Retraction and the Steps Involved in Generating Thrust
Perfect the synchronized withdrawal and impulse step by taking the withdrawal mechanics and impulse step coach certification to load the arm like a catapult and time the penultimate for maximal throw.
The mechanics of the withdrawal
The [withdrawal] is the technical movement of bringing the javelin from the carrying position (next to the ear) to full extension behind the body.
This movement should be synchronized with the first steps of the lateral transition (usually on the first or second step of the series of five). The key is to push the javelin back in a straight line, not in a circle.
The tip of the javelin should be held close to the thrower's eye or cheek to ensure alignment.
If the athlete lowers the tip or moves the implement away from the body, centrifugal forces will be created that will deflect the throw.
The arm should be extended and relaxed, with the shoulder turned inward and the palm upward, ready to be loaded like a catapult.
The impulse step
The penultimate step of the stroke is the so-called [Impulse Step]. It is a low, long and aggressive movement.
The athlete pushes hard with the left leg to project the body forward, landing on the right leg (which will be bent).
The intention of this step is to radically bring the legs forward with respect to the trunk.
Upon landing, the right foot touches the ground before the body lands, creating a backward tilt of the torso of about 30 degrees. This tilt is pure potential energy.
The athlete should [run away from the javelin], leaving it as far back as possible to maximize the acceleration path that the implement will have
Soft landing and active waiting
When landing from the impulse step on the right leg, the contact should be soft and springy (soft right leg).
The heel should not touch the ground with a thud; land on the metatarsal and allow a slight cushion to continue moving forward. The concept of [patience] is critical here. The throwing arm should follow behind.
Many athletes make the mistake of initiating the throw with the arm as soon as the right foot touches the ground.
Correct technique requires waiting for the left (blocking) foot to touch the ground before activating the upper body.
withdrawal and impulse steps