John Oshel Shawnee Heights High School

4201 S.E. Shawnee Heights RoadTecumseh, KS 66542-9795

Phone: (785) 379-5880Fax: (785) 379-5967oshelj@usd450.net

Lifting Basic core lifts Olympic lifts-age/grade appropriate

Split cleans and snatch Body Core- Abs with body weight and balls

Rotation Extensions Progressing into explosive movements Overhead pulls

Conditioning-base building

Timed run 8-12 minutes Progress into shorter/quicker distances and

times Plyometrics

Ground level –bounds, skips, hops (lateral movements)

Hurdles /cones (lateral movements) Boxes Stairs

Ball workEverything is done with both arms-flexibility in

mind1k balls for single arm2k balls for double arm

Close to wall- single and double Foot placement- single and double Walk into plant- right and left Crossover into plant and throw

Age and level appropriate

Continue base building or start Drill work

Foot work with balls and Javelin Crossovers, knee drive, light feet, etc., conscious

of tip Grip Sticks-for tip control

5-10 yardsWorking on Feet, hip, chest, shoulder, elbow, and

hand positions

Med ball throws 1-2k partner catch increasing distance 800gram-1k long catch 1-4k overhead, behind back, from hip, from

squat

Coaching tip-make sure all throwing positions are for throwing the javelin.

Speed work10-50 yards top at 100 yards.

Approach positionCrossover phase drill

5-30 yards with and without javelinTransition drill

forward approach to crossover with javelin

High leg hurdle drill Box plant drill Walking into plant drill with soft rightWith javelin At a steady speed With acceleration Sideways With repeated crossovers Crossovers mixed with normal running Over low obstacles between each stride

Approach work-Individualized

Approach- 5-15 stridesCrossovers- 3-7

If handling speed is a problem have the athlete just do crossovers

Throw hard at least two days to rest. On the other days do all drill work and throw up to 70% set by cone.

Don’t always look at the distance Speed down the runway Javelin control for the entire approach How fluid are the strides Are they pulling or pushing with the feet/legs Are they planting to help their hips Soft rear leg Long pull Over the top Stop the plant Chest /eyes