How to improve your solid ball performance quickly in a month

The solid ball mainly relies on the strength of the upper limbs, waist strength, leg strength, and the explosive power brought out by continuous movements.

I'm a solid-ball test myself. At that time, I was able to get around. I got 120 out of 120.

Now it's 16m.

The posture must be correct!!

The waist must not be crooked, if it is crooked, the consequences will be serious!

Beware of injuries.

My personal upper body strength is not too prominent, mainly relying on explosive power.

Like a bow.

After the elastic deformation, the whole body is put into the hand in an instant.

Do 100 or 50 push-ups a night when you are free. It is also good for later (pectoral muscles).

Try it my way.

Solid ball throws not farCausesThat's just a few:

One is that the angle of the shot is too small.

The correct shot angle should be between 38-42 degrees;

The second is that the whole body will not be coordinated.

Only use the strength of the arms to throw, and the correct force should be the legs, waist, abdomen, arms, wrists, fingers and other strength of the whole body to coordinate the force;

The third is that there is no transcendence of the instrument.

Or not enough to go beyond. The so-called transcendence equipment means that before throwing, the solid ball should be as backward as possible (the body arches backwards), the more the solid ball is back, the longer the distance of force, as the so-called "one inch long and one inch strong" in martial arts is a truth.

AboutHow to improve, provide several practice methods for your reference:

First, when practicing throwing a solid ball, you can place a high obstacle 3-5 meters in front of you, and when practicing throwing, throw over this obstacle; Or practice at a certain distance from the rostrum (meter high) (whichever is just enough to throw it), and practice intentionallyIncrease the angle of your shot

The second isImproves the strength of the lumbar and abdominal muscles (core strength).Exercises such as sit-ups, draping, two-up, prone back arch, etc.

The third isPay attention to the order of force: Leg kick on the ground - waist and abdomen force - arm force - finger and wrist force.

Satisfied, thank you.

Recently, a student asked how to throw a solid ball far? How do you get a perfect score? Solid ball performance improvement tips are here

Hello dear, there are three ways to improve the performance of solid balls: 1. Students can tie rubber bands (bicycle inner tubes) to posts or other objects at appropriate heights according to their height and arm length, and tie the rubber bands to the wooden stick at one end of the world, and hold both ends of the wooden stick with both hands above the head to do forward arm exercises. 2. Stand with your feet back and forth, your hands parallel to the shoulders on your sides, hold the barbell with your straight arms and straighten them, then slowly lower the barbell to make the barbell parallel to your shoulders, and then quickly lift the straight arms up.

When practicing, "fast up and slow down", 6 reps per set, three sets each time, and 30 seconds between each set. 3. Complete push-ups in the fastest time, 20 reps per set, three sets each time, and an interval of 30 seconds between each set; Cause up in groups of 6 with three sets at a time, with an interval of 30 seconds between each set. Complete the "two ends" at the longest distance, 20 reps per set, two sets each time, and 60 seconds between each set; Sit-ups in sets of 30 reps with two sets of 60 seconds apart.

1. Students can tie the rubber band (bicycle inner tube) to the post or other objects at the appropriate height according to their height and arm length, tie the other end of the rubber band to the wooden stick, and hold the two ends of the wooden stick with both hands above the head to do forward arm exercises.

2. Stand back and forth with both feet, both hands parallel to the shoulders on the side of the body, hold the barbell with straight arms, and then slowly lower the barbell to make the barbell parallel to the shoulders, and then quickly lift the straight arms. When practicing, "get up and slow down", 6 times per set, 3 sets of dry meditation each time, and the interval between each group is 30 seconds.

3. Complete push-ups in the fastest time.

20 reps per set, three sets each time, with an interval of 30 seconds between each set; Cause up in groups of 6 with three sets at a time, with an interval of 30 seconds between each set. Complete the "two ends" at the longest distance, 20 reps per set, two sets each time, and 60 seconds between each set; Sit-up.

30 reps per set, two sets at a time, with an interval of 60 seconds between each set.

1. Forward throwing exercise: students are divided into two groups to stand head-on, 15-20 meters away, students will lift the arms of a kilogram heavy solid ball above their heads and put it behind their heads, stand with their feet naturally separated and parallel or stand back and forth, and use the strength of the waist and abdomen and the strength of the upper limbs to throw forward to see who throws far.

2. Back throwing exercise: Students stand with their backs to the direction of the toss, stand parallel with their feet naturally apart, hold the ball in both hands and straighten their arms, bend forward, stretch their chests and stretch their bodies, and throw the ball from the top of their heads to the back with both legs and arms at the same time.

3. Rotation exercise: Students naturally spread their feet apart, hold the ball in front of their body, stretch their arms out, take their left (right) leg as the axis, rotate about 360 degrees and throw it from the front of their body (just like throwing a hammer throw), or throw the ball with one hand and throw it with the discus throw.

