pole Vault – Whole Sequence

Phase Description

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The pole vault is divided into the following phases: approach, plant, Take off and PENETRATION, rockback and stretch/turn,
bar clearance and landing.
zz In the approach and plant phases the vaulter accelerates to zz In the rockback and stretch/turn phase energy is stored in the
maximum controllable speed and smoothly positions the pole then utilised to raise the vaulter.
JUMPS

pole for the take off. zz This is assisted by additional muscle actions.
zz In the take off and penetration phase energy from the zz The bar clearance phase is the completion of the vault and
approach is transferred to the pole. the start of preparation for a safe landing.
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140 JUMPS Pole Vault – Technique

APPROACH PLANT Take off/ Rockback/ Bar

Penetration Stretch/ Clearance/
Turn Landing

GRIP AND CARRY POSITION

Objective
To hold the pole correctly for the approach run and plant.

Technical characteristics
zz Hands are shoulder-width apart. Right hand is higher on the pole.
zz Both arms are bent, the right hand is close to the hip.
zz Tip of the pole is above head height.
zz Elbow of the left arm points to the side.
zz Upper body is upright.

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APPROACH PLANT Take off/ Rockback/ Bar

Penetration Stretch/ Clearance/
Turn Landing

Approach

Objective
To minimise the loss of speed and Prepare for an effective plant phase. Coaches should:
zz

Technical characteristics zz
zz The approach is active and with gradual acceleration.
zz Elbows are relaxed; the pole should not disturb the approach. zz
zz The pole is held obliquely forward then is carried horizontally during
the run.

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APPROACH PLANT Take off/ Rockback/ Bar

Penetration Stretch/ Clearance/
Turn Landing

Plant Phase

Objective
To position the pole in preparation for the take off while minimising the
loss of speed.
Help athletes to:
zz
Technical characteristics
zz Tip of the pole is lowered gradually and smoothly in the last third of
zz
the approach.
zz Plant commences on the penultimate contact of the left foot with a
zz
forward push of the pole. (1)
zz Right arm is raised quickly, the hand pushing close to the head at the
contact of the right foot. (2)
zz Body is upright with the shoulders square to the box.

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APPROACH PLANT Take off/ Rockback/ Bar

Penetration Stretch/ Clearance/
Turn Landing

Take off/PENETRATION PHaSE

Take off
Coaches should:
zz

zz

zz

Objective
To transfer maximum energy to the pole.
Help athletes to:
zz
zz
Technical characteristics
zz Foot plant is active and on the entire sole.
zz Body is completely stretched with the right arm fully extended. zz
zz Upper (right) hand is directly above or in front of the take off foot. (1)
zz Thigh of the free leg swings actively forwards. (2)

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APPROACH PLANT Take off/ Rockback/ Bar

Penetration Stretch/ Clearance/
Turn Landing

Take off/PENETRATION PHaSE

Penetration

Objective
To transfer maximum energy to the pole.

Technical characteristics
zz Vaulter ‘freezes’ in the take off position.
zz Long pendulums are created around both the shoulders and the
hips. (1)
zz Left arm is pushed forwards and upwards. (2)
zz Right arm is fully extended.

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APPROACH PLANT Take off/ Rockback/ Bar

Penetration Stretch/ Clearance/
Turn Landing

Rockback/STRETCH/TURN PHASE
Rockback

Objective Help athletes to:

To achieve maximum bend of the pole (storing energy) and to position zz
the body to utilise the stored energy.

zz
Technical characteristics
zz
zz Both legs are bent and drawn to the chest.
zz Both arms are extended.
zz
zz Back is roughly parallel to the ground. (1)

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146 JUMPS Pole Vault – Technique

APPROACH PLANT Take off/ Rockback/ Bar

Penetration Stretch/ Clearance/
Turn Landing

Rockback/STRETCH/TURN PHASE
Stretch and Turn

Objective
To use energy from the pole to lift the vaulter. Coaches should:
zz

Technical characteristics
zz
zz Body moves from the ‘L’ to the ‘I’ position.
zz Right arm is extended, left arm bends with the elbow on the right
zz
side of the pole.
zz Hips pass close to the pole.
zz Turn is commenced with the pull of both arms.
zz Body turns to face the bar.

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APPROACH PLANT Take off/ Rockback/ Bar

Penetration Stretch/ Clearance/
Turn Landing

BAR CLEARANCE/LANDING PHASE

Bar Clearance
Coaches should:
zz

zz

Objective
To gain maximum height after the release of the pole and clear the bar.

