Long-term development of Javelin Throwers based on experience and evidence-based knowledge. Long-term development is created through the right basic exercises, performed in the right way, with the right intensity, in the right amount and at the right time – all in a long-term perspective!

13-15 years of age:

Selection of throwing athletes

Learn to perform general and basic exercises correctly, being technical as well as general exercises with a wide variety of movements.

Focus on that the basics and general throwing exercises are learned correctly.

16-17 years of age:

Throwers are introduction to more specialized training.

Continue with a lots of basic training, with special focus on: general throwing, flexibility, further developing speed and running technic, throws with shots an heavy balls, general and specific strength training.

Important with high level technical teaching of both general throwng exercises and the basic technical exercises.

FOCUS on avoiding overload damage, which is done by correct progression in the total training load.

18-20 years of age:

“Train to compete.”  Learn to cope with competition stress, focus on the big meet.

Be caucious on Weight training.  Throwers should learn about optimal, reactive and maximal strength.

Focus on  quality over the hole year.

If the thrower has the ability to go to an Elite level, then it should be through a good TEAM! A TEAM consists of a wide range of experts in: performance optimization, training and test analysis, sports medicine / treatment, injury prevention, massage, optimal recovery, mental optimization, diet, nutrition, dual caree, manager, etc.

Personality of an ELITE Thrower
Mind set – who and what has had an influence until now
Confidence and Self-Esteem (who are you?)
Hard working but also curious interested
Will power in combination with trust and positive behaviour
Challenge the coach and the team
Taking responsibility for her/his own development
Realistic and optimistic in setting goals
Having knowledge about what it takes
Ability to make a plan and follow it


When I see something like this -WORLD CHAMPIONS SECRET METHODS REVEALED! – I am immediately skeptical, if not dismissive of the information to follow. In my 51 years of coaching I have seen many champions. I can’t think of any that had any secrets. They worked smarter, sometimes harder, they were never complacent. They had a system. They identified & developed talent to fit their system. They always had a plan that was flexible and adaptable, but no secrets.

If you want your athletes to be adaptable then you must be adaptable as a coach. One size never fits all. “Good coaching and subsequently good training is not about flash and dash. Good training is actually somewhat mundane, day to day it is not very exciting. You must repeatedly do the basic things well and keep refining and fine-tuning. Good training has substance, with the focus clearly on the need
to do activities and methods that will get the athlete better. Don’t get caught up in hype and marketing so characteristic of the Internet training porn that so common today. There are no secret training methods or quick fixes, don’t let anyone convince you otherwise. To achieve success at any level you must do the work and do it consistently well.”

Looking at the difference between good coaches & great coaches. Great coaches are better at getting better. They leave no stone unturned in their pursuit of leaning. Great coaches don’t have answers, they have more questions. Constantly fine tuning & looking for the edge. They hold to their core beliefs & are grounded in fundamentals to provide a context for their pursuit of excellence.

What Really Matters
In life and in coaching it is important to focus on what really matters. What matters most is relationships – people – the human element. In today’s world of instant information and big data it is easy to forget that the numbers, data, scientific measurements are one-dimensional – we coach people who are multidimensional. They are not machines; they respond to care and concern. Good coaching is about developing trust and working together with the athletes to guide them to grow athletically and personally. Every truly effective coach I have known knows what matters and focuses on what matters. They are sharp observers and astute listeners. A simple guideline to help focus on what really matters is to remember and practice the 3 C’s connect, convey, and convince.

“Vern Gambetta”

Champions Choice – Resilience
Resilience is the quality both physical and psychological that enables you to bounce back from adversity or setbacks. Some people equate resilience with mental toughness, personally I reject the whole concept of mental toughness. Resilience is so much more. It is nerves of steel, not letting setbacks get in the way of progress. The resilient athlete looks at adversity as opportunity. A chance to test themselves in a new way, to strengthen their resolve in pursuit of their goals.

Resilience is much like the wind, you can feel it, but you can’t see it. Those that have a resilient mindset have an attitude about themselves that has a direct influence on their behavior. They are characterized by a sense of control over their behavior and emotions. Seldom will you see them ride an emotional rollercoaster. They take things in stride. Resilience is closely tied to realistic goals and expectations.

The resilient person knows their strengths and weaknesses and operates accordingly. They do not set themselves up for failure because they are clear in their goals and what they must do to achieve them. They are able to anticipate the obstacles and act accordingly. Resilient individuals tend to be more optimistic. They believe they can do it. They project that belief in actions without being arrogant or cocky. They just know they will be able to figure it out.

A key aspect of the resilient individual is that they are learners. They have the capacity to learn from success and failure. They do not take the victories for granted, they learn from them, they get beyond the score and see where they can improve and learn why they have performed well. For the resilient athlete defeat, a poor performance or a sub-par workout is not final, they all represent learning opportunities. Not only do they bounce back but they come back better. Seldom do they make the same mistake twice.

Just like any other quality resilience can be improved with practice. It is a mindset and mindsets can be changed. In many ways it is learning new scripts. The script needs to be that you are in command, the master your own ship. You are not helpless, the bad workout or the lost match are outcomes that you can learn from. Design a debrief script that allows for learning and growth not despair and helplessness. Set a level of expectation that aligns with your abilities and goals. Make resilience a tool in your mental skills toolbox. Practice resilience and you will be more resilience.

It is too easy to let defeat and define you. Make the champions choice to get up and comeback with renewed resolve based on what you have learned.

Reference: The Power of Resilience by Robert Brooks and Sam Goldstein