4. Downward throwing exercise: turn your back to the direction of the throw, naturally separate the feet, slightly wider than the shoulders, lift the ball to the top of the head with both hands, bend the body, tuck the abdomen, and throw the ball backwards from the middle of the legs.

1. Hold and hold the ball.

The method of holding the ball: the ten dust fingers of the two hands are naturally separated and the ball is placed on both hands, and the index finger, middle finger, ring finger and little finger of the two hands are placed on both sides of the ball to clamp the ball, (the boy's two index fingers are touched, and the middle distance between the two index fingers of the girl is 1 2 cm), and the two thumbs are tightly clasped on the back and top of the ball into a "eight" figure to maintain the stability of the ball.

After holding the ball, the two hands are naturally placed under the front of the body, which can save strength, increase the swing amplitude when pre-swinging, and pay attention to when holding the ball and holding the ball: the ball should be held steadily, and the muscles of both arms are relaxed; Able to control the ball during the movement and help to give full play to the strength of the arms, fingers and wrists.

2. Prepare the posture.

The front and back feet are opened, the forefoot is about 20 30 cm away from the throwing line, the distance between the front and rear feet is about one foot, the distance between the left and right feet is half a foot, the heel of the back foot is slightly off the ground, the ball is naturally held in both hands, the body muscles are relaxed, the center of gravity falls on the middle of the two feet and the front is forward, and the eyes look forward and down. Note: The specific rules need to be subject to the school physical education teacher.

Some districts and counties allow students to take a step forward to pitch, while others require them to be in place.

3. Pre-pendulum. Pre-swing is to create good conditions for the initial velocity of the solid ball to increase the last force, the number of pre-swing depends on the person, generally one to two, when the last pre-swing, at this time the ball is from the front and bottom through the chest to the back of the head above, accelerate the swing speed of the ball, this speed of the upper body leans back, the body forms a reverse bow, and inhales at the same time.

The middle school sports test sports solid object search ball lifting cover suspicion of the rising skills.

1. When practicing throwing a solid ball, you can place a high obstacle 3-5 meters in front of you, and throw this obstacle when practicing throwing; Or practice at a certain distance from the rostrum (meter high) (whichever is just enough to throw it), and deliberately increase the angle of the shot when practicing - this exercise is very effective;

2. Improve the waist and abdominal muscles.

Strength (core strength) exercises, such as sit-ups.

Overhanging, two-ended, prone dorsal arch, etc.

3. Pay attention to the order of force: leg kick - waist and abdomen - arm - filial piety - fingers and wrists.

Since throwing a solid ball is a power-based sport, in order to improve the performance of throwing a solid ball, it is necessary to develop the explosive power of throwing a solid ball, which can be trained from the following aspects:

1. Develop local muscle strength: push-ups, pull-ups, bench presses, weightlifting exercises or climbing chain poles.

2. Develop leg muscle strength: squatting and jumping with weights.

3. Develop trunk muscles: sit-ups, prone back tuck and twist exercises.

4. Develop arm muscles: use dumbbells or weights to do imitation exercises of lifting, leaning back and swinging.

Here's how to quickly improve your solid ball performance:

In order to quickly improve the performance of solid ball, it is necessary to carry out scientific training and systematic practice, correctly use techniques and methods, and also need to improve physical fitness, psychological quality and other aspects in an all-round way.

1.Develop proper throwing and standing postures

Players should have a reasonable standing posture when throwing, and master the correct way of exerting force. Common mistakes include over-throwing back, not being tight enough, or lacking inertia, among others. Therefore, establishing the correct throwing posture and standing posture is a precursor to improving performance.

2.Ensure adequate training time and intensity

To improve performance, it is essential to prepare enough time and sufficient intensity to train and exercise. Players can participate in professional training courses or consult experienced coaches to develop scientific and reasonable training plans and rotation patterns to ensure physical health and improve athletic ability.

3.Enhance physical and mental fitness

Solid ball games have high requirements for the physical fitness of athletes, therefore, it is essential to enhance physical fitness. This includes training to strengthen the core, stabilize balance, improve explosiveness, and more. In addition, players also need to have good psychological qualities, such as patience and perseverance, positive attitude, etc.

4.Diverse training content and methods

Solid ball sports require a variety of training content and methods, including practicing precision control, strengthening body coordination and enhancing focus. Through repeated, systematic and scientific training, we can continuously improve our technical level and competitive performance.

5.Proper game setup and participation

The field is a key stage for players to experience and present their image, and proper game setup and participation can help players better understand the rules of the game and improve their tactical strategies. During the game, players need to do a good job of on-field communication and psychological adjustment to improve the chances of winning the game.

In short, if you want to improve the performance of solid ball, you need to comprehensively strengthen and improve from the aspects of reasonable standing posture, sufficient training, comprehensive improvement of physical and mental quality, diversified training methods and appropriate game settings.