Latest / The Gill Athletics Track and Field Connections Podcast / #4: Gill1918 presents Flip Courter "Developing a Javelin Training Program That Works for YOU"

Transcript

#4: Gill1918 presents Flip Courter "Developing a Javelin Training Program That Works for YOU" · The Gill Athletics Track and Field Connections Podcast

• 0:00
  Welcome to the Gill 1918 Project, a podcast series by
• 0:03
  coaches, for coaches powered by Gill Athletics.
• 0:06
  Think of this as the Ted Talks of track and field coaching.
• 0:09
  Short, insightful, and packed with valuable strategies to help
• 0:12
  you grow as a coach. We'll bring in the once a year
• 0:15
  track clinic straight to your ears daily.
• 0:17
  Interested in creating your own episode?
• 0:19
  Everyone's welcome to participate.
• 0:21
  Check out the show notes below For more information.
• 0:23
  Now let's get into today's topic.
• 0:28
  This is Flip Quarter. Today we're going to talk about
• 0:30
  developing a javelin training program that works for you.
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  A little about myself. First off, I am the javelin
• 0:40
  coach at Grain Valley High School in Grain Valley, MO.
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  And like many people that coach javelin, especially in Missouri
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  and a lot of states that are just now getting this great
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  event, I didn't throw it in high school.
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  I didn't throw it in college. Back in the late 90s when I was
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  competing in track in high school, I was a four event guy.
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  I was decent at the shot, I was below average at the disc and I
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  was quite poor in the 3200 and the 4 by 8.
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  Not really the combination that you would expect from a from a
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  thrower, but I did it. I enjoyed it and really thought
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  that my track career was going to be done after high school.
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  I ended up being a junior high coach for a couple of years in
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  2001 to 2003 in Mercer, MO, and then didn't coach track again
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  until 2019 when I took the javelin job at GRAIN or at
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  William Chrisman High School in Independence, MO.
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  And that was not intentional. It was I was going to come help
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  the throwers and was working with the shot.
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  And one day Tyler Rathke, the head coach, said, hey, why don't
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  you go down and work with the javelin kids?
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  And I'd never worked with javelin before.
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  I'd never even touched a javelin until that day of practice in
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  2019 and went down there. And in fact, I had to have the
• 2:01
  the athletes had to have the throwers show me the grips on
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  how to do this. And I'm pretty sure that Coach
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  Rathke just sent me down there so that I could babysit and make
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  sure nobody died. And mission accomplished.
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  That hadn't happened. What I didn't know at the time
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  was that I was getting started in something that would become a
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  major passion of mine and has been one of the highlights of my
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  teaching and coaching career. Some of the greatest people that
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  I have met in all of my years of education and coaching have been
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  because of this this great event.
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  And because I don't have the background, I've really picked
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  and pulled from a lot of different resources over the
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  years. I was one of those guys who
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  learned how to coach by watching YouTube and by talking to other
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  people and going out and trying it myself.
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  And it's given me opportunities to help create and host the the
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  National Javelin Summit, which was an online thing that Coach
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  Rathke and I did a few years ago and to help out at the Midwest
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  Elite throws camp put on in Missouri.
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  And we've been able to send kids to college through use of
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  javelin today. But when Mike Cunningham, you
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  know, put this out, it's a few weeks ago or whenever it was
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  and, and he, you know, asked me about possibly doing 1.
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  I jumped at the opportunity and looked at a couple of different
• 3:31
  options. But the one that kept coming
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  back to me was, was trying to create a program and, and a
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  throwing program, a plan as to when we do things on certain
• 3:42
  days. I'm a very structured person
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  and, and I like to have a plan of attack and I like to have a
• 3:47
  routine. And when it comes to throws,
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  especially Javelin, there's the old saying that there's only so
• 3:53
  many guns in the bullet. And I've worked with kids from
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  other schools and listening to them talk about how much they
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  throw. I just feel like there was a lot
• 4:01
  of overuse being done. There was a few kids that I've
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  talked to that you look at their results and middle of the
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  season, they're they're hitting their PRS and they're throwing
• 4:13
  really well. And then by the end when they
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  need to be throwing their best at the district and at the state
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  level, you know, they're starting to taper off because of
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  of overuse. So over the years, we've kind of
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  tweaked a little bit of things here and there about how much we
• 4:29
  throw. We don't throw very much.
