Learn the phases in order
Don't try a full rep on day one. javelin is a sequence, each phase its own skill. Master phase 1 before phase 2, before the full rep. AI tells you which phase needs the most work right now.
Starting javelin is mostly about not grooving in habits you'll have to break later. Here's where to start, which phases to learn first, the form errors to recognize before they become permanent, and how to use AI form check from rep one.
Don't try a full rep on day one. javelin is a sequence, each phase its own skill. Master phase 1 before phase 2, before the full rep. AI tells you which phase needs the most work right now.
The mistakes beginners make are predictable. The same form errors show up in week 1 of every athlete's javelin. The earlier you catch them, the easier the fix, six months in is too late.
Your first month of javelin should be on video. Even bad reps. AI gives you the same coaching notes a real coach would, but available immediately, on every rep, not just the ones a coach happened to be watching.
Beginners benefit most from form check, not most experienced athletes, because catching errors early prevents the months of un-grooving later. Film your first reps, get the AI's read, fix what's small while it's small.
Follow up in chat and ask questions. The AI remembers your analysis and speaks the language of javelin coaching.
The progression below is conservative. the goal is to groove correct technique before bar height becomes a goal. Every week ends with a video re-test against the previous week to confirm the pattern is sticking.
Standing throws. Grip and release.
Crossover drill. Add 1 crossover to throws.
5-step approach + 1-2 crossovers.
Full 8-stride approach + 2 crossovers.
Full approach. Refine block leg and release.
Speed up approach, refine whip, increase release velocity.
These drills come from coaching practice (Dahlman, Petrov-Bubka tradition, Slippery Rock camps). Each card lists the phase it targets, the method, what to watch for, and a prescribed rep volume.
Block leg + release sequence.
From a standing position, throw without approach. Focus on hip-chest-arm.
Arming; release angle wrong.
Full sequence at low speed.
5-step approach with 1 crossover, full throw.
Rushing; weak block.
Crossover pattern.
Practice 2-3 crossovers, javelin held back. No throw.
Crossing too short; javelin coming forward.
Firm block.
Plant front leg into a partner's resistance from a 3-step approach.
Soft block.
Primary sources behind the numbers and methods on this page.
Five common questions about javelin that come up in coaching.
A directory of every javelin page on the site, from broad analysis tools to specific phase deep-dives. Each entry points to a focused write-up.
Download the app. Film a rep. See what the AI sees. Free first analysis, no card, no account required.