Basically wanted to get on here and get some of my ideas out there for other coaches and athletes to look at. Currently coaching at D3 college in WI. I have 6 decathletes and 5 open event athletes I train. All the open event athletes specialize in another event with Javelin coming second.
For our pre-season phase which I have for March, it basically involves a throwing progression training. Focuses are on arm,elbow,hip,chest,wrist placement.
With limited time and other events for the decathletes to attend to precise and quantitative exercises are done.
See Men and Women alternating days, tues/thurs.
Sample day looks like:
Jog to draw x5
(All done with javelin in hand, or knockenball due to limited # of javs)
Hip snaps x20 both sides
One step power position x10 both sides
Block leg weight shifters, both sides until comfortable
One follow through throws x10
Largest emphasis is placed on hips first, then chest and arm progression follows.
Stressed a lot with younger first time athletes on location of arm,elbow during draw back and release.
First meets in 3 weeks. Plan to jump on once a week with training updates/progress/notes.