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  And I'm going to go through a little bit about why and how we
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  structure our days that we throw, our big days, our our
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  recovery days and so on. In this lesson today, what I
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  would like to do is provide a schedule to people that is
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  easily repeatable and focuses on developing physical attributes
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  that will help javelin throwers throw far, but most importantly
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  minimize their risk of injury. A lot of the things that we do,
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  we can do it inside, we can do it outside.
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  That's one thing that we have been very blessed with here in
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  Grain Valley over these three years that I've been here is
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  having coaches and an athletic department that are willing to
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  spend the money to give us some of the best equipment out there
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  that you can get. And as we talk right now, our
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  new Javelin runway is being built.
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  The concrete is down. We're waiting on the surface to
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  be put down and we're going to be throwing off of that instead
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  of throwing off of grass this year, which is very exciting.
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  The Javelins that we have, the training equipment, the indoor
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  facilities that we have are as as good as, as I've seen across
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  the state of Missouri. And I, I would imagine a lot of
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  places throughout the Midwest. A lot of what I do is taken from
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  a lot of other people. And I think that's, that's what
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  we do as coaches. We like to look at things that
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  other people have done and we say that worked for you, let's
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  steal it and use it for ourselves.
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  And, and I hope that I'm going to be able to be a resource for
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  other people just like they have been to me.
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  People like Bill Miller out of Chicago.
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  A lot of the weightlifting that we do is based upon what Bill
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  did and and wrote in his digital book Throwfast, which I highly
• 6:16
  recommend. If you have not read that.
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  Look up Bill Miller on social media.
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  We do a lot of mobility things from Kevin Foster's Jab Anatomy,
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  a lot of stuff from just YouTube videos, watching Thomas Roller
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  and talking to college coaches. One that I am a big fan of,
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  Brett Halter at the University of Missouri.
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  But the list goes on and on and on and includes even high school
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  coaches in our area. People like Matt Maynor at
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  Liberty High School and the late great Ken Peak, who was a
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  javelin coach at and head track track coach at Liberty North
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  High School in Liberty, MO, who passed away early last year.
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  A lot of the things that we do in our strength and mobility
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  workouts complement our drills that we do with either the jabs.
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  I'm a big fan of Finn Flyers and plyo balls, weighted balls that
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  we can throw inside. We don't throw a lot during our
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  build up to meets. We do a lot of flexibility,
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  mobility and footwork activities.
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  But the key thing that I want to mention before I get into how we
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  structure our plan is I don't know if what we're doing is the
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  right thing or not. I don't know if what we are
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  doing is the right way or the wrong way.
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  But I can tell you this, it, it works for us.
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  It has worked for our kids at Grain Valley, It worked for our
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  kids at Chrisman. It may not work for you.
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  You may think that a lot of what we do is nonsense and and do
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  completely the opposite and that's fine.
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  And that's why I like to call this that works for you because
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  not everybody is going to be the same.
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  Find what works for you and your throwers because that's what's
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  the most important thing. I'm not a strength and
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  conditioning coach. I teach high school history and
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  psychology. I am, I do not have a degree in
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  kinesiology or I'm not got any of the certifications to run a
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  weight room program, but I talked to a lot of people that
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  give us some really good advice and I would recommend that you
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  guys do that too. So looking at kind of how we
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  structure our, our calendar, our calendar is set up that we throw
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  heavy two days a week on Mondays and Fridays.
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  Now this is based upon the varsity schedule.
