Techniques of putting the shot put on the spot, the technique of putting the shot put on the spot

Kick the ground with your right leg and twist your waist to relax, head the ball 45 degrees forward, grasp the ball with your hands and fingers to pluck the ball to spin the ball in the air.

Shot put force sequence: pedal rotation support to push up.

1.Outside the lap freehand sliding exercises:

Swing exercises for swinging legs:

With your left hand, hold a shoulder-high fixture or partner's hand. When the left leg** approaches the right leg, quickly swing it in the direction of the toe board.

The method is the same as above, but the center of gravity of the body is slightly shifted back before the left leg swings in the direction of the throw, then the left leg swings and the right leg is extended to push the body in the direction of the throw.

Exercises to pull the right leg:

Stand upright with your legs back and forth (shoulder-width apart) and weigh between your legs. The upper body is slightly bent forward. Starting in this position, quickly bring your calves under your center of gravity to bear your weight and maintain your balance.

When the right foot is brought to the center of gravity and lands quickly, the left leg quickly steps back to form a position before the last exertion.

Freehand sliding exercises:

Stand in a high position, swing the leg to a certain height, and in the process, at the same time, the right leg is gradually bent to lower the center of gravity. When the left leg is close to the right leg, complete the knee bending, and after the body is stable, immediately start to slide the step, and after the action is proficient, you can do continuous sliding step.

2.Slide with a lighter shot put:

In teaching practice, although students have initially mastered the technique of freehand sliding, it is often difficult to complete it due to a certain amount of weight after holding the ball. In order to ensure the coordination of movements, you can use a lighter shot put when you start to slide with the ball, and gradually increase the weight later.

Sliding step to push the shot put:

The slide push is carried out on the basis of the initial mastery of the slide step and the final force.

3.Finally force:

At the end of the slide, land with your right foot before your left. After landing on the right foot, push the right leg aggressively to push the right hip in the direction of the throw. The upper body gradually lifts up during the rotation while the muscles of the trunk contract aggressively.

The left arm and left shoulder are higher than the right shoulder, the shot put is kept as low as possible, and most of the weight is still on the bent and pressed right leg.

Push your right leg out and further send your right hip in the direction of the throw, and push the ball out quickly and forcefully with your right arm. When the shot put is about to be shot, turn the wrist slightly inward and bend the wrist at the same time, and pull the ball quickly and forcefully, so that the shot put leaves the fingers.

After the shot put leaves, bend or exchange the legs to lower the center of gravity, cushion the forward momentum, maintain body balance, and prevent fouls out of the circle.

The order of force used in the throwing event should be bottom-up, with the large muscle group exerting the force first and the small muscle group finishing the action.

The hip of the human body is located in the middle of the human body, it is the link connecting the upper and lower limbs, and the starting and ending points in many large muscle groups of the body are attached to it, so effective and reasonable hip movements are essential for high-quality overdraft technology. Relevant studies have shown that the contribution rate to throwing regimentality:

50% for the legs; Torso 30%. Upper limb station 20%.

How to hold the ball: Players should hold the ball steadily, and always control the position, direction and angle of the ball during the pitching process. Specifically, the following three points should be done:

1. The arm holding the ball should be moderately tight, not only to control the ball, but also to ensure the completion of follow-up actions;

2. When holding the ball, you should try to use the length and strength of your arms;

3. Holding the ball should be convenient for making the last shot and the last forceful action, especially for the shot, which can concentrate the power on the ball.

The coordination of muscle groups is very important in the process of exertion, and the work of large muscle groups is characterized by high strength but slow speed, and small muscle groups are small and fast. The force of small muscle groups is usually called distal force, which mainly refers to the athlete's lower limb ankles, toes, upper limb wrists, and fingers when they are about to throw the shot put. There are three points to the stalwart force:

1. It plays the most important role in concentrating the strength of the whole body on the lead ball;

2. Improve the stability and directionality of the shot put in the air;

3. The further acceleration of the shot put in motion provides a force source when the last force is exerted.

At the end of the effort, the athlete should not only pay attention to the force of the large muscle core rock shouting group, but also pay attention to the distal force action of the small muscle group, so that the shot put can continue to increase the speed and throw a longer distance after gaining a certain speed. This requires us to do the shot put throwing action, the lower limbs must be fully extended, the heel of the shot put should be lifted after the heel is lifted, the upper wrist and fingers must shake the wrist and fingers when the shot put is about to be shot, and the wrist and fingers should show obvious force after the shot put (wrist and fingers are bent and dialed out).

Body balance after the shot put: After the shot put, you should maintain your body balance to avoid losing your balance and rushing out of the throwing circle and causing a foul. Specifically, pay attention to the following three points:

1. After the shot put, immediately exchange the legs and lower the center of gravity of the body;

2. Quickly change the direction of body movement;

3. Homeopathic movement buffers the action speed.

<>1.Ball holding phase

The ball-holding phase is divided into ball holding and ball holding. Holding the ball is for the practitioner to hold the shot put ball with his fingers, and the students with good finger strength can hold the ball with four fingers apart, and the students with poor finger strength can hold the ball with four fingers together. Holding the ball allows the student to resist the shot put with his fingers at the right jaw and shoulder socket of the shot put, and the position of the ball must be correct, otherwise the ball will be dropped or dropped when the ball is released.

2.Prepare the pose

The two feet are open back and forth, the toes of the front foot and the heel of the back foot are in a straight line, the front leg is straight, the knee joint of the back leg is buckled inward, the force is pressed on the forefoot of the hind leg, the upper body is bent back, the shoulders are perpendicular to the throwing direction, and the waist is fully tightened.

3.The final exertion phase

The final exertion phase is from the time the left foot hits the ground to the time the shot put leaves the hand. The final force stage is from the back foot staring, after the stare begins, actively send the hip, forming a thick finger action beyond the instrument, under the guidance of the left arm, the upper body quickly lifts the chest, at this time the right arm also begins to drive the small arm to push the ball, the shot put in the moment of leaving the hand, fingers plucking the ball.

4.Maintain balance

At the same time as the shot put leaves the hand, due to the forward force of the human body, the body rushes forward, at this time, it is necessary to quickly exchange the supporting legs and lower the center of gravity.