Solid ball throwing skills, solid ball throwing skills

After the two amplitudes of the front and back swings, the force of the foot pedal is transmitted through the torso to the back of the arm, and then the ball is thrown with all his strength.

Solid ball is one of the physical education test items of the high school entrance examination, and the solid ball is only in the form of exercises or games in the quality project before it is used as the sports examination item of the high school entrance examination, and the technical movements of the solid ball have not been introduced in the compulsory and optional content of the physical education textbook.

Therefore, it is difficult for teachers who guide the training of the physical education examination for the middle school. Throwing a solid ball is a boring and boring project, so how to improve students' interest in learning, master the correct technique, and improve the performance of the solid ball is an urgent problem for physical education teachers to solve.

Solid balls have to be boosted, force when you are close to the line, pay attention to your speed, don't run over the line, and don't run if you can't do it. And practice more, pay attention to rest, do not buckle down, nor throw upwards, pay attention to the angle. 45 degrees is good.

It is better not to rely on the strength of the wrist alone, but to combine and transfer the strength of the waist, upper arm, lower arm, and wrist.

Run-up, holding the solid ball above your head. When you are about to reach the line, throw it forward vigorously. The speed must be fast. That's how I lived.

When pitching, the back is arched back, and there must be a height when pitching.

Helping the wrist is that you haven't met a master!! How many pounds of solid balls?

The order of power of a solid ball is bottom-up. That is: from the foot to the ground first, the force is transmitted to the waist, shoulder, arm, hand, and finally to the ball; This places relatively higher demands on the strength of the practitioner's upper and lower limbs, waist and abdomen.

That is to say, while strengthening the imitation practice of throwing technique, it is also necessary to strengthen the practice of physical fitness; Such as: upper limbs, waist and abdominal muscles, lower limbs strength, explosiveness, coordination and other training, that is, physical fitness is the foundation, throwing technique is the key, the focus is the last force. The throwing angle is generally about 38°-42°.

Before the exam or competition, you must fully prepare for the activities, fully move the joints, muscles and ligaments such as the finger wrist, shoulder and elbow, waist and abdomen, hip joint, lower limbs, etc., and then do a few solid ball throwing exercises, the strength is about 90%, pay attention to the essentials of the action, so as to receive twice the result with half the effort. 1. Explosive power and lower limb strength training: attention should be paid to the close combination of speed and strength during training, and the main method of training is to carry out medium-weight weight-bearing exercises, such as negative barbell jumping on the spot; While developing rapid strength, it is also necessary to increase muscle strength.

The main exercises are squats with heavy weights and are combined with running and relaxation exercises. The weight can be determined according to your actual situation, especially the barbell, it is best to carry out it under protection or supervision, which is safer.

2. Upper limb strength training: use various methods to push barbells, parallel bar arm flexion and extension, push-ups, and tension devices (imitating the action of throwing a solid ball, fixing one end of the tension device, and holding the other end to imitate throwing a solid ball, the effect is very good!) etc.

3. Lumbar and abdominal muscle training: the methods are relatively simple and easy to do: weight-bearing turn, sit-ups, push-ups, weight-bearing sit-ups, weight-bearing push-ups, supine leg presses (both ends), hanging leg raises, rib leg lifts, rib upside down sit-ups and other methods can improve the strength of the lumbar abdominal muscles.

There are also many machines in the gym that can also improve the strength of the waist and abdominal muscles. As for which method is more suitable for you, it depends on your venue, equipment, etc. 4. The above-mentioned physical fitness practice methods are very effective in improving the performance of throwing solid balls, but the training should be systematic and persistent, and the amount of exercise and exercise load should follow the principle of step-by-step.

It is necessary to pay attention to the combination of physical fitness and sports skills in order to achieve twice the result with half the effort!! Arrange a certain amount of time every week to practice throwing solid balls to experience the essentials of action and coordinate the order of force; Before practice, competition or exam, it is important to be fully prepared for activities, especially the joints, muscles, ligaments of the fingers, wrists, shoulders, elbows, hips and lower limbs, to avoid sports injuries. Then throw the shot put with about 90% of the force, pay attention to the essentials of the movement, and then throw with 100% of the force.

Eat and drink normally. I hope the above practice methods can be helpful to you, effectively improve the performance of solid ball, and wish you a happy exercise!!

1. Hold the ball: You need to hold the ball firmly and keep the muscles of both arms relaxed. In order to control the ball and give full play to the explosive power of the arms, fingers and wrists.

2. Preparation: open the front and back of the two feet, the same width as the shoulders, the forefoot is about 25 to 25 cm away from the throwing line, the distance between the front and rear feet is about one foot, the heel of the back foot needs to be slightly off the ground when throwing, the ball is held in both hands naturally, the body muscles are relaxed, the center of gravity falls in the middle of the two feet, and the eyes look down.