Technical characteristics Help athletes to:

zz
zz Push-off from the pole is with the right arm.
zz Bar is crossed in an arched (1) or bent (2) position.
zz
zz Body is straightened after crossing the bar.
zz
zz Landing is on the back.

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148 JUMPS Pole Vault – Teaching Progression

STEP 1 Grip and carry the pole

Objectives:
To get used to holding and running with the
pole.
Tips:
zz
zz Place right hand close to the top of the pole.
zz Place left hand about 50 cm down the pole.
zz Keep right hand close to the hip.
zz
zz Start with walking.
zz Proceed to easy running and sprinting.

zz

STEP 2 Steps into swing

Objectives:
To feel the hang and the carry function of the pole.

Tips:
zz
zz Hold pole above the head.
zz zz Use three stride approach (l – r – l).
zz Take off from left foot (right handed vaulters).
zz zz Drive free leg forwards and upwards.
zz zz Pass the pole on the right side.
zz Land on left or both feet without turning.

STEP 3 Step into swing from A platform

Objectives:
To increase the ‘hang’ time and develop confidence in
landing safely

zz Set up a platform 15cm-35cm high.

zz Use sand pit if no suitable pit.
zz Stand upright and grip pole with extended
Tips:
upper arm.
zz
zz Drive free leg forward to swing off platform.
zz
zz Do not turn in the air.
zz Land sitting on mat or on feet if sand pit.
zz

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STEP 4 swing and turN from A platform

Objectives:
To practise the swing and turn with assisted take off.

zz Set up a platform 15cm-35cm high.

zz Stand upright - grip pole with extended arm.
zz Drive free leg forward to swing off platform.
zz Swing and turn in the second half. Tips:
zz Land on both feet, face take off point. zz
zz Vault over a low height.
zz
zz

STEP 5 PLANT AND VAULT

Objectives:
To introduce the regular plant and to
experience clearing the bar.

Tips:
zz Practise the pole plant.
zz
zz Plant the pole first from walking then from jogging.
zz
zz Use a 5-7 stride approach.
zz Take off, swing and turn.
zz
zz Land on both feet.

STEP 6 WHOLE SEQUENCE

Objectives:
To practise the complete movement with
increasing speed.

zz Carry the pole as per normal and plant. Tips:

zz Start with a ‘medium’ approach length. zz
zz Gradually increase approach length and speed. zz
zz

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I N T E R N AT I O N A L A S S O C I AT I O N O F AT H L E T I C S F E D E R AT I O N S

Throw!

IAAF Coaches Education and Certification System

152 THROWS Fundamentals of THROWing

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FUNDAMENTALS OF THROWING
1. INTRODUCTION
Each of the events has a specific set of restrictions including (a) the characteristics of the implement used (size,
weight, shape and aerodynamic qualities), (b) space limitations (the Shot Put ring, the length of the Javelin Throw
runway, the throw sector lines) and (c) technique requirements dictated by the rules which influence the sequence
of movements and make them unique. However, there are a number of very important commonalties among the
different throws, the understanding of which will help the coach working with athletes in any of the events.

Aims
The goal in the throwing events is to maximize the measured distance covered by the implement.

Biomechanical Aspects
The distance that any thrown object travels is determined by a number of parameters. For the athlete and
coach the most important are the three release parameters: (a) height (b) speed and (c) angle and, in the cases
of the Discus Throw and Javelin Throw, the (d) aerodynamic qualities of the implement and (e) environmental
factors (wind and air density due to relative humidity and or altitude).

The release height is determined by the athlete’s body height though it is influenced by the athlete’s position at
release. The release velocity and release angle are both the result of the actions of the athlete prior to and during
release. Neither the aerodynamic qualities of the implement nor the environmental factors can be affected by
the athlete, though it is possible to make some adjustments to the throwing technique that will maximise the
potential distance of a throw.

Movement Structure
The movements of the throwing events can be broken down into four main phases:
1. Preparation
2. Momentum building
3. Delivery
4. Recovery.
Note: The descriptions below apply to right-handed throwers.

In the preparation phase the athlete grips the implement and assumes a position to start the momentum
building phase. The preparation has no direct influence on the throwing distance.

In the momentum building phase the athlete and implement initially move together as one unit but then the
athlete overtakes the implement during the ‘hop’ or impulse stage in the javelin, the glide in the linear shot put,
the turn in the discus and the rotational shot put and during the single support phase of the hammer turns.

In the delivery phase velocity is stored, increased and transferred from the athlete’s body to the implement
and the implement is released. The link between the momentum building phase and the delivery phase is the
power position, when the athlete has two feet on the ground. With some differences for the Hammer Throw,
the common features of an effective power position in the throwing events are:

zz Muscular tension throughout the body.

zz A balanced stance with both feet on the ground.

