As any seasoned javelin thrower knows, the key to a powerful and accurate throw lies not just in strength, but in mobility. Today, we’re diving into three game-changing exercises that form a 10-15 minute pre-throwing warm-up priming your body for success. This circuit is designed to enhance your javelin mobility and take your performance to the next level.
Why Mobility Matters in Javelin Throwing
The javelin throw involves a complex coordination of the entire body. The hips, spine, and shoulders all play crucial interconnected roles in generating power and accuracy. Before we jump into the exercises, let’s understand how this works and why proper mobility is so important:
- Hip Mobility: This is where your power originates. With most throwing sports, the thrower aims to achieve a separation of the hips and the shoulders. As the throw begins, the hips rotate quickly which begins sending that energy up the kinetic chain. Without flexible, strong hips, you’re leaving a lot of power and torque on the table.
- Spinal Mobility: A mobile spine allows power to transfer smoothly from your lower body to your upper body. It’s imperative that your core and spine are strong and stable enough to handle this. This is true for the entire spine from your lower back to your upper back. If any region is tight, you’ll limit the power transfer from your hips or your shoulders.
- Shoulder Mobility: This is where accuracy comes into play. Restricted shoulders can lead to inconsistent throws. Not having full range of motion will have your javelin going all over the place! Plus you’ll also be shorting your power.
Remember, if any of these areas lack mobility, and aren’t able to work together, your throws won’t reach their full potential! Throwing javelin is all about timing, control, and harnessing your energy from the ground up.
The 3-Exercise Javelin Mobility Circuit
Brettzel 1.0 with Arm Sweep
This exercise combines the classic Brettzel stretch with an arm sweep to target both your spine and shoulders. We’re adding an extra special twist so grab a yoga strap!
– Start by attaching the band around the foot you’re going to have on the bottom (the hip flexor/quad you’re stretching).
– Bringing the band behind you and over the opposite shoulder, get into the Brettzel position (lying on your side with your top leg bent and bottom foot coming close to your glute).
– Pull your strap overtop, under, and through your top leg (this uses that top leg as an anchor).
– As you hold this position, perform slow, controlled arm sweeps with your top arm
– Hold each side and sweep for 30 seconds or 10-15 reps
This combination enhances thoracic spine mobility while also working on shoulder flexibility
Standing Hip Flexor Stretch with Trunk Rotations
This exercise opens up your hips while also engaging your core and spine.
– Begin in a standing lunge position, back knee bent, glute activated, and pelvis tucked underneath you
– Keeping this position, bring both arms straight out in front of you.
– Open up and rotate with the same arm as the back leg ( if right knee is behind use the right arm)
– Turn as far as you can open towards the back, bringing your head along with your hand
– Hold for a second before coming back to center
– Repeat 10 times per side
This stretch targets your hip flexors while also improving rotational mobility in your spine.
Single Arm Rotating Crab Rocks
This dynamic exercise engages multiple areas simultaneously combining flexibility, stability, and strength.
– Start in a good plank position
– Push through your hands to offer stability in your shoulders and keep that enegery
– Lift one arm and the same leg, rotating your trunk so your belly turns toward the sky
– Once open, squeeze your glutes, and lift through your thoracic spine
– Keep your free arm reaching up towards the ceiling and continue extending your hips
– Repeat 10-14 repetitions total (5/7 per side)
This movement improves shoulder mobility, core strength, and overall body coordination.
Watch Our Video for the Best 3 Javelin Mobility Exercises
Implementing the Routine
Complete the circuit 3 times for a comprehensive javelin mobility 10-15 minute primer. If you’re new to us, you’ll find out quickly that we use our Mobility-Doc Primers as warmups, cool downs, you name it. We find it’s more efficient with your time as well as with activating the right muscles that will get you ready to do whatever it is you’re asking your body to do. Do this before every time you throw and you’ll notice a difference if not right away, within a few short weeks! It takes 3-4 weeks for your body to really start to benefit from what you’re asking it to do. Stay dedicated and consistent. The results will follow!
Incorporating this javelin mobility routine into your pre-throw warm-up can significantly enhance your performance. By focusing on these key areas – hips for power, spine for energy transfer, and shoulders for accuracy – you’re setting yourself up for longer, more accurate throws.
Remember, consistency is key. Make this routine a regular part of your training, and you’ll likely see improvements in your throwing technique and distance. Happy throwing!
Check Out JavFest!
East Stroudsburg is home to the American JavFest! If you’d like to watch the competition head over to East Stroudsburg South High School to enjoy the fun! This unique event brings athletes, coaches, and lovers of the sport together for an engaging experience. Don’t miss what is sure to be a stellar show!
Check out the Schedule of Events Here!
Click Here for more information about JavFest.
