Creating a Base

• When you arrive at the spot where you want to stop and throw, send your front (plant) leg straight forward. Turn your back foot and push your hip forward. This push will give you a wide enough base to maintain balance and a longer period of time between steps, to send more force to the javelin.
  
  

Positioning the Front Foot

• The front (plant) foot should strike heel first, and both legs should propel the hips up and through. This leads to what is known as the "reverse C" position: the semicircle is made by the legs, with the hips in the middle. Momentum should always move forward through the whole throw -- leaning back will send force in the wrong direction.
  
  

Preparing to Throw

• The rear leg should reach full extension after pushing the hips through; at this point, the thrower should yank the javelin over his head, elbow first, above the shoulder, and the front foot should push off to cross over into the throw. The javelin should go out higher than the thrower's head. The thrower should focus on pulling the throwing arm through that release point.
  
  

Footwork Drills

• To keep the hips flexible, carioca warmups are key. Other drills involve going through the push-off from both feet and remembering to send the rear knee ahead during crossover to keep momentum consistent in one direction. Feet and hips should always face straight ahead. Planting the front leg, keeping it straight and going over it with the hips is another important drill.