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154 THROWS Fundamentals of THROWing

zz Body weight over the right foot, right heel lifted.

zz Right heel and left toe lined up.
zz Backward lean against the direction of the throw.

In addition to an effective power position the common elements of effective delivery phases are:
zz A well co-ordinated sequence of successive action of all the joints involved in the throw: foot, knee, hip,
shoulder, arm and hand.
zz A twisting extension of the right leg using the strong muscles of the leg to lift the body.
zz A bracing of the left leg to accelerate the right side of the body and produce vertical movement.
zz A bow tension or twisted position causing high pretension in the trunk, shoulder and arms which can be
used to produce acceleration.
zz A blocking action in the upper body in which turning movement of the trunk is stopped with the left side
allowing the right side to accelerate.

In the recovery phase the athlete braces against any remaining velocity and avoids fouling.

2. Teaching Throwing Technique

The chaining method is usually used to teach the throwing events. Concentration should be on the following
elements in the order given:
zz Introduction to the implement (safety and grip)
zz Delivery (using front throws)
zz Power Position
zz Delivery
zz Recovery
zz Momentum Building
zz Preparation Phase
Points to Emphasise:
zz Optimum speed in the preparation and building momentum phases in the momentum building phase.
zz Increasing acceleration in all phases – finishing as fast as controllable in the delivery.
zz Effective and stable power position.
zz Successive sequencing of body movements starting from ground level and moving up through the body
finishing with maximum speed being transferred to the implement.
zz Complete extension of the body in the delivery.
zz Developing technique with implements slightly lighter than competition weight.
zz A wide variety of exercises, implements, throwing movements and situations.
Points to Avoid:
zz Introduction of competition technique to young or beginner athletes who have not reached the
appropriate physical stage of development.
zz Implements of inappropriate size, weight or aerodynamic qualities.
zz Introduction of new technique elements before satisfactory performance of those already learnt.
zz Excessive throwing movements for athletes who have not gained the appropriate strength levels in the
abdominal and leg muscles.

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3. Skill and conditioning exercises

Note: Many exercises described in the ‘Fundamentals of Running’ and ‘Fundamentals of Jumping’ are also
useful for throwers.

Exercise Group 1: Whipping action (Javelin Throw)

One-handed throws with lighter implements
Variations:
- from standing position
- from knee stand
- with 3-stride rhythm
- with 5-stride rhythm

Two-handed throws with heavier implements

Variations:
- throw-ins
- from sitting position
- from knee stand
- with 3-stride rhythm

Loading:
Exercise Weight Effect Repetitions Sets
Standing Throw one handed 1.5-3.0 kg Strength 5-10 2-4
3-step rhythm one handed throws 1.0-2.0 kg Strength 5-10 2-4
Standing Throw two handed 2.0-5.0 kg Strength 5-30 3-5
3-step rhythm two handed throws 2.0-5.0 kg Strength 5-30 3-5
Standing Throw one handed 200-750gr Speed 5-10 2-4
3-step rhythm one handed throws 200-750gr Speed 5-10 2-4

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Exercise Group 2: Putting Action (Shot Put)

Forward and backward overhead throw
Variations:
- from turning movement
(see backward slinging action)
- with different implements:
medicine balls, stones, shots

Standing put
Variations:
- chest-pass
- with glide
- with two steps(left-right-left)
- from turning movement

Loading:
Exercise Weight Effect Repetitions Sets
Forward/backward overhead throw 3.0-4.0 kg Strength 5-10 2-4
Standing put / with glide/steps 5.0-8.0 kg Strength 5-10 2-4
Standing put / with glide/steps 2.0-6.0 kg Speed 5-10 2-4

Exercise Group 3: Slinging Action (Discus Throw)

Throws with light weights Throws with heavier weights

Variations:
- sitting position
- knee stand
- frontal position (see above on the right)
- power position (see above on the left)
- one-turn throw
- 1½ turns
- with different implements:
light: sticks, rings, cones, light shots, light stones, disks
heavy: heavy medicine balls, stones, shots, disks

Loading:
Exercise Weight Effect Repetitions Sets
Exercises with light implements 0.8-1.5 kg Speed 5-10 2-4
Exercises with heavy implements 1.5-3.0 kg Strength 5-30 3-5

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Exercise Group 4: Backward Slinging Action (Hammer Throw)

Two handed backward throw over shoulder

Variations:
- lighter implements
- heavier implements
- shorter implements
- with preliminary swings, no turn
- with preliminary swings and turn
- with different implements:
medicine balls, stones, hammers

Squat extension jumps

Variations:
- throws for height
- throws for distance

Loading:
Exercise Weight Effect Repetitions Sets
Exercises with light implements 2.0-6.0 kg Speed 5-10 2-4
Exercises with heavy implements 5.0-12.5kg Strength 5-10 2-4

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4. GAMES
Games to introduce the Javelin Throw

“Throwing and sprinting”:

Athletes sprint with boxes to set
up the targets, then return to the
throwing line. After the targets are
knocked down they sprint to collect
the boxes.