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  A majority of our varsity meets are on Fridays and at the end of
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  the season we get into the district, sectional and state
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  meet portion of the schedule on Saturdays.
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  So we kind of base it upon varsity throwing most of their
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  meats on Fridays. Now if your schedule is
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  different, you can tweak it how you see fit.
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  If you've got, if you really wanted to, you could go in and
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  since like for us, we have half of our JV meets are on Tuesdays
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  and the other half are on Wednesdays, you can rearrange
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  the schedule based upon that where we're having a a slam day
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  as we call it, that's our heavy throw days on Monday and Friday.
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  Maybe your slam day now becomes a Wednesday because that's when
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  your JV kids are going to throw. Maybe there's on a different one
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  and you can tailor it for each individual kid depending upon
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  whether they're a varsity or JV thrower.
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  I know for us, some of our kids kind of fluctuate.
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  We have a couple that are going to be varsity only.
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  We have a handful that are going to be JV only.
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  And then based upon the numbers of the meets that are allowed,
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  one week this kid might be JV, but the next week they might be
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  varsity. And then we have those kids that
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  are kind of in competition back and forth each week to determine
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  whether they're going to a varsity or JV meet.
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  So you can kind of tweak that however you want.
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  Monday, that is our, as we said, slam day.
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  And that was a term that we swiped from Sean Fury A2 time US
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  Olympic javelin thrower got the opportunity to work with Coach
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  Fury at the Midwest Elite Throws Clinic in Kansas City a few
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  years ago. And, and I like that name slam
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  day so that we do those on Mondays.
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  That's where we're going to get our heavy throwing in.
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  And at the beginning of the season, we don't throw a lot.
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  We may only take, you know, anywhere between, you know, 4 or
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  6 throws in in the first couple of weeks, trying to build up to
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  where we're getting most of our heavy throws in the month of
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  April. And then as we get into May, we
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  start to taper them back down so that we are saving our arms a
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  little bit more for those meats. So we throw throw light on our
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  slam days in March because here in Missouri our first day this
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  year was March 3rd and we don't have an official indoor season.
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  So, you know, obviously that wouldn't help with the jab
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  links. There's no indoor jab.
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  That would be interesting. But if a kid was doing other
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  events in indoor during the spring, they may come in and
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  already be in shape time we get them.
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  We've been doing some pre season stuff, but when the the javelin
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  throwing starts, we start out kind of light, then we build up
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  and and hit that peak kind of there in April and then taper it
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  back down at the at the end of the season in May.
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  So that's Monday. Tuesday is a big speed and
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  approach day that we we just really work on.
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  We do some Sprint work. We go in on Tuesdays and we do a
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  lot of crossover drills. We do some ankle stability
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  things, high knee work. We do short sprints.
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  As a javelin thrower going down the runway, you're never going
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  to be running very far. We hardly ever go more than
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  probably about 20 yards in our sprints.
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  If we're doing build UPS, we may go out to 30 where it's, you
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  know, 50% to the 10 yard line on the football field and then 75
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  and then finishing up sprinting through the 30.
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  But we very rarely ever go out and run like hundreds or two
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  hundreds or anything like that because we don't have that much
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  of a distance to get to throw the javelin.
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  We do a lot trying to work on that acceleration though,
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  because we do need to get up to speed very quickly.
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  On Wednesdays we have our low to medium intensity throwing day.
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  We just kind of go out and that'll be a day that we would
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  do some plyo balls inside. We may go and throw fins outside
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  either on our football field or out in our javelin area.
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  They're relaxed. We're we're not going all out
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  there. We're only throwing about 70%.
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  We might use the javelins for real, but the the key there is
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  we're throwing 50 to 70%. We're focusing on the footwork.
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  We're focusing on the drills that we've been doing and we try
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  to stay very relaxed. We may get anywhere between 10
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  and 20 throws on those days, but they are are low effort, low
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  intensity throws on Wednesday. Thursday is another speed
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  workout. Stairs, hills, build up,
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  sprints. We do crossovers, but that would
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  be more of a speed crossover day, whereas on Tuesday it's
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  more about the technique. On Thursday we're going to try
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  to go faster and kind of put those two things together.
