"What is the correct method to practice the 5-stride rhythm for a javelin throw, and how does it transition from walking to a preliminary run-up? Additionally, what technique should be used when performing a heavy ball throw for training?"
To learn the 5-stride rhythm: Stand facing the throwing direction with the right foot forward. Turn the shoulders 90º to the right and reach back with the throwing arm and javelin, folding the left arm loosely across the chest, and looking straight ahead. Keeping the throwing arms straight and well up so that the tip of the javelin lies level with the brow, take 5 steps. Step one: On to the left foot. Step two: On the right foot. Step three: On to the left foot, preparing to make a low jump. Step four: On to the right foot. Step five: Quickly on to the left foot, pushing the right hip forward and landing with the left foot pointing straight ahead. Brace the left side of the body and make a throw. The rhythm is: One, two, three...four-five, followed by one more step on to the right foot to pull up without fouling the throwing arc. First walk, then at a jog, then at a run, and finally after a preliminary run-up. Standing with the feet well apart with the body weight well supported on the rear leg. The rear leg should be well bent and the front leg slightly bent. Turn the shoulders to the side and lean well back with the arm well extended and the palm of the hand facing upwards while holding a small heavy ball. Rotate the right knee and hip to the front and throw the ball with a high elbow, a strong pull from the shoulder, and a final extension of the throwing arm high above the shoulder. Follow through with the right arm over the front foot to make a recovery step.