“Hit the targets”:

Athletes aim at bicycle tyre hung in
the top corners of a football goal or
at a ball swinging from the crossbar.

Games to introduce the Shot Put

“Ball over the cord”
Athletes throw a medicine ball back and forth
over a goal, a fence, a cord or a net.
The aim is to put the ball on to the ground
inside the other team’s area. compete to make
the most throws in a set time period.

“Follow the ball”:

Each athlete throws or puts a medicine ball to
an athlete at other end of throwing area then
runs after the ball. Teams of three

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Games to introduce the Discus Throw

“Throwing hoops/rings around flagpole”

Athletes throw rings or hoops at a small flag
pole, trying to land exactly over it.
A round is finished when one team has achieved
a certain number of “hits” or when the teams
have thrown all their hoops.

“Knocking down cardboard boxes”

Athletes throw rings or hoops at a row of cardboard
boxes. A round is finished when one team has
knocked down its boxes or when the teams have
thrown all their hoops.

5. SAFETY and organisation

zz Equipment should be kept in good repair and stored in a safe place. Test the safety of any improvised
equipment before teaching.
zz Throwing implements should not be used on the way to or from the throwing area and should be carried
safely, javelins must be carried vertically.
zz Initially all training should be under the direction of the coach.
zz All throwers should stand well back from the throw line when they are waiting their turn.
zz The thrower should make sure there is no one in the landing area or probable line of flight of the
implement before the throw is made.
zz After throwing, the thrower should wait under all have thrown or instructed to collect the implement by
the coach.
zz Wet conditions increase the chances of accidents and extra caution should be taken, particularly for
implements sliding after landing.
zz The athletes should keep in ‘eye-contact’ with the coach.
zz Left handed thrower should be placed to left and right handed thrower to the right side of a group.
zz Use specific organisation forms (see next page).

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160 THROWS Fundamentals of THROWing

organisation of Groups for throwing practice

(1) Can be used for Shot Put (Linear Technique) and Javelin Throw

(2) Can be used for Shot Put (Rotational Technique), Discus Throw and Hammer Throw

(3) Useful for linear throwing events

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JAVELIN THROW

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162 THROWS JAVELIN THROW

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 Approach 5-stride rythm delivery Recovery

Javelin Throw – Whole Sequence

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Phase Description
The javelin throw is divided into the following phases:
APPROACH, 5-Stride Rhythm, DELIVERY (which is part of the 5-stride rhythm) and Recovery.

zz In the approach phase the thrower and javelin are zz In the delivery phase additional velocity is
accelerated. produced and transferred to the javelin before it is
zz In the 5-stride rhythm phase they are accelerated released.
further as the thrower prepares for the delivery zz In the recovery phase the thrower braces and
phase. avoids fouling.
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164 THROWS JAVELIN THROW – Technique

Approach 5-stride rythm delivery Recovery

GRIP

1 2

Objective
To grasp the javelin firmly and comfortably.

Technical characteristics
zz Thumb and first finger grip (1), or
zz Thumb and second finger grip. (2)
zz Javelin lays diagonally in the hand.
zz Palm faces upward.
zz Grip hand is relaxed.

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Approach 5-stride rythm delivery Recovery

Approach Phase
Coaches should:
zz

zz

zz

Objective
To accelerate the thrower and javelin. Help athletes to:
zz

zz
Technical characteristics
zz Javelin is held horizontally over the shoulder. zz
zz Top of the javelin is at head height.
zz Arm is held steady (no forward or backward movement).
zz Acceleration run is relaxed, controlled and rhythmic
(6-12 strides).
zz Acceleration to optimum speed, which is maintained or increased
in the 5-stride rhythm.

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Approach 5-stride rythm delivery Recovery

5-Stride Rhythm PHASE

Withdrawal

Coaches should:
zz

zz

zz

Objective
To position the javelin correctly for the delivery.
Help athletes to:
zz
Technical characteristics
zz Withdrawal starts on landing of the left foot.
zz Left shoulder faces the direction of the throw, the left arm is held zz
forward for balance.
zz Throwing arm extends backwards during first and second strides.
zz Throwing arm is at shoulder height or slightly higher after zz
withdrawal.
zz -Tip of the javelin is close to the head.

