1. John Oshel Shawnee Heights High School Shawnee Heights High School 4201 S.E. Shawnee Heights Road Tecumseh, KS 66542-9795 Phone: (785) 379-5880 Fax: (785) 379-5967 oshelj@usd450.net oshelj@usd450.net

2.  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

3.  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

4. Ball work Everything is done with both arms-flexibility in mind 1k balls for single arm 2k 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

5.  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 yards Working on Feet, hip, chest, shoulder, elbow, and hand positions

6.  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.

7.  Speed work 10-50 yards top at 100 yards. Approach position Crossover phase drill 5-30 yards with and without javelin Transition drill forward approach to crossover with javelin

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

9. Approach work-Individualized Approach- 5-15 strides Crossovers- 3-7 If handling speed is a problem have the athlete just do crossovers

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

11.  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