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  And then on Friday, Friday is our comp day.
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  Since most of our varsity meets are on Fridays, we try to set up
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  our schedule so that Friday is almost like a meet, especially
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  the beginning of the season. So we have a lot of kids that
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  come in that have maybe never even been in a track meet
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  before. So we'll set up a practice where
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  the first time that we do it, we'll have a cafeteria style so
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  that kids can get used to what it's like being in a cafeteria
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  style meet where it's OK, nobody's stepping up.
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  I'm going to go out there and throw or I've got other events
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  to do. I'm going to go try to get my
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  three or my 4 throws in fairly early so that I can go get ready
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  to, to throw disc or go long jump or whatever else it is that
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  they're doing. And then later on the next
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  Friday, you know, we've got enough information on the kids.
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  We've got some distances because we've been measuring in practice
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  that we start to flight them and we maybe have two flights or
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  three flights so that kids can get used to the idea of when do
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  I need to start warming up? What do I need to do to get
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  ready? OK, I've been here.
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  I've been standing around for 30 minutes while this flight is
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  throwing. Now I have to get myself ready
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  to go throw. So we try to make Fridays as
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  much like a meet as possible because as I said earlier, most
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  of our varsity meets are on Fridays.
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  So that's kind of the days that we throw and, and what we do on
• 15:16
  those certain days. And it doesn't matter what we
• 15:19
  do, we always come back in and we get a workout in.
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  I remember one year when I was at Chrisman, we would only be
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  outside for maybe 4550 minutes, depending on how long our warm
• 15:30
  up was, the weather conditions and so on.
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  We might get up to an hour. And then we were walking back
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  into the building one day and, and one of the track athletes
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  from another event said, I think I'm going to come out and throw
• 15:42
  javelin because you guys only practice for an hour.
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  You guys have short practices. And I said that's not how it
• 15:47
  works. The fun part's done.
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  We're going to work now. We're heading back up to the
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  weight room and then we were going to get in our post throw
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  activity. A lot of farmer walks, waiter
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  walks. Mondays we do lower body
• 16:00
  strength. So we're we're working on trying
• 16:03
  to develop the strength for coming down the runway and
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  hitting that block with with as much intensity and as much force
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  as we can. Tuesday's is an upper body
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  strength day. Wednesday is mobility.
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  And I'm going to talk more about mobility here in a little bit
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  because we do something mobility wise every single day that we're
• 16:24
  together. And even when we're not, I ask
• 16:26
  that they do that on their own. Thursdays we get back in the
• 16:30
  weight room once again and do kind of a total body workout.
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  And I would be more than happy to share all of this stuff.
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  I would give out my throwing plan, my daily plan if you want,
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  and I'll have my contact information at the end for
• 16:44
  anybody that would like to reach out.
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  And then on Friday, since we tried to turn that into almost
• 16:50
  like a meet, they go out, they get their throws in, we don't go
• 16:54
  into the weight room. We, we finish up with some
• 16:58
  flexibility and some mobility stuff and try to work out any
• 17:03
  soreness that we may have and, and get prepared for the weekend
• 17:07
  so we can start the cycle again on Monday.
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  Now, obviously, based upon when the meets happen, if we have a
• 17:13
  varsity meet on a Thursday, which does happen once we adjust
• 17:17
  our schedule or throw schedule for one of the big meets that we
• 17:21
  have in the early middle part of the year, that's on a Saturday,
• 17:25
  we we adjust things and maybe we give two days in between our
• 17:29
  recovery day and our slam day or comp day.
• 17:32
  So you've got to have some flexibility with your with your
• 17:36
  scheduling. Now talking about the mobility,
• 17:39
  that's something that I've gotten really tuned into here
• 17:43
  over the last few years. Kevin Foster, great stuff from
• 17:47
  Java, Java anatomy, His mobility ability e-book is, is fantastic.
