Neeraj Chopra is one step away from becoming the first-ever Indian to bag a gold medal in the World Athletics Championships. The 25-year old will be the overwhelming favourite for the top of the podium finish when he takes the field in the Men’s Javelin Throw final on Sunday, 27th August 2023. However the road to the final is not as easy as it looks as he had to battle through fitness issues. A dedicated team put in a lot of worked behind the athlete to get him back on track. Check Neeraj Chopra’s fitness journey ahead of his appearance in the final.
Also Read: World Athletics Championships: Neeraj Chopra eyes historic gold, headlines action in final
Neeraj Chopra’s Return from injury
Neeraj Chopra began his season this year at the Doha Diamond League in May. It was his first event since his silver-medal winning performance at the World Athletics Championships in July last year. He suffered a groin injury soon after the event and had to miss the Commonwealth Games.
The focus ahead of this season was to strengthen the adductor muscle in the groin area. Chopra’s physio Ishaan Marwaha, speaking to Indian Express said, “The adductor muscle (was an area of focus) because of the kind of technique Neeraj has. When he goes to the cross-step movements, his right ankle is a little outwards.”
He added that it is something that they have not yet perfected. “What we are trying to correct is that in the crossstep, his ankle is slightly inward so it doesn’t strain the adductor too much. Trying to ensure that he does not drag that right foot through the runway. That is what we are trying to change, but it will take time,” Marwaha said.
Marwaha has been working with Neeraj Chopra as a physio since 2017. At the Doha Diamond League, he took the world lead with a 88.67m throw. However another muscle strain followed that made him skip the following month. He then returned back to the Lausanne Diamond League in July. He once again took the world lead with a 88.67m throw.
“In Lausanne, he was not that confident of overall fitness because of the adductor. He could not train at a hundred per cent. But after Lausanne, (after meeting doctors) we started with adductor strengthening. Did light throwing sessions initially just to see how the adductor would react the next day, we did ice bath, contrast bath. In four weeks we did three-four good sessions. He is now confident with running speed, the crossovers and all when compared to Lausanne. If you are mentally confident of your fitness then everything works fine,” Marwaha futher added.
Zero-Sugar Diet
Marwaha also credited Neeraj Chopra’s self-control. He said that he followed a no-sugar diet that immensely helped in his fitness journey. “This season, I don’t think he has had any sugar. He hasn’t had a cold drink in a year. I keep teasing him saying have one sip but he said no. He is off sugar. Me and the coach have sugar but he has control over his mind and does not have it.”
Another trait that Marwaha spoke proudly of Chopra is his self-belief. “The belief…whatever the situation, there is always a chance to come back.” He cited an example by saying, “During the last world championships, the first three throws didn’t go well. I was under a lot of pressure sitting outside. But he came back strong.The belief is the difference between the other athletes and him. He is relaxed inside, because he knows that he can pull off a big throw in the end also.”
Marwaha futher talked about their workouts in the gym and special focus on gymnasium techniques. “When we start our training, we do four to five weeks of gymnastics. It helps with the shoulder strength, hand grips, wrist strength, elbow strength, triceps. Most of it parallel bars and sometimes the rings. It is not specific to javelin, but for overall fitness it is good.”
Further goals on fitness aspect
According to Marwaha an objective before next Olympic is improving Chopra’s strength. “These three things (shoulder, hip, ankle) are always in our focus. The flexibility of shoulder, hip mobility and ankle strength are some of the key physical elements for a javelin thrower. This has to be maintained.”
“On the shoulder front, we are trying to get him more mobile. As you keep throwing over the years, your internal rotation gets compromised. So we are working to maintain that and it should not be reduced because it can cause injuries in the future,” Marwaha said.
Neeraj will headline action in the World Athletics championship final, having finished the qualification round with a 88.77m throw. part from Neeraj, two other Indians in Kishore Jena and DP Manu will also be in action in the final.
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