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Specific Strength & Conditioning for Javelin Throwers - 4

As Javelin coaches, we know that trunk training is hugely important, not just to enable athletes to develop the qualities that will optimise the 'critical determinants of performance,' but also to reduce the risk of injury. During a typical competitive throw for a high performing Javelin Thrower, over 10 x BM force can be transmitted through the plant leg and up through the kinetic chain. Ignoring the other injury risks for a second (which can rely on physicality and technique), the mi-section can be an area where a lot of the force/ impulse generated throughout the delivery of the throw can be 'leaked.' With that in mind, we need to 'bullet proof' this area so that the leakage is minimised and the risks of injury therefore less severe. We can never eradicate the risk of an injury occurring, but we can reduce it's likelihood with our exercise choices. This exercise shows Kimmo going through some basic trunk exercises very specific to the Javelin throw. Lateral flexion through the lumbar spine is a normal function of this area. Excessive extension is the job of the thoracic spine. Focus on strengthening movements which allow the athlete to maintain an effective posture through the lumbar spine during the run-up. The rest of the trunk work should then focus on resisted rotation and flexion work as mentioned previously. Thanks