Towel arm action
Hold a towel by one end, throw it overhead with javelin mechanics. The towel's mass forces a clean arm action. 3 sets of 10.
Javelins are expensive and dangerous. Most of what makes a javelin thrower better is crossover footwork, arm action, and release mechanics, all of which can be drilled with a towel, a medicine ball, or a tennis ball. Below: the drills that transfer, with the loading that matches a real session.
Hold a towel by one end, throw it overhead with javelin mechanics. The towel's mass forces a clean arm action. 3 sets of 10.
Heavy med ball thrown overhead with two hands, then one hand. Trains the same hip-shoulder separation as a javelin throw. 3 sets of 6.
Throw a tennis ball with javelin arm action. The lighter ball lets you focus on release angle and arm path without shoulder load. 30+ throws a session, easy.
Substitute drills only matter if they show up in real throws. Once a week, film a javelin throw, AI compares arm action, release angle, and block-leg position to the home work. If the patterns are clean, the throw moves.
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