penultimate step training

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When it comes to release speed and and flight success of the javelin, one of the biggest technical factors determining the outcome is the penultimate step. �/D�zԅ�"��UO@)+����x��� ��sէliD�snidE6M�3�h�q�J�K�� �1$]ݎ��v��9��ʸ�~')���i 6�D��[��69�=/�3ڧ 5���b�a�b�(�d��`�� Gl�a�CJ�໱�ȑ����W���ѝ�KE�M��&�R]�`��{q�Jơ�19�"��A��u3 ‰�������}��G�̲!�>�;NJzVV���C��]����O�d>�k����L������q�;�'�gg1H=��[��_��L}9Lq�wVG��u���

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The answer is determined by looking forward to the last step or Ultimate Step!. �1�W�ml�����`vz*�X�bOW'A

9 0 obj << /Linearized 1 /O 12 /H [ 1105 212 ] /L 53928 /E 48099 /N 2 /T 53631 >> endobj xref 9 25 0000000016 00000 n 0000000862 00000 n 0000000952 00000 n 0000001317 00000 n 0000001470 00000 n 0000001719 00000 n 0000002125 00000 n 0000002230 00000 n 0000002529 00000 n 0000002804 00000 n 0000003010 00000 n 0000003118 00000 n 0000003157 00000 n 0000003212 00000 n 0000005402 00000 n 0000005509 00000 n 0000005619 00000 n 0000005723 00000 n 0000005801 00000 n 0000006704 00000 n 0000007646 00000 n 0000010324 00000 n 0000011600 00000 n 0000001105 00000 n 0000001296 00000 n trailer << /Size 34 /Info 6 0 R /Encrypt 11 0 R /Root 10 0 R /Prev 53622 /ID[] >> startxref 0 %%EOF 10 0 obj << /Type /Catalog /Pages 8 0 R /Metadata 7 0 R /PageLabels 5 0 R >> endobj 11 0 obj << /Filter /Standard /R 2 /O ( U�V�.�`�����Dz�-���#_m�_�}�g) /U (��*m�]L�"� �`�G�-rH�"�s�R�wف) /P 65532 /V 1 /Length 40 >> endobj 32 0 obj << /S 46 /L 113 /Filter /FlateDecode /Length 33 0 R >> stream Using the penultimate step to drop the hips leads to several issues at takeoff. �;��#93�p[da@�� ¨��@{��,א�;k�D��bV��7ս�ԿU�!��H7;:j�fu�M��L�CF�.֥���x�����*Z���#���Q����մ������Ҙxf[*���˰���MQj��d �I{u�&%�*;V�%�z���m�`����X���LT���� 4�72m��I!h���ؖ%/�j�_�]����0���fP�)��1;��w��^��9*U¹�\\Y�l"��Ql��$[,oϨֽ�w*�YE�Y_Za踑D\]G�i�@��b�R+=9� endstream endobj 29 0 obj << /N 3 /Alternate /DeviceRGB /Length 2575 /Filter /FlateDecode >> stream }eF/A�����}h�B�!�K�k�eq���*�$�2Ʋo��ݿ��$�Ss �{��|O֏��{8J�nO�W�XWe�+ �t��TE�n$�o�/n��"���4>�ő�6D&Id��,���آ����{�rE�/�q���6V���vC0��v�*��x$�O9"��}Um�̷����a�g%K���� ~�sFS��Yu��jZQ���b�U�3{�a>!��R|���A����;iW�H�Eau��}�;�ӻ Ξ�F���rt��n�-.�ƽf��o#���쬜l4H�5q�k��$�ɮ,Eh���8�C���&A(_��+�9 Қѡ0��0�J����r�����k�7Ө��0���@�3��u�>�;�1�R����>�-�7ܖx���ru�:�>� �/��BaM@�e"������i4�)�e�������(���� 8����� endstream endobj 28 0 obj << /FunctionType 0 /Domain [ 0 1 ] /Range [ 0 1 0 1 0 1 ] /BitsPerSample 8 /Size [ 255 ] /Length 780 /Filter /FlateDecode >> stream

