Fort Worth Do The Olympics: Javelin & Hammer

The women’s javelin is a spear approximately 7 feet, 7 inches long, weighing 1.3 pounds and has a 5.9” wide grip made of cord, located at the center of gravity, approximately 3 feet from the tip. The thrower builds speed over a considerable distance before release. At release, the javelin can reach speeds around 70mph. Due to liability with the event, in 36 states, high schools do not compete in the event. It is also part of the men’s decathlon and women’s heptathlon events. It first began as an event at the Ancient Olympic Games in 708 BC, but has been part of the men’s Games since 1906 and women’s since 1932. The current women’s record throw is 72.28m (237 feet).

We definitely didn't come that close! We were lucky to get some coaching from a former NCAA track coach who specializes in throws - Pete Abbey of Cates Athletics. We started out with some warm-ups, then used medicine balls to stretch our shoulders and hips. The throwing motion for javelin seems simple enough, until you get into the details. The idea is to get all of your momentum going forward, with the javelin the very last thing to move. Normally, that means 7-11 running steps, followed by 3-5 "bounds" (turning your non-throwing hip forward and running sideways, crossing feet over one another), then release with a large follow-thru step. At the time your throwing side starts to come forward, the entire opposite side is rotating back - so that at some point, your chest is farthest forward, with both arms back. This forms a "C" shape in the body. Then the spear is thrust forward and released. It was difficult to get all the motions together, so we started completely stationary with no run-up or bounds.

L1 starts in the basic stance

L1 completes her first throw

Then we tried to add in a couple of bounds. This increased our distance, though we were throwing maybe 20-30 feet. L1 was the only one to get the javelin to "stick" in the ground on landing, though that is not necessary for a "good" throw - as long as the tip hits the ground first.

R's good positioning with a "backwards C" along her arm, side and leg

R follows through, attempting to pull the trailing leg forward

After one of our rounds of throws

Next, we moved on to the hammer. The women’s hammer consists of a solid metal ball weighing 8.82 pounds attached to a wire approximately 3 feet 11 inches long with a handle on one end that allows for grip. The sport dates back to the 15th century and was included in the 1900 Olympic Games, but the women didn’t compete until 2000. Although many assume this is a strength event, it has evolved into a focus on speed. The motion includes two swings from a stationary position, then 3-4 rotations with increasing speed where the ball is at its high point at the front of the circle and the low point at the back. It includes a complicated heel-toe movement, much like discus. The current women’s record throw is 81.08 meters (266 feet).

Again, we started with simple props (medicine balls and cones) to stretch and get the feel of the motion. Much like discus, getting the motion of the turn is key. It must be quick and feet must stay close to one another to eliminate any motion that might slow you down. We didn't attempt turns in discus, but Coach Pete let us get one turn worked in on hammer to see what it feels like. What I found was that you had to go "all in" and let the hammer do the work for you. Once I really let my momentum build, all of the motion seemed to fall into place. The actual release of the hammer is over your shoulder as you finish your turn after the throw. Our throws were in the range of 40-60 feet. I'd have loved to work on more turns to see how that impacted distance!