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Javelin Throw Technique and Drills

Smarter Javelin Throw

Learn javelin throw technique, drills, and training with a clear step-by-step progression. Developed by the American record holder and proven at the highest level.
smarter javelin throw video course cover

What you'll get

included with the course

2+ hours of video lessons

Learn at your own pace on any device. Watch as often as you want, whenever you want.

Instant Lifetime Access

As soon as you enroll you are good to go. No monthly or annual fees. The course is yours!

certificate of completion

As soon as you finish the course you will receive a customized certificate of completion.

100% Money back guarantee

Complete protection by our no-risk guarantee. See our refund policy for details.

what you'll learn

TRAINING, DRILLS & LESSONS DESIGNED to maximize performance

Warm-up Progression
Selecting A Grip
Arm Slot
Throwing Progression
Blocking Drills
Approach Progression
Sprinting For Javelin
Training and Workouts
Stability & Control Drills
Approach Drills
Coaching Insights
And More
Smarter Javelin online course with Kara Winger, showing mobile and desktop training access through Outperform

course content

Lesson plan and chapter descriptions

Course Duration: 2 hr, 11 min
Number of Lessons: 22
class sample
When you break down the javelin, it’s not just a throw, it’s a full-body sequence that starts with the approach and builds through every phase. Kara opens the course by walking through how sprint mechanics, rhythm, and rotational force all come together in a well-executed throw.You’ll learn how stretch reflex, ground contact, and proper sequencing play into maximizing distance. This segment sets the stage for the entire course by revealing how each phase builds on the last to generate elite-level throws.
There are three main grip types in javelin: the American, European, and Fork grip. Each has a different impact on balance, control, and how connected an athlete feels to the implement. In this chapter, you’ll learn the pros and cons of each grip and how to match the grip to the athlete’s hand position, arm slot, and throwing style. The right grip builds confidence, enhances release mechanics, and helps prevent technical breakdown under pressure.
Every athlete has a slightly different arm slot that feels natural, powerful, and efficient. This lesson helps you identify the ideal positioning based on individual shoulder and elbow mobility, comfort level, and how the javelin aligns with the body during the throw. You’ll see real examples and adjustments made for athletes with varying flexibility. Understanding this critical element of technique helps maximize stretch reflex and energy transfer through the throw.
Picking throws are short, low-momentum drills designed to build connection and stretch through the body. This first part of the progression introduces the foundational movements used to prepare for full throws. Athletes focus on staying tall, grounded, and relaxed while generating power through sequencing, not force. It’s a controlled drill with a clear purpose: to reinforce technical positioning before intensity ramps up.
In this progression, the shoulders begin to rotate while the hips stay square to the runway. It’s a subtle but important advancement from the previous drill, helping athletes build rotational awareness and manage tension in the torso. This chapter explains how shoulder separation sets up the throw and gives you tools to develop that timing with precision. A strong foundation here leads to better stretch reflex later on.
Balance plays a crucial role in every phase of the javelin throw. This chapter introduces drills that help athletes stay grounded and responsive while maintaining an athletic stance. You’ll work on posture, footwork, and lower-body fluidity, all of which support smoother transitions into the throw. These movements build control and coordination needed to link the approach with the release.
Transferring speed into the throw starts with a confident approach. This chapter covers sprinting mechanics with the javelin in hand and teaches drills that improve posture, rhythm, and timing. You'll also learn blocking fundamentals—how to anchor with both legs and transfer force efficiently. Power is only useful if you can control it, these drills help you do both
Here, the full throw is broken down into its key components, from grip to release. This lesson walks through real-time footage, explaining what to look for in foot placement, upper body positioning, and sequencing. Athletes learn how to adjust based on comfort and mobility without compromising performance. It's a comprehensive look at what the complete throw should feel and look like.
The non-throwing arm plays a bigger role than most realize. In this lesson, Kara breaks down how the left arm helps with alignment, posture, and timing during the throw. Athletes often overlook this detail, but mastering it brings greater stability and a cleaner release. You’ll also see how small adjustments to arm action can make a big difference in the javelin’s flight path.
Building speed in a throw doesn’t happen all at once—it’s developed in phases. This chapter explains how athletes accelerate through the approach while staying under control. You’ll learn why posture and rhythm matter more than outright sprint speed and how to build momentum with repeatable mechanics. It’s about adding speed without breaking form
Custom drills allow coaches to target specific technical issues that show up in an athlete’s form. This lesson explains how to identify what needs correction and how to build drills that reinforce proper movement patterns. You’ll learn why individualized drill design matters and how to avoid generic exercises that don’t translate to better throws. A solid drill not only fixes technique, it also builds confidence and clarity.
The bump and wrap sequence is critical for generating power through the hips. In this lesson, you’ll learn how to load the back leg, stay patient through the impulse stride, and create a whip-like effect with the hips. Kara demonstrates how to turn speed into stretch by timing the transition from approach to block. When done right, this movement adds force without sacrificing control.
Good throws start with good running mechanics. This chapter covers sprint-specific cues that support javelin movement, like proper posture, glute activation, and efficient ground contact. Running form isn’t just about speed—it sets up everything that happens at the front of the runway. These drills shift your focus to posture and rhythm, helping you move with more control as you accelerate. It’s not about looking like a sprinter, but moving with the same kind of purpose.
Speed alone isn’t what makes a good approach—it’s how you carry yourself while moving fast. This chapter pulls together earlier running concepts and shows how to apply them when you’ve got a javelin in hand. It’s about building rhythm, staying tall, and keeping your technique clean as you accelerate. You’re not just running—you’re setting up the throw with every step.
A strong warm-up is one of the best ways to reduce injury risk and prepare the body for explosive movement. In this lesson, Kara shares upper and lower body routines that get javelin-specific muscles ready for work. Stability drills also help improve posture and control through all phases of the throw. You’ll learn how to activate the right muscle groups, not just go through the motions.
The moments between throws are one of the best times to train technique. This chapter focuses on drills you can do while holding the javelin, reinforcing good blocking habits and hip-shoulder separation. You’ll learn how to isolate lower-body movements, refine front-leg contact, and maintain repeatable form under fatigue. These drills are easy to apply and effective in both warm-up and recovery sets.
Band drills help athletes build stability, strength, and awareness through the entire throwing chain. This lesson covers upper body movements that simulate the throwing pattern without the strain of full throws. You'll learn how to use resistance bands to reinforce arm path, shoulder alignment, and core stability. These drills are a safe and effective tool for technique development and pre-throw activation.
What makes a throw truly great? This chapter breaks it down, showing how speed, timing, positioning, and energy transfer all come together at the moment of release. Kara explains how forces built during the approach are directed into the implement through posture, rhythm, and precision. It’s the culmination of everything you've practiced so far, and a model for what elite-level execution looks like.
No two training programs should look exactly alike. This lesson explains how to tailor javelin training based on load tolerance, available time, and technical development. Kara shares insights on evaluating progress, adjusting training intensity, and balancing physical conditioning with technical refinement. It’s a strategic approach to getting better results with the time and capacity you have.
Dealing with injuries and setbacks is one of the toughest parts of being an athlete. In this chapter, Kara shares how she stayed committed through long recoveries and surgeries, and what helped her keep moving forward when progress felt out of reach. It’s a grounded look at how to train smart when your body isn’t at full strength—and why staying mentally focused can be just as important as physical preparation.
Coaching the javelin starts with getting the implement in an athlete’s hand and letting them feel it for themselves. This chapter encourages a simple, hands-on approach that builds confidence without adding too much complexity. Instead of overwhelming athletes with too many cues, the focus is on helping them discover what works through guided repetition and clear feedback.
Some of the biggest breakthroughs come from the smallest changes. In this chapter Kara shares how she uses targeted drills to fine-tune mechanics that can be hard to notice during full-speed throws. Whether it’s adjusting the angle of the arm or dialing in the timing of the block, these drills are built to help athletes improve without overthinking each rep.

