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The javelin is a spear shaped metal object with a steel tipped point. The Javelin throw has been an event at the Modern Olympic Games since 1896. Before that, Greek athletes threw the spear (not called the javelin then!) at the Ancient Olympic Games over 2000 years ago, trying to throw further than each other for prizes.

Even before that, the spear was used to hunt for food by people all over the world. Whilst the hunters practiced to throw for accuracy, we practice in the same way as the Ancient Greeks - to throw for distance.

Here are a few tips on how to add some distance to your throw.

Work on your javelin run up for a few minutes every training session

You can develop a rhythm which is simple and easy to practice. The rhythm I prefer is 1…2…3…4…5…6….1.2….3.4….5.6 this means 6 normal running steps and then 3 cross steps.

Pull the javelin back to the throwing position after the first 6 steps and throw after the second 6.

Experiment. Play with it! Practice to music, even in your head.

Stand completely side on with your head facing forward. Make sure the javelin also points forward.

Now stretch your arm back behind you into the throwing position. Keep your elbow slightly bent and your shoulder as relaxed as possible.

Make sure your throwing hand is at eye level or above. Look back and check!!!

Now don’t drop your hand just before you throw. The idea is to tilt your whole body, not just your arm.

Place the javelin flat in your hand in the groove that is lengthways.

Wrap the fingers around the grip with thumb and middle finger over the end of the cord. A fork grip is less effective in producing distance.

Now move to the side on throwing position and stretch your arm out as long as possible.

Curl the little finger around towards your thumb. This may stretch your arm, shoulder or elbow. This is OK, it helps to protect your elbow.