• 17:55
  We do things lower body on Monday after we've gone out and
• 18:01
  done a lower body workout, we, we hit lower body mobility.
• 18:05
  And I know you hear that word so much and a lot of people do
• 18:09
  mobility though we got to do hurdle mobility.
• 18:11
  We do those in your PE classes, do them in your strength and
• 18:14
  conditioning classes. Maybe you're javelin throwers do
• 18:16
  hurdle mobility already. I found this definition about
• 18:20
  why mobility is important from throwsuniversity.com and and I
• 18:24
  thought this was so good because we get those words mobility and
• 18:28
  flexibility confused and we think that they're
• 18:32
  interchangeable, but they're really not.
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  So this is what they said on Throws University.
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  By improving mobility, throwers can take more advantage of the
• 18:40
  strength that they have by being able to accelerate at deeper
• 18:43
  ranges of motion, adding speed to the throw and power to the
• 18:47
  finish. Mobility as a term is different
• 18:50
  than flexibility. Being flexible means that an
• 18:53
  athlete can passively reach deep ranges of motion.
• 18:56
  However, mobility is when the athlete has active stability in
• 19:01
  that position with the ability to move out of that position
• 19:04
  with control. Although having passive
• 19:06
  flexibility is very important, having mobility takes it to the
• 19:10
  next level. I'm going to go back to one of
• 19:12
  those lines when the athlete has active stability in that
• 19:17
  position with the ability to move out of that position with
• 19:20
  control, stability and control. So much of what we do is not
• 19:25
  just about trying to throw far, but it's about trying to stay
• 19:27
  safe and this helps with this. So we do hurdle mobility on
• 19:33
  Wednesdays after doing a lower body on Monday and upper body on
• 19:37
  Tuesday. We do a thoracic mobility
• 19:42
  session on Thursday and also going back to Wednesday.
• 19:45
  One thing I forgot to mention, we do yoga.
• 19:50
  Now if you know me personally, you will know that I am not
• 19:54
  exactly the type of person that looks like they would do yoga.
• 20:00
  I started doing this at Chrisman several years ago and the kids
• 20:04
  bought into it immediately. And we bring in I'd, I'd hook up
• 20:08
  a video on the screen in our weight room and we had spread
• 20:11
  out and do a yoga workout. It was a great way to finish,
• 20:17
  you know, a workout. To work on some mobility, to
• 20:21
  work on some flexibility and at the same time to just maybe get
• 20:25
  our minds right a little bit. When I came to Grain Valley, the
• 20:29
  buy in wasn't necessarily there the first year when we first
• 20:32
  started it, but the more we did it, kids could start to see the
• 20:36
  benefits of it at the beginning of the year.
• 20:39
  For the first two months, we only do it on Wednesdays.
• 20:43
  When we get in towards the end of the year, we'll bump it up to
• 20:46
  two and maybe even three times a week as a way to finish.
• 20:50
  And it could be a 5 minute session, it could be a 10
• 20:52
  minute. We sometimes we'll go to 20
• 20:55
  minutes of yoga based upon our availability of time.
• 20:59
  But I, I've become a big believer in yoga for our
• 21:03
  throwers. And there are days too where it
• 21:06
  just just feels good to kind of get that mindfulness aspect that
• 21:11
  we kind of neglect. Occasionally thoracic workout on
• 21:15
  Thursday and then Friday we finish up with some hip work
• 21:20
  that we do in the weight room or out on the turf field, out in
• 21:24
  the football field. And we do core every single day.
• 21:27
  We only do kind of two different things, but we do them every
• 21:29
  single day because store core stability and core strength very
• 21:34
  important whether you're throwing the javelin, the shot,
• 21:36
  the disc or really any of the events that we do.
• 21:42
  So that's kind of the basic structure of what we throw.
