To throw the javelin, hold it by the cord grip, run in with the javelin over your shoulder, withdraw it into a long arm position during crossover steps, then block with the front leg and pull the javelin over your shoulder to release it at about 30 to 35 degrees. It must land tip first inside the sector.
Javelin basics
| Element | Details |
|---|---|
| Implement weight | 800 g men, 600 g women (lighter for youth) |
| Grips | American, Finnish, or fork |
| Approach | About 8 to 12 running strides |
| Crossovers | Withdraw the javelin and turn the hips sideways |
| Block | Firm front leg stops the body and transfers energy |
| Release | Over the shoulder, elbow high |
Rules to know
- The throw must be over the shoulder or upper part of the throwing arm.
- The tip must strike the ground before any other part.
- It must land within the sector lines.
- The thrower must not cross the arc or leave the runway before it lands.
- Athletes may not turn their back to the throwing arc during the approach.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Rules reference: World Athletics Book of Rules (Competition and Technical Rules). High school (NFHS) and college (NCAA) competitions have their own rulebooks with some differences.
Frequently asked questions
What angle should I release the javelin at?
Roughly 30 to 35 degrees is common, depending on the athlete and conditions.
Why must the javelin land tip first?
It is part of the rules; a flat landing is a foul.
How can I avoid elbow injury?
Keep the elbow high and use good technique; build up throwing volume gradually.
