Improves flexibility and allows thrower to build greater momentum for their throw.


  • You need a pole or a flat surface like a wall – something that is strong enough to support the body.

How it Works

  1. Thrower stands about 3 to 5 feet away (whatever is comfortable) from the pole and reaches out and grabs it at about the 5 foot high level (generally speaking, depending on height).
  2. Slowly, the athlete lowers his or her midsection toward the ground, keeping their feet and their hands in the starting position.
  3. The back should be slightly bowed, in order to get the stretch through the midsection.

Coaching Tips

  • It may be a good idea to use a spotter for the stretch to make sure the athlete can smoothly get back up.
  • Stress to javelin throwers that the more flexible they are, the greater momentum they can build when they coil and release.