3. Force: This is the most important part of throwing a solid ball. The action of force is when the preparation is over, the two hands are forced to swing forward from the back to the top to the top of the front, the action at this time is characterized by the use of the legs, waist, abdomen, arms, fingers and other whole body strength to coordinate the force, both arms swing forward at the same time and pluck the fingers and wrists, which can improve the explosive speed of the arm.

To throw a solid ball, pay attention to your surroundings and make sure that no one is passing by before practicing to ensure safety.

Warm-up exercises are required before exercises to prevent muscle strain.

You need to pay attention to your throwing movements, and you can practice with your classmates and guide each other.

Solid ball throwing is a common action in many sports competitions and training programs. Here are the tips for throwing a solid ball:

Learn the correct posture:

Before throwing a solid ball, you first need to learn the correct stance with your feet shoulder-width apart and your toes facing forward. The knees and hips should be slightly bent to keep the body's center of gravity balanced.

Prepare for the pose:

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.

Grip the solid ball:

The correct way to grip a solid ball is to hold your hands in a "U" shape and place your hands on either side of the ball. The palms of the hands should be relaxed and the fingers slightly bent.

Rotational force:

Place the solid ball in front of your chest, pull it back for a distance, and then quickly throw it forward. While throwing forward, you need to turn your upper body and quickly push forward the solid ball. This movement needs to be done very quickly and vigorously to generate more force.

Practice strength and technique:

Solid ball throwing requires a combination of strength and skill, so it requires long-lasting training to improve strength and skill. Exercises can include aerobic and anaerobic exercises such as weightlifting, sit-ups, squats, carts, etc.

Shift of gaze:

When throwing a solid ball, you need to shift your gaze from the ground to the target point. This not only helps with the accuracy of the throw, but also prevents neck and shoulder injuries.

In general, solid ball throwing techniques require mastery of the essentials such as correct stance, grip technique, power technique, and gaze shifting. Consistent training and practice can help you gradually improve your skills and strength to become an excellent solid ball thrower.

Throwing a solid ball is a fast-paced sport that requires comprehensive body coordination. In terms of technical movements, solid balls are quite different from other throwing events. The solid ball technique is not very well mastered, the throwing force is not in the right order, and the ball has no distance and height after the shot, resulting in unsatisfactory results.

So what are the essentials of solid ball throwing?

The solid ball is a power and action speed event, which is a power-based throwing event with action speed as the core. There are three factors that affect the performance of a solid ball, the speed of the shot, the angle of the shot and the height of the shot, among which the speed of the shot is the most important factor.

The action essentials of solid ball throwing are stupid: facing the direction of throwing, open your feet back and forth, the weight of your body falls on your right foot, your knees are slightly bent, lift the ball with both hands to the back and top of your head, and then use your feet to push the ground, tuck your abdomen, and swing your arms to throw the ball from the back of your head to the front and up. Force order:

Kick hard with both legs, send hips and chests, and throw the ball hard with both arms. Shoot fast and hard.

Be sure to throw it forward, it's better if there is a house next to the school, imagine throwing it into someone's house, (or roof), and gather the strength of the whole body into your hands.

Take the ball: use your fingers, the palms of your hands should be free, and you should lean back with the strength of your fingers: lean back sufficiently, lean back until you can feel the strength of your waist, and reach the maximum eye: look at the high place.

Ball: Push your big arm hard and throw it out where your eyes are looking.

Note: Go high and far away, don't see high and not far, after the ball you feel that the ball is flying high, not the feeling of smashing to the ground, this is the key and the ball should be fast!

Back throwing exercise: Students stand with their backs to the direction of the toss, stand with their feet naturally apart and parallel, hold the ball in both hands and stretch their arms straight, 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.

Forward throwing exercise: Divide students into two groups to stand head-on, 15-20 meters away, students will lift their arms above their heads and put them behind their heads, stand in parallel or stand back and forth with their feet naturally separated, and use the strength of the waist and abdomen and the strength of the upper limbs to throw forward to see whose throw is far.

Rotation exercise: Students naturally spread their feet apart, hold the ball in front of their body, stretch their arms straight, rotate about 360 degrees around their left (right) leg as the axis, and throw it from the front of their body (similar to the lead throwing method), or throw the ball with one hand and throw it with the discus throw.

Downward throwing exercise: Turn your back to the direction of the toss, your feet are naturally separated, slightly wider than your shoulders, lift the ball above your head with both hands, bend your body, tuck your abdomen, and throw the ball back from the middle of your legs.

Strength-assisted exercises:

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 pole climbing.

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

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

4. Use dumbbells or weights to do imitation exercises of lifting and leaning forward.