2012 US Olympic Team Assistant Coach (Throws);
2x Olympian and 6x USA Champion;
and Mike Hazle, 2008 Olympian
Legendary Javelin thrower Tom Pukstys shares the techniques, drills and strategies that made him the USA's top Javelin thrower for over a decade.
Following a javelin specific 25+ exercise warm-up, Coach Pukstys breaks his intensive technique instruction into three areas: the power position that details body positioning from the ground up, body angles that are essential to throwing success, and the position and location of the javelin to maximize power for the throw.
Pukstys emphasizes that the throw is not arm activated, but rather leg and hip activated. He underscores the need for the athlete to feel the separation of the lower and upper body on the throw. Pukstys teaches the release technique of the throw that requires pro-nation with the thumb turning inside.
Next in the skill progression is the standing throw. In this segment, Pukstys and Hazle focus on a sequence of ground contact, hip, chest and the arm with pro-nation on the follow through.
Pukstys progresses into movement for the throw. Beginning with a one-step throw and progressing to a three-step throw that adds momentum and pressure along with incorporating the penultimate or impulse step. Pukstys and Hazle discuss the technical aspects of the wrap, a more advanced technique that takes the thrower from a more linear position to a more rotated position.
You will also see how to set up a successful throwing practice as Pukstys details three throwing workout days: target practice, medium throwing and hard throwing. Pukstys and Hazle move to the weight room where Hazle demonstrates seven javelin specific training exercises that focus on developing explosive elastic power and overall athleticism.
In addition, Pukstys and Hazle share a breakdown of meet footage that pulls together all aspects of the javelin throw presented into an actual event.
Throughout the presentation, Pukstys interacts with Hazle by coaching him and seeking feedback from him. This interaction adds a unique perspective for the viewer, garnering both a coach and athlete perspective on the event. Hazle's quest for perfection exudes throughout the presentation and offers a positive example for young athletes in seeing an Olympic level thrower constantly striving to improve.
57 minutes. 2010.