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Approach 5-stride rythm delivery Recovery

5-Stride Rhythm PHASE

Impulse Stride

Objective
To position and prepare the body for the delivery.

Technical characteristics
zz Drive-off is active and flat from the whole sole of the left foot (no
loss of velocity!).
zz Right knee swings forwards (not upwards!).
zz Body leans backwards: legs and trunk ‘overtake’ the javelin.
zz Left shoulder and head face the direction of the throw.
zz Throwing arm and shoulder axis are parallel.
zz Impulse stride is longer than the delivery stride.

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Approach 5-stride rythm delivery Recovery

DELIVERY PHASE
Part 1: Transition

Objectives
To transfer velocity from the legs to the trunk. Coaches should:
zz

Technical characteristics zz

zz Right foot is placed flat at an acute angle to the direction of the

throw. zz
zz Legs have overtaken the trunk.
zz Axes of the shoulder, javelin and hip are parallel.
zz Right knee and hip push forwards actively.
zz Throwing arm remains extended.

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Approach 5-stride rythm delivery Recovery

DELIVERY PHASE
Part 2: Power Position

Power Position Arc Position

Objectives
To transfer velocity from the trunk to the shoulder and arm. Help athletes to:
zz

Technical characteristics zz
zz Placement of left foot is active and solid. zz
zz Left side is stabilised.
zz Trunk is raised and there is a turning movement around the left leg. zz
zz Muscles in the front of the body are highly pre-tensed in the ‘Arc
Position’.
zz Throwing shoulder pushes forwards.
zz Throwing elbow turns inwards, palm remains up.

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Approach 5-stride rythm delivery Recovery

DELIVERY PHASE
Part 3: Final Arm Movement

Objective
To transfer velocity from the shoulder and arm to the javelin.

Technical characteristics
zz Right elbow draws forwards and upwards alongside the head.
zz Trunk moves forwards.
zz Throwing elbow straightens explosively.
zz Left side of the body is blocked by a solid left leg and the fixing of
the bent left elbow close to the trunk.
zz Right foot maintains ground contact until the javelin is released.

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Approach 5-stride rythm delivery Recovery

DELIVERY PHASE
Part 3: Final Arm Movement

Objectives
To transfer velocity from the shoulder and arm to the javelin.

Technical characteristics
zz Right foot turns on its outside edge and is dragged behind. (1)
zz Trunk leans slightly to the left, the right shoulder is directly over the
left foot. (2) (3)
zz Throwing arm should be as close to vertical as possible at release. (3)

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Approach 5-stride rythm delivery Recovery

5-Stride rhythm phase

Foot Placement

IMPULSE DELIVERY
Withdrawal
STRIDE STRIDE

Objective
To create velocity and transfer it to the javelin.

Technical characteristics
zz 5-stride rhythm comprises:
– the withdrawal
– the impulse stride
– the delivery
zz Speed increased to optimum level (based on individual capability).

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Approach 5-stride rythm delivery Recovery

RECOVERY PHASE
Coaches should:
zz

zz

zz

Objectives
To stop the forward movement of the body and avoid fouling. Help athletes to:
zz

Technical characteristics
zz Legs are reversed quickly after the release.
zz Right is leg bent.
zz
zz Upper body is lowered.
zz Left leg swings backwards.
zz Distance from the foot of the brace leg to the foul line is 1.5 – 2.0 m.

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STEP 1 FRONT throwS

Objectives:
To accelerate the javelin along a
straight path.

Tips:
zz
zz Introduce the javelin, safety measure and grip.
zz zz From a line, face the throwing area.
zz Withdraw the javelin, holding high above the head and point the javelin
to the ground.
zz Lean backwards and throw the javelin to land 8m-10m away, and with
the end of the javelin pointing to the thrower.

STEP 2 STANding Throw

Objectives:
To throw from the power position.

zz Stand with the left foot about 60cm-90cm in front of the right with feet
Tips:
pointing in direction of throw.
zz
zz Withdraw the javelin keeping the palm above shoulder level.
zz Lift the left leg slightly to initiate movement, keeping the weight on a
bent right leg.
zz
zz Drive the right hip forward and throw.

STEP 3 3-Stride rhythm AND THROW

Objectives:
Tips: To introduce impulse stride and link it with the power position.
zz
zz Start with the right leg forward and the javelin withdrawn.
zz
zz Step onto the whole sole of the left foot and push off into the impulse
stride, with the feet landing quickly one after the other.
zz
zz Continue into the throw

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