Shot put technique, the essentials of pushing the shot put

The power is from the bottom up, don't do the movement for the sake of making a movement, now the leg kicks the ground and then turns the waist, and the waist is driven by your left arm, not your own waist is hard there. When you make sure that, you have to increase your speed, and you have to move neatly.

It is recommended that you do freehand hip rotation exercises as follows: Throwing hand fixation (e.g., with your right hand as a throwing hand, you can pull a fixed object with your right hand). The body is facing the direction of the throw, the left arm is pointing in the direction of the throw, the center of gravity is the ratio of the left foot 4 and the right foot 6, the center of gravity sinks, keep the left shoulder still, hold the right hip (forward and upward), and at the same time the right knee is buckled as much as possible (can assist the rotation of the hip) and then the left foot is supported to push up (the last force of the support leg).

Push the shot put hip in situ with the same force as above, kick the ground with the right leg fully buckled, support the left foot, and the body is facing the direction of the throw, the shot put, at this time the center of gravity is shifted from back to front, find a target (something higher in the distance, such as a tall tree in the distance), the force should be sufficient, and you must experience the feeling of being forward enough, in this process, you must pay attention to the shot put ball must be pressed against the collarbone (or leaning up). If you take it off, no matter how good the force in the front is, the final release will dissolve the force. Feel it for yourself.

In shot put, the essentials of action when shooting.

The action essentials of the shot put are to speed up the turning speed and the speed of the shot, the top width of the crotch, and the best shot angle of 45 degrees.

1. Push the shot put with your back on the spot.

With your back to the direction of the throw, turn your torso and shoulder straps to the right, lean your upper body forward (depending on leg strength), weigh on your right leg, and extend your left arm and shoulder forward and buckle slightly inward. The pushing action is the same as the technical part.

2. Preparatory posture before sliding step, do one or two pre-swings before sliding steps, the left leg is naturally bent during the pre-swing, the thigh is swung up smoothly, the right leg is straightened, and the upper body is bent forward. The left arm is slightly bent forward or drooping slightly inward, keeping the head in a straight line with the back.

3. High posture: After holding the ball, with your back to the throwing direction, stand in the circle near the back edge, stand with your feet back and forth, about 20-30 cm apart, the tip of your right foot is close to the inner edge of the throwing circle (the foot can also be slightly inward), the left leg is behind and naturally bends the ball of the front foot or toe to the ground, the upper body is straight and relaxed, the left arm is naturally raised, and the weight falls on the straight right leg.

4. Low posture: hold the ball with your back to the direction of the throw, stand in the circle shirt near the back edge, and stand with your feet back and forth, about 50-60 cm apart (depending on your height and the degree of squatting). With your left foot behind, the ball of your front foot or toe touching the ground, and the tip of your right foot pointing in the opposite direction of the throw in a circle (the foot can also be slightly inwardly turned).

The left arm hangs down naturally, the left shoulder is slightly buckled inward, the legs are bent, and the upper body is bent forward.

How to hold the shot put (taking the right hand as an example): the five fingers are naturally separated, and the lead ball is placed on the index, middle and ring fingers.

At the base of the fingers, most of the weight of the ball is between the index and middle fingers, the thumb and little finger are on either side of the ball, and the wrist is dorsiflexed.

Once you have the ball in your hand, place the shot put on your shoulder collarbone.

In the socket, close to the neck, the right arm is bent at the elbow, the palm is forward, and the angle between the big arm of the arm holding the ball and the body is about 45 degrees. With the ball in the back of the throw, stand in the circle near the front of the front, stand with your feet back and forth, about 50 60 cm apart, and the toe of your left foot and your right heel are almost in a straight line.

Left leg knee.

Straighten naturally and land on the inside of your front foot, bend your right leg, turn your torso and shoulder straps to the right, lean your upper body forward with your weight on your right leg, and extend your left arm and left shoulder forward and buckle slightly inward. Finally, push the shot put hard.

, push your right leg forward and push your right hip to rotate in the direction of the throw. The upper body gradually lifts up in rotation while the muscle groups of the torso are rotated.

Actively shrink to speed up the speed of the shot put.

Training method of putting the shot put on the spot:

1. Hip rotation imitation exercise in situ: stand in place, feet shoulder-width apart, weight on the bent right leg, and push the right hip with the right hand to do the hip kicking action. (Requirements: Lift the heel and push the ground while sending the hip.) ）

2. Hip turning and pushing exercises: while pushing the hips on the spot, push the obstacle (trunk or rib) with the right hand.

3. Complete freehand exercises on the spot: do hip turns, chest lifts, head ups, shoulders, and push balls on the spot.

Requirements: To do this exercise, you should relax, and the upper and lower limbs should coordinate and cooperate with the rotation, straightening, lifting, pushing, and pushing in turn.

4. Practice of pushing a solid ball on the spot: hold the ball and do hip turning, chest lifting, raising the head, shoulders and pushing the ball.

Requirements: To do this exercise, you should relax, and the upper and lower limbs should coordinate and cooperate with the rotation, straightening, lifting, pushing, and pushing in turn.

The essentials of the shot put action are that first you have to have absolute strength, and then in the process of pushing the shot put, you have to push him away a little more with the strength of her arm, so that the push of the shot put is farther and farther.

The shot put is a test of human strength, and its movement essentials are crucial.

The shot put is a push, not a throw, and the distance of the push is determined by factors such as the angle of the push, the speed, and the height of the shot. The speed of the shot put, depending on the power of the pusher, generally speaking, the characteristics of the shot put throw are:

1.The shot put must be pushed out of the shoulder with one hand.

2.It is a linear motion.

3.It is a competition event for high school athletes.

4.Requires a high degree of instantaneous force, speed, and whole-body coordination.

1.The throwing method is divided into:

1) Sideways.

2) Backward.

3) Swivel.

2.The method of holding the ball is divided into:

1) Three-finger pose.

2) Four-finger pose.

3) Five-finger pose. (Requirement Focus: a.)When holding the ball, the center of gravity of the shot put should be placed in the center of the hand. b.Hold the ball evenly spaced between your fingers. )

3.Ball Possession Requirements Focus:

1) When entering the pit action, maintain a stable state.

2) Hold the ball in the most suitable afterburner (arm not less than 45 degrees).

3) Keep it easy.

4.Preparatory action for sliding steps.

1) Weigh on your right foot and keep your balance.

2) Maintain balance when squatting.

5.Sliding steps.

1) When sliding, the entire ball of the foot should bear the movement of the center of gravity.

2) Hit your right foot under your body as soon as possible.

3) Drag your left arm back as far as possible to avoid premature stretching.

4) The upper body should be moved in a relaxed state, but the torso should be tightened when the right foot touches the ground.

6.Putting position.

1) Tighten the torso.

2) Maintain proper posture.

3) The left arm is located in front of the body.