Javelin Mobility

Javelin athletes need comfortable overhead movement, upper-back extension and rotation, together with mobility through the hips and ankles.

• Wall slides — Encourage controlled overhead movement and shoulder-blade motion.

• Wall lat stretch — Opens the side of the torso and the muscles connecting the arm to the trunk.

• Pectoral doorway stretch — Opens the chest and front of the throwing shoulder.

• Overhead triceps stretch — Helps prepare the overhead arm position.

• Cross-body shoulder stretch — Mobilises the back of the shoulder.

• Thoracic extension over a foam roller — Opens the upper back without relying on excessive lower-back extension.

• Half-kneeling hip-flexor stretch with overhead reach — Combines mobility through the trailing hip and side of the torso.

• Hip-flexor stretch with thoracic rotation — Links hip mobility with upper-back rotation.

• Wrist-flexor and wrist-extensor stretches — Prepare the wrist and forearm for carrying and releasing the javelin.

• Walking lunges with rotation — Provide a dynamic whole-body option before throwing.