Return to Javelin Throwing
Interval return to Javelin Throwing
Author: Tanya Anne Mackenzie, Manchester Shoulder Clinic
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All advice is general and you are advised to consult with your own physiotherapist and coach before undertaking any exercises.
Day/stage | Number throws | distance | rest | Number throws | distance | rest | Number throws | distance | rest |
FOOTBALL THROWS | |||||||||
1 | 25 | 14m | 10 mins | 25 | 14m | end | |||
2 | 25 | 14m | 10 mins | 25 | 14m | 10 mins | 25 | 14m | end |
3 | 25 | 18m | 10 mins | 25 | 18m | end | |||
4 | 25 | 18m | 10 mins | 25 | 18m | 10 mins | 25 | 18m | end |
5 | 25 | 27m | 10 mins | 25 | 27m | end | |||
6 | 25 | 27m | 10 mins | 25 | 27m | 10 mins | 25 | 27m | end |
400G JAVELIN THROWS | |||||||||
7 | 25 | 14m | 10 mins | 25 | 14m | end | |||
8 | 25 | 14m | 10 mins | 25 | 14m | 10 mins | 25 | 14m | end |
9 | 25 | 18m | 10 mins | 25 | 18m | end | |||
10 | 25 | 18m | 10 mins | 25 | 18m | 10 mins | 25 | 18m | end |
11 | 25 | 27m | 10 mins | 25 | 27m | end | |||
12 | 25 | 27m | 10 mins | 25 | 27m | 10 mins | 25 | 27m | end |
13 | 25 | 50% | 10 mins | 25 | 50% | end | |||
14 | 25 | 50% | 10 mins | 25 | 50% | 10 mins | 25 | 50% | end |
15 | 25 | 75% | 10 mins | 25 | 75% | end | |||
16 | 25 | 75% | 10 mins | 25 | 75% | 10mins | 25 | 75% | end |
17 | 25 | 100% | 10 mins | 25 | 100% | end | |||
18 | 25 | 100% | 10 mins | 25 | 100% | 10mins | 25 | 100% | end |
600G JAVELIN THROWS | |||||||||
19 | 25 | 50% | 10 mins | 25 | 50% | end | |||
20 | 25 | 50% | 10 mins | 25 | 50% | 10 mins | 25 | 50% | end |
21 | 25 | 75% | 10 mins | 25 | 75% | end | |||
22 | 25 | 75% | 10 mins | 25 | 75% | 10 mins | 25 | 75% | end |
23 | 25 | 100% | 10 mins | 25 | 100% | end | |||
24 | 25 | 100% | 10 mins | 25 | 100% | 10 mins | 25 | 100% | end |
Progression from day/stage to next stage should be based on symptom free response to that day/stage of training, if the thrower has symptoms they remain at the current stage until symptom free.