• 21:45
  And when we throw, you can tell that we don't throw a ton.
• 21:50
  And that's by design. We focus on the drills.
• 21:54
  The the distance in the throws will come if they're doing the
• 21:58
  drills right, We're going to try to save the arms as much as
• 22:01
  possible for the meats that matter the most.
• 22:03
  And that would be your conference in your district and,
• 22:05
  and sub state or sectional, whatever you want to call it.
• 22:08
  And then at the state level where we want our kids to be
• 22:11
  throwing their absolute best and, and be at their safest.
• 22:17
  So that's what we do here at Grain Valley.
• 22:20
  I mentioned it earlier, it works for us.
• 22:23
  If you want to use it, by all means be more than happy to help
• 22:27
  out. I am a a big person on I love
• 22:30
  Twitter. So I refuse to call it XI am 45
• 22:34
  years old. I'm not calling it X.
• 22:36
  It's been Twitter for as long as I can remember.
• 22:38
  It's going to continue to be Twitter for me.
• 22:40
  If you want to reach out to me and give me a follow, my handle
• 22:44
  is at Flip Quarter FLIPCOURTER. You also can follow our team and
• 22:53
  that is at Valley Javcrew. Feel free to reach out, give
• 22:58
  those a follow. Get into my DMS for any
• 23:01
  questions, send me a message and I'd be more than happy to share
• 23:05
  videos. That's something that I'm
• 23:06
  currently working on too, is putting together a video library
• 23:10
  that is going to be uploaded to our Google Drive that we have
• 23:13
  for our jab crew that the kids can go and look at.
• 23:16
  So like during spring break or if there's a time that they're
• 23:21
  going to be gone before a meet, I can tell them, hey, go, go do
• 23:25
  the Thursday workout and make sure you get into set four of
• 23:29
  the thoracic set. That's what you're going to be
• 23:31
  missing. And they've got video so they
• 23:33
  can see what that's going to look like and and be able to do
• 23:36
  those on their own. I'd be more than happy to share
• 23:39
  all that stuff with anybody that wants video schedules, ideas,
• 23:44
  resources. I'm by no means the you know,
• 23:49
  the end all be all by any means, but if, if I don't know
• 23:55
  something, I might know people who do know the answers and I I
• 23:58
  want to help out because I think at the end of the day, that's
• 24:01
  what we're all here for. We all just want to see our kids
• 24:03
  succeed and we just want to see javelin, no pun intended, take
• 24:08
  off here in the United States. We're so good at so many events
• 24:12
  nationally when we're complete competing in the Olympics, but
• 24:18
  we're just still behind when it comes to to throwing the jab and
• 24:23
  the next great javelin throwers probably could be one of our
• 24:26
  kids that we're coaching right now at the high school level or
• 24:29
  the collegiate level. And we just need to continue
• 24:33
  working together to see this event continue to succeed and
• 24:36
  and the United States to become a power in that like we are in
• 24:40
  in in the shot put. That's that's kind of the dream.
• 24:43
  But once again, thank you for listening, Reach out to me on
• 24:47
  Twitter and I look forward to to talking with you and let me know
• 24:52
  if there's ever anything I could do.
• 24:55
  Hey gang, Mike Cunningham here. Hey, I hope you enjoyed this
• 24:59
  episode of the Guild 1918 Project series.
• 25:02
  It's really my mission, my passion to bring you massive
• 25:05
  amounts of value and I hope this one hit the mark.
• 25:09
  The Guilt 1918 Project is really dependent on you if for you to
• 25:14
  build your own episode, to hear your voice, to have your voice
• 25:17
  heard you have something to say and teach other coaches out
• 25:21
  there. So please get a hold of me,
• 25:23
  e-mail, text message, Twitter, smoke signals, get a hold of me
• 25:28
  and let's help create your episode of the Guild 1918
• 25:31
  Project. Hope you enjoy today and we'll
• 25:33
  see you tomorrow.