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John Oshel Shawnee Heights High School
4201 S.E. Shawnee Heights RoadTecumseh, KS 66542-9795
Phone: (785) 379-5880Fax: (785) [email protected]
Lifting Basic core lifts Olympic lifts-age/grade appropriate
Split cleans and snatch Body Core- Abs with body weight and balls
Rotation Extensions Progressing into explosive movements Overhead pulls
Conditioning-base building
Timed run 8-12 minutes Progress into shorter/quicker distances and
times Plyometrics
Ground level –bounds, skips, hops (lateral movements)
Hurdles /cones (lateral movements) Boxes Stairs
Ball workEverything is done with both arms-flexibility in
mind1k balls for single arm2k balls for double arm
Close to wall- single and double Foot placement- single and double Walk into plant- right and left Crossover into plant and throw
Age and level appropriate
Continue base building or start Drill work
Foot work with balls and Javelin Crossovers, knee drive, light feet, etc., conscious
of tip Grip Sticks-for tip control
5-10 yardsWorking on Feet, hip, chest, shoulder, elbow, and
hand positions
Med ball throws 1-2k partner catch increasing distance 800gram-1k long catch 1-4k overhead, behind back, from hip, from
squat
Coaching tip-make sure all throwing positions are for throwing the javelin.
Speed work10-50 yards top at 100 yards.
Approach positionCrossover phase drill
5-30 yards with and without javelinTransition drill
forward approach to crossover with javelin
High leg hurdle drill Box plant drill Walking into plant drill with soft rightWith javelin At a steady speed With acceleration Sideways With repeated crossovers Crossovers mixed with normal running Over low obstacles between each stride
Approach work-Individualized
Approach- 5-15 stridesCrossovers- 3-7
If handling speed is a problem have the athlete just do crossovers
Throw hard at least two days to rest. On the other days do all drill work and throw up to 70% set by cone.
Don’t always look at the distance Speed down the runway Javelin control for the entire approach How fluid are the strides Are they pulling or pushing with the feet/legs Are they planting to help their hips Soft rear leg Long pull Over the top Stop the plant Chest /eyes