Stroke and Crossovers

The Cyclic Phase: Building Momentum

The javelin approach run has two distinct parts: the cyclic (frontal) run and the acyclic (lateral) run. The objective of the initial phase is to generate controllable horizontal speed.

The athlete runs straight ahead towards the throwing zone, with the javelin carried stably next to the head.

Unlike a sprinter, the javelin thrower does not use the arms to propel himself (since one carries the implement), so he must emphasize a high knee action and an active foot push. This phase usually lasts between 6 and 12 steps.

The speed should not be maximum, but optimal; if the athlete runs too fast, he/she will not be able to control the braking (blocking) at the end and will run off the line or throw wrongly

Transition to cross-stepping

The technical magic happens in the transition. Without losing speed, the athlete must turn his body laterally (the left side points to the goal for a right-hander) while continuing to move forward in a straight line.

This is where the "Crossovers" begin. In this phase, the legs work forward of the body.

The right leg crosses in front of the left leg with an active high knee action.

The biomechanical objective is to keep the hips perpendicular to the direction of the throw while the legs drive laterally.

It is vital that, during these crosses, the upper body remains calm and the javelin remains fixed behind, resisting the temptation to bring the arm forward prematurely.

Pace and progressive acceleration

The rhythm of the cross-steps is critical.

Generally, five rhythmic steps are taken before the throw (known as the 5-step rhythm). The cadence should progressively increase: "one...two...three-four-five".

Cross-stepping allows the athlete to position himself in a backward leaning position, lowering the center of gravity. This is essential to increase the force application path.

If the athlete loses velocity in this lateral phase (a common occurrence due to lack of coordination), the throw will rely on arm strength alone