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In this video Kevin Foster (Javelin Anatomy) teaches Dan Labbadia (jacked javelin) the best drill to improve the penultimate and feel the proper positions throughout the end of the throw.

IG: jacked.javelin

Jacked Javelin strength and Mobility program: [ Ссылка ]

Improving the penultimate step in a throwing event, such as javelin or shot put, is crucial for optimizing power, balance, and overall performance. The penultimate step is the second-to-last step before the final release, and refining it can significantly impact the efficiency of your throw. Here are some tips to enhance your penultimate step:

1. Proper Approach:
Start with a Controlled Run-Up: The approach to the penultimate step begins with a controlled and consistent run-up. Focus on maintaining a steady pace and a straight trajectory.
2. Foot Placement:
Stride Length and Foot Positioning: Pay attention to your stride length. The penultimate step should be shorter than the final step, and your foot should land slightly turned inward. This helps in creating a stable base for the final explosive step.
3. Timing and Rhythm:
Sync Your Steps: Establish a smooth and rhythmic transition from the approach to the penultimate step. The timing is critical, and syncing your steps helps maintain momentum and control.
4. Strong and Balanced Position:
Lower Your Center of Gravity: As you approach the penultimate step, slightly lower your center of gravity. This allows for better control and a more powerful push-off in the subsequent step.
5. Explosive Push-Off:
Generate Power from the Hip: Focus on generating power from your hip and leg muscles during the penultimate step. This push-off sets the stage for the final explosive step.
6. Maintain Forward Momentum:
Avoid Stutter Steps: Minimize any hesitation or stutter steps during the penultimate phase. Smooth and continuous movement helps maintain forward momentum.
7. Full Extension:
Extend Your Leg Fully: Ensure that your penultimate step involves a full extension of your leg. This extension contributes to the transfer of energy and sets up an optimal position for the final step.
8. Alignment of the Body:
Torso and Arm Positioning: Keep your torso upright and aligned with your hips during the penultimate step. This helps in maintaining balance and proper positioning for the release.
9. Visual Focus:
Fixate on Your Target: As you approach the penultimate step, fixate on your target. This visual focus can help in maintaining concentration and accuracy during the throw.
10. Consistent Practice:
Repetition and Drills: Regularly practice your approach and penultimate step. Incorporate specific drills focusing on the penultimate phase to reinforce proper technique.
11. Video Analysis:
Review and Adjust: Record yourself during throws and review the footage. Analyze your penultimate step, looking for areas of improvement. Make adjustments based on your observations.
12. Coach's Feedback:
Seek Professional Guidance: If possible, work with a coach who specializes in throwing events. A coach can provide personalized feedback, correct form issues, and design specific drills to enhance your penultimate step.
13. Strength and Conditioning:
Lower Body Strength Training: Include lower body strength training exercises in your regimen to improve the power and stability of your penultimate step.
14. Flexibility and Mobility:
Dynamic Warm-up and Stretching: Prioritize a dynamic warm-up and include stretching exercises that enhance flexibility and mobility in the hip and leg muscles.
Improving the penultimate step is a process that requires consistent practice, attention to detail, and a focus on proper technique. By refining this critical phase, you can optimize your overall throwing performance and achieve greater distance and accuracy.

Jan Zelezny, Johannes Vetter Thomas Rohler, Tom Pukstys, Tom Petranoff, Curtis Thompson, Andreas Thorkildsen, Tero Pitamaki, Neeraj Chopra, Uwe Hohn, Jeff Gorski, Kevin Foster, Mike Stein, Jordan Davis, Jacked Javelin, Dan Labbadia, Breaux Greer,

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