Friday, October 1, 2010
Phase 1- The rundown
The run down part of the approach is the first stage. Every motion during this stage is done in the sagittal plane around the mediolateral axis.The motion is constant along a rectilinear line. During this stage the person holds the javelin at head level, the javelin should have a slight tilt forward while running. The body should be upright, meaning head up chest out. The lower half of your body should show high knee flexion and planting with dorsi flexion.
Phase 2- The Crossovers
During the cross-over stage the javelin is drawn back behind your head with your right arm extended. Your throwing arm should be supinated to allow the javelin to rest in your hand. At the same time you are horizontally abducting and adducting your hips medially and laterally from the midline of the body through the frontal plane of the anteoposterior axis.. Most athletes do 3 to 5 crossovers before they plant to throw the javelin. You should never cross your feet from behind, it should always be done in front.
Phase 3- The plant/Rotation
The plant and rotation stage are the most important. When you plant your non-dominant leg it should not flex at all. You should plant on your heal. At the same time as you plant, your hips should rotate around the mediolateral axis of the sagital plane this in turn will bring your arm around with it. Your left hand should be slightly flexed and pronated.Your trail leg should be slightly flexed to allow for lateral roation around the transverse plane of the longitudinal axis, this will allow your right foot to become everted to help you propel your body forward.
Phase 4- Follow Through
The follow through is key to any successful throw in any sport. After you release the javelin you want your back leg and arm to follow the javelin, After the javelin is released you will use plantar flexion on your planted foot. If the form is correct you will experience a anterior pelvic tilt of the spinal column. Your throwing arm and shoulder will be internally rotated as you follow through. You will end your follow through by returning to the anatomical position
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