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Athletics · Intermediate · i7

Foam javelin: chin, knee, toe

Park or court 15 min 2 players Park, ground or field

Ready when: Overarm throw (b3) done.

Start a session

What you are learning

The javelin throw with a safe foam javelin: held above the shoulder pointing forward, the arm taken straight back, then pulled through over the shoulder and released up and away so it lands point first. The rules of a throwing area matter even with foam.

Words on this card Run-up, Javelin, Throwing line
Run-up
The run before a jump or throw.
Javelin
A throwing spear. Children use foam ones.
Throwing line
The line a thrower stays behind.

Set up

A throwing line, a foam javelin (or a rolled newspaper taped as a stick), cones at 10, 15 and 20 m.

Weather: dry ground, nobody downrange

The base setup for athletics

Show it first for the one teaching

  1. Feet a shoulder-width apart, the javelin above your shoulder, pointing forward.
  2. Take the throwing arm straight back, the javelin still pointing forward.
  3. Lean back so your chin, knee and toe make a line.
  4. Pull the arm through high over the shoulder and let go as it passes the shoulder, up and away.

Your part while they practise

Say "throw" only when everyone is behind the line; everyone walks out together to fetch.

Step by step

  1. Feet apart, javelin above the shoulder pointing forward.
  2. Arm back; lean back so chin, knee and toe line up.
  3. Throw: let go as the hand passes the shoulder, up and away. 10 standing throws.
  4. Then 5 throws from a 3-step approach, once the stance is steady.

How much: 10 standing throws, then 5 from 3 steps 15 min a session 2 days a week

Say one thing Pick one line from "What you will see" for today and say only that.

The game: Cone points

Past the first cone 1 point, the second 2, the third 3, from 10 throws.

Who plays: 2 or more, taking turns.

How to play, turn by turn
Turns
  1. Everyone stands behind the line
  2. One thrower at a time, on "throw"
  3. When everyone has thrown, walk out together to fetch
  4. 10 throws each
Fair play
A younger thrower stands 3 m in front of the line.
Points
Past the 10 m cone 1 point, the 15 m cone 2, the 20 m cone 3; 1 extra point when the javelin lands point first.
Fouls
No points for that throw
  • Throwing before "throw"
  • Stepping over the line
  • The arm comes round from the side instead of over the shoulder
Winning
The highest total from 10 throws.
Stars
  1. 8 points for 1 star
  2. 15 points for 2 stars
  3. 22 points for 3 stars

Easier or harder

Easier

A standing throw only.

Harder

A 5-step approach.

What you will see, and what to say

  • the arm comes from the side Arm high, over your shoulderThe hand passes close to the ear.
  • the javelin lands flat or tail first Point it forward, up and awayThe tip leads all the way.
  • the child throws before the line clears Wait for my throw callNobody throws until everyone is behind the line.

Self-check

5of 10

5 of 10 throws land point first past the 10 m cone.

Stop and get a coach when

Pain in the elbow or shoulder; before any real javelin.

Fitness for this

Warm up first: how to warm up, at workonfitness.com. For strength and stretching, its exercise library shows each exercise step by step, with an easier version.

This card trains the straight-arm throw, release angle.

awiseathlete.com/sports/athletics/athletics-i7