SPEED and

AEROBICS
FOR
THROWERS
IAAF CECS Level IV

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SPEED AND AEROBICS FOR THROWERS

SPEED AND ENDURANCE AS

GENERAL CONDITIONING

• It is well known that ‘’Throwers don’t like to run !’’

• But they are ATHLETES !
• Therefore running speed and endurance must be a part
of their general conditioning
• Distances and intensity must be adapted to their
possibilities
• Most of this work will be done at the beginning of the
training year and then the fitness level maintained

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 SPEED AND AEROBICS FOR THROWERS
ENDURANCE FOR
THROWERS
• It is very individual depending the morphology of the
athlete and his fitness level.
• Take care about overuse of joints (Knies) because of the
weight of the athlete
• Make it be enjoyable (Group running)
• Manage period of rest every 10’
• Combine the running in the endurance session with
stretching periods
• Jogging and light fartlek are the most adapted
• Control heart rate
• Better than a full endurance session , it is wiser to do a
light endurance unit at the end of training

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SPEED AND AEROBICS FOR THROWERS
EXAMPLE OF ENDURANCE SESSION

• 10 minutes Jogging (ap 2km)

• 10 minutes stretching
• 5 minutes Jogging (ap 1km) a bit faster pace
• 10 minutes Jogging (ap 1km) slow recovery
pace
• 10 minutes stretching
• 10 minutes Jogging (Ap 2km)
• 10 minutes stretching and cool down

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 SPEED AND AEROBICS FOR THROWERS
AEROBICS TIPS

• Javelin throwers must be able and need to do

more aerobics running as they are usually not
so heavy and as running is also specific to
their event.
• Jogging can be done in the warming up and
the cooling down of sessions anytime during
the training year.
• During the recovery period it is also possible
to put some aerobics work as there is no
heavy training at that time.

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 SPEED AND AEROBICS FOR THROWERS
SPEED FOR THROWERS

• We are talking about sprint speed not throw

speed
• SPEED is a very specific topic for javelin
throwers as 25% of the delivery speed is
produced during the run up !
• SPEED is also a specific topic for the other
throwing event because it is developing the leg
POWER
• SPRINT running drills will also develop the
reactive strength capacities of the feet
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 SPEED AND AEROBICS FOR THROWERS
SPEED FOR THROWERS
• The ABC of runner sessions are well suitable
for the throwers
• Distances must be adapted to the athlete
capacities and to the event
Short sprints up to 50m for ‘’heavy’’ throwers
Sprint up to 100m for ‘’light’’ throwers
. Create motivating situations (Mixed relays –
Games).
. Take care about the higher risk of injuries for
powerful and heavy athletes and make sure of
a good warming up including specific
stretching
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SPEED AND AEROBICS FOR THROWERS
SPEED FOR THROWERS
EXAMPLE OF A SPEED UNIT FOR ‘’HEAVY’’THROWERS

-SPECIFIC WARMING UP 10’ Sprint ABC

-SPECIFIC STRETCHING 10’
-EASY ACCELERATION RUNS 40-60-80m
-5’ relaxing and stretching drills
-6 FLYING START RUNS over 30m 80% intensity
-5’ relaxing and stretching drills
-MIXED fun relays with athletes from different events
-Cool down

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 SPEED AND AEROBICS FOR THROWERS
SPECIFIC SPEED WORK FOR
JAVELIN THROWERS

• It is wise to have the javelin throwers do some training

sessions with the sprinters group
• They need to acquire a good running technique
• They need to develop their maximal sprint speed and
improve their ‘’optimal speed’’ in the run up.
• SPEED Work for javelin throwers will include running
drills with the javelin like :
-Running over cones
-Cross over running
-Running with the javelin in ‘’set’’ position

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SPEED AND AEROBICS FOR THROWERS
SPECIFIC SPEED WORK FOR
JAVELIN THROWERS

• The SPEED work for javelin throwers will

especially take place in the specific preparation
period and pre competition period
• The specific rhythm of the run up , including the
HOP also needs to be worked on.
• See Javelin specific conditioning session

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SPEED AND AEROBICS FOR THROWERS

THANK
YOU FOR
LISTENING

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