meet the instructor

learn why this coach is so effective

Kara Winger, American javelin record holder and instructor for Outperform

Kara Winger

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American Record
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USA Champion
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Olympian
Few athletes reach the top of their sport. Even fewer stay there. Kara Winger did both.

A four-time Olympian, national champion, and the American record holder in the javelin, Kara spent nearly two decades competing with and against the best in the world. Her longevity in one of track and field’s most demanding events is not just a result of talent, but of thoughtful training, technical clarity, and a deep understanding of how to stay healthy while pushing performance forward.
Learn more about Kara Winger

how it works

THE E-LEARNING EXPERIENCE

Every course includes lifetime access to our online learning platform. Check out the short video to see it in action.
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dive deeper

learn more about this course

Kara Winger teaching proper javelin technique in Outperform’s Smarter Javelin course

Smarter Javelin Technique

Train with a proven system that builds control, develops optimal technique, and protects the body.

Javelin is one of the most dynamic and high-risk throwing events in track and field. Without a clear system in place, athletes often progress too quickly, overload their arms, or practice poor habits that are hard to unlearn.

Smarter Javelin gives you a structured, step-by-step framework for building great technique from the ground up. Kara focuses on helping athletes feel the key positions in a controlled way before layering on speed or intensity. 

That emphasis on body awareness leads to stronger technique and helps reduce injury risk over time.

Javelin Drills

Every drill in the course is designed to reinforce technique and carry over to the full throw.

Javelin training should never be disconnected from the demands of the complete throw. That’s why each drill in Smarter Javelin is chosen not just for how it looks in isolation, but for how it builds the timing, posture, and control required on the runway.

Whether you’re introducing the event or fine-tuning advanced mechanics, these drills create a direct path from practice to performance.
Picking throws and controlled approach drills to develop rhythm, posture, and sequencing through the throw.
Blocking progressions that teach athletes how to strike and stop without breaking down form.
Track drills that develop javelin-specific sprint mechanics and lateral movement.
Drills that isolate arm mechanics and reinforce left-side control for better alignment at release.
Effective javelin drills taught by American record holder Kara Winger in Outperform’s Smarter Javelin course
javelin training technique, approach drills on the track

Training Smarter

How to put it all together in practice.

One of the biggest challenges in javelin is knowing how to take everything you’ve learned, including technique, drills, and movement patterns, and apply it effectively in practice. In this course, you’ll get practical insight into how to structure your sessions, adjust intensity, and make progress even if you don’t have a full runway.

You’ll learn how to fit drills into your weekly flow, reinforce technique on non-throwing days, and train with purpose, no matter your setup. Instead of following a rigid formula, you’ll walk away with a flexible approach that helps you coach and train more effectively, one rep at a time.
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100% Risk-Free Money Back Guarantee

You are completely protected by our 100% No-Risk Guarantee. If any course doesn’t live up to your expectations we’ll happily refund 100% of your money within 14 days. See our refund policy for details and eligibility.

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