Start with the phases, not the rep
Beginners learn faster when they understand javelin as a sequence, each phase its own skill. Master phase 1 before phase 2. Don't try the full rep until each piece works in isolation.
Javelin Throw is a sequence, phases that build on each other. This is how to learn javelin from scratch, the phases in order, the cues that trigger each one, and the form errors beginners hit first. Pair it with AI form check and your first month gets a lot more efficient.
Beginners learn faster when they understand javelin as a sequence, each phase its own skill. Master phase 1 before phase 2. Don't try the full rep until each piece works in isolation.
Almost every beginner makes the same handful of mistakes in their first month of javelin. The AI catches them on the first rep and gives you the drill that fixes each one, instead of waiting until they're stuck in.
Watching your own javelin reps on video for the first time is a shock. AI on top makes the shock useful, it tells you what to actually do next, not just "fix your form."
First month of javelin? Upload a clip, get a phase-by-phase read on what you're already doing right and what's already a habit you'll need to break later. The earlier the AI catches it, the easier the fix.
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.
Each phase has a coaching cue, a measurable target, the frames a coach pauses on, and the failure mode AI flags most often. Use it as a self-diagnostic checklist on every video.
6-10 strides at moderate pace, building to controllable speed (5-6 m/s elite). Not a sprint; control is critical.
2-3 lateral crossovers preceding the throw. Right foot crosses behind left (RH thrower), turning the body sideways.
Last crossover lands long, lowering CoM. Loads the throwing leg.
Front (left) leg plants firmly to stop forward momentum, converting it to rotational and vertical lift via the trunk and arm.
Trunk arches and unloads (whip), arm comes through last (kinetic chain). Javelin released at 30-36 deg with velocity 28-30 m/s elite.
Right leg lands forward to absorb momentum. Stay behind the foul line.
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.