Lempar Lembing - Materi Pembelajaran Atletik

Introduction

This tutorial provides a comprehensive guide on the technique of javelin throwing (lempar lembing) as presented in the video by Agus Parcox Setiawan. Whether you're a coach, athlete, or a student of physical education, this guide will help you understand the fundamentals of javelin throwing, enhancing your skills in athletics.

Step 1: Understanding the Equipment

Familiarize yourself with the javelin

• Length: Choose a javelin appropriate for your age and skill level.
• Weight: Ensure the weight meets the competition standards (typically 600 grams for men and 400 grams for women).
• Safety first: Always check for damages or defects in the javelin before use.

Step 2: Mastering the Grip

Hold the javelin correctly

• Use an overhand grip with your dominant hand.
• Position your fingers around the grip and keep your thumb on the opposite side for stability.
• Practice your grip to ensure a firm but flexible hold, allowing for a powerful release.

Step 3: Practicing the Stance

Stand with your feet shoulder-width apart

• Position your non-throwing shoulder facing the target.
• Keep your knees slightly bent for better balance and stability.
• Practice shifting your weight from your back foot to your front foot to prepare for the throw.

Step 4: Executing the Throw

Start with a preliminary run-up

• Take 4 to 6 steps before the throw, gaining momentum.

Focus on your throwing motion

• Bring the javelin back over your shoulder, keeping your elbow high.
• As you step forward, rotate your hips and shoulders toward the target.
• Release the javelin at a 30 to 45-degree angle for optimal distance.

Step 5: Follow Through

After releasing the javelin, allow your arm to continue its motion

• This helps maintain balance and prepares you for the next throw.
• Practice the follow-through to improve your overall technique and prevent injuries.

Practical Tips

• Use video analysis to evaluate your technique and identify areas for improvement.
• Regularly practice different phases of the throw separately (grip, stance, throw, follow-through) before combining them.
• Join a local athletics club to gain experience and receive feedback from experienced coaches.

Common Pitfalls to Avoid

• Avoid gripping the javelin too tightly, which can lead to tension and inaccuracies.
• Don't rush your run-up; maintain a controlled pace for better accuracy.
• Ensure your release angle is correct; throwing too high or too low can decrease distance.

Conclusion

By following these steps, you can enhance your javelin throwing skills effectively. Remember to practice regularly and seek feedback to refine your technique. Consider participating in local competitions to gain experience and confidence. Happy throwing!