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+��\E��ʨ�.�t��:0,f�e� �+rV��$��N1'F�(~������J�Av�|�����'�T�t}�%�8D`���@o��ܯ�BV�~H�L5��.��#�1q?#��oAŐ���ot��״3NZ��Y��-J��&B\&ID�Ό�b6���*����l".��L.�+��ߋ��[ݹ�;'�-���,�E�d���/8U��U��i�=� �!ZEF? I�0LWq��p5;�v$f� �q� Cf�|s1�� ��3���7nvE�9�{8�d沤�*���䧚0k�c~��W���{z�|֮*����=G}���' ��p����Q�v�bpM��"e��'�,�N���9T��V=�3���\����ކ�Qgx4gx�""բ���h�=3$�sr_����֪!oٴK��FA ���1�z,13X��k��ʞY?0!2O���ܒ�`H�3�F���g���:k�f' ��4�$��,���q��8� endstream endobj 23 0 obj << /Type /Font /Subtype /Type1 /Encoding /MacRomanEncoding /BaseFont /Times-Roman >> endobj 24 0 obj << /Type /Font /Subtype /Type1 /Encoding /MacRomanEncoding /BaseFont /Helvetica-Bold >> endobj 25 0 obj << /Type /Font /Subtype /Type1 /Encoding /WinAnsiEncoding /BaseFont /Helvetica >> endobj 26 0 obj << /Type /ExtGState /SA false /SM 0.02 /TR2 /Default >> endobj 27 0 obj << /Filter /FlateDecode /Length 811 /Subtype /Type1C >> stream

׽,�U1cب���l�A#��#�W6f�g�$7_���ֳ��-��壑�>'�s;�u�l(�(!a���$Z�t�#���?�ɍ�H�dQ��~# Ctˈq6�Z[z��n�s"U��T�s�U�Y��!�`'�]��}�t�C\n? �$LD�Y��0|k� Let’s use speed at takeoff as an example. ~�sFS��Yu��jZQ���b�U�3{�a>!��R|���A����;iW�H�Eau��}�;�ӻ Ξ�F���rt��n�-.�ƽf��o#���쬜l4H�5q�k��$�ɮ,Eh���8�C���&A(_��+�9 Қѡ0��0�J����r�����k�7Ө��0���@�3��u�>�;�1�R����>�-�7ܖx���ru�:�>� �/��BaM@�e"������i4�)�e�������(���� 8����� endstream endobj 28 0 obj << /FunctionType 0 /Domain [ 0 1 ] /Range [ 0 1 0 1 0 1 ] /BitsPerSample 8 /Size [ 255 ] /Length 780 /Filter /FlateDecode >> stream }eF/A�����}h�B�!�K�k�eq���*�$�2Ʋo��ݿ��$�Ss �{��|O֏��{8J�nO�W�XWe�+ �t��TE�n$�o�/n��"���4>�ő�6D&Id��,���آ����{�rE�/�q���6V���vC0��v�*��x$�O9"��}Um�̷����a�g%K���� A correct penultimate step will yield a resonant sound, a median between the loud contacts and regular sprinting, followed by a quickened take-off step which sounds more �t�n�@���pK���B雍�"��S{*�DZ'�$Uɍ�\���-�o ���:���YRhGv��4�f�e��3 ����[Q��W�J9����(=�wx��������X��D; What is the purpose of a good second-to-last step?

�t�n�@���pK���B雍�"��S{*�DZ'�$Uɍ�\���-�o ���:���YRhGv��4�f�e��3 ����[Q��W�J9����(=�wx��������X��D; This allows the athlete to dissipate forces optimally. �:s�����#�jF��S���c��������/5�\i�뀛���,U��"Q�eo��|G��T �LS҂|+��è�)��s���״�� �'ж�,i�p?�߇G���T���o1=3i���(�ʍ��Mp ����L�% �D�0Oⴜ8y׎�F咓ΐ^#��m�LST��� �ܒu�{&yfST���Y�B�|@C�Vφ1� ��Oӌ_�C��듾�)� �r{�G�0I�x�j`�/�I8���8�zjכuN|��Dq��[�ƍ�R��Tg�0��Bk4�?H�>�������m����I�wiq�)yB�%��4N�\��8�}��B�*@ $�t�O��sa�ػ�$LR��wⳕɀi����*f]�&����a)Ppf�H ^�ȀH�H|t�u�� ۱��3I�/w��.��>RK�=�~i���e��y�)��SfqQP�Εq�m�6��ޚ�GOB

���:�S�z3&�|r�X} ����P�pO����0P&��8�f��eD�H:�*� ����. Reaching at the board; Incorrect Take off angle; Speed reduction ; All of these issues are interrelated and can have multiplying effects. �>�F�|q��[���"��eQx��A���ŠD_���O䖲|��I�a�$�)��f$�c�xQT�6㐿 This step is initiated by leading touchdown with a toe up, or dorsiflexed position.

�$LD�Y��0|k� Saturday, October 24 2020 About Us

�1�W�ml�����`vz*�X�bOW'A No matter how you view the mechanics of the second-to-last step, it must set up the body to transition into the takeoff step. �/D�zԅ�"��UO@)+����x��� ��sէliD�snidE6M�3�h�q�J�K�� �1$]ݎ��v��9��ʸ�~')���i 6�D��[��69�=/�3ڧ 5���b�a�b�(�d��`��

We’ll focus on the 3 big ones.

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