Is the first action of throwing the shot put always bad? What s the trick?

Throwing shot put skills: hold the ball with your fingers, shoot at an angle of 45 degrees, squat deeply, turn around quickly, and push out the whole body together.

1. Correct method and skills: The correct placement of the lead ball is above the inner end of the clavicle, close to the neck.

2. When shooting, the angle of the shot should be kept between 35 ° and 45 °, and the head should be looking up.

3. The correct action of holding the ball is to naturally separate the five fingers and place the ball at the base of the index finger, middle finger and ring finger. Place your thumb and little finger on either side of the ball and push it out vigorously, not throwing it out.

4. When pushing the ball, quickly push the ground with the right foot, lift the heel, turn the right knee inward, and send the right hip forward, so that the upper body is lifted to the left side and rotated in the direction of the throw. When the left side of the body is close to the ground vertically, with the left shoulder as the axis, the right leg is quickly straightened, the body turns to the direction of the throw, the chest is raised, the head is raised, the right shoulder is sent forward hard, and the right arm is quickly straightened to push the ball forward and upwards at an angle of about 40-42 degrees. Use your wrists as the ball leaves your hand and pluck it with your fingers.

While pushing the ball, push your left leg up hard to increase the forward and upward force of the shot put.

5. The key to throwing the shot put is the strength of the waist and the strength of the lower limbs, and the transmission and strengthening of the force is roughly equivalent to throwing with both hands, the difference is that the rotation force of the waist is increased. If this series of actions is not well coordinated, it will also have the opposite effect - force reduction. The key is the coordination of various parts of the body and the instantaneous explosive power, and it does not necessarily mean that people with strong arm strength will throw far.

When preparing, put the shot put at the base of the palm, free the palm of the hand, and then put the ball to the clavicle socket, push the ball, turn the hips, send the shoulder, and keep the elbow high when pushing the shot put, the shot put is used to push, not the ...... of throwingWhen you make a move, you will use your fingers. The whole movement stroke should be smooth, fast and clear, and the human body posture should be as straight and stretched as possible when shooting. After the action is completed, be careful not to step out of the throwing zone, and exit from the second half of the throwing zone.

Sliding steps; Hold the ball, kick the ground with your right foot, send your hip, turn around, shoot, flick your wrist, flick your fingers, and put your fingers in place; Hold the ball, press the legs, send the hips, shoot the shots, flick the fingers, and pluck the wrists.

The shot put can be pushed with a spin, just like throwing a discus.

1. Freehand sliding practice outside the circle:

Swing exercise for the swing leg of the shot put: The left hand holds a fixed object or partner's hand at shoulder height. 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.

Exercise to pull your right leg: Stand upright with your legs shoulder-width apart and your weight 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 exercise: Stand tall and swing your leg to a certain height, and during the process, gradually bend your right leg to lower your 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 shot put: Sliding step push shot put is carried out on the basis of the initial mastery of sliding step and the final force.

3. Final 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.

In terms of specific teaching steps, we should first repeatedly practice the coordination of the right leg extension and the support of the left leg after the sliding step, so as to solve the connection between the sliding step and the pushing action, and then use the lighter shot put to push the ball outside the circle.

Shot put is one of the throwing events in track and field, and it has a significant effect on enhancing physical fitness, especially the development of trunk and upper and lower limb strength. In the early days, the technique of pushing the shot put on the spot was adopted, and later after the evolution of time, a variety of methods gradually appeared, such as side-to-side and side-sliding step pushing. Simulation training with discarded lead shells instead of stones is the direct origin of the modern shot put.

I am a physical education teacher, briefly talk about my training methods, first of all, correct you, is to push the shot put, not throw, although there is only a word difference, with throwing, your strength in the big can not throw far, wrist is also easy to hurt, remember that the shot put is used to push, that is to say, there is an elbow action when shooting, and pay attention to raise the elbow, can not be put down. Technical movements and strength are very important, technical movements: the right hand as an example, the thumb and little finger are stuck on both sides of the ball, the ball falls on the index finger and middle finger, the palm is best suspended in the air, the left side of the body is in the direction of throwing, the feet are naturally open, slightly wider than the shoulder, put the ball between the right clavicle and the mandible, pay attention to the upper arm to be raised flat, the right arm elbow joint and shoulder in a straight line, the body center of gravity shifts to the right front, falls on the right leg, the knee joint is naturally bent, the left arm is naturally raised, the right foot is pushed to the ground when shooting, the hip is turned, the chest is straight, and the center of gravity is excessive to the left leg, the right leg actively keep up, the center of gravity returns to the right leg after the shot, the body is beyond the instrument, pay attention to the order of force, from the foot to the hand, the whole body force, not just rely on the strength of the arm, the index finger and the middle finger at the moment of the shot (bounce) force, the angle of the shot should be large, there should be a height after the shot, the speed of the shot should be fast, that is to say, there must be a good initial velocity, strength, not only the practice of upper limb strength, the whole body is very important, especially the waist and abdomen strength, waist and abdomen strength is the basis of many sports, barbell and other equipment training is the best, At the same time, with some freehand exercises, such as push-ups, kneeling and jumping and a series of basic quality exercises in track and field, at the same time, it is necessary to pay attention to having a good preparation for activities, avoid sports injuries, etc., during the training time to have a regular schedule, do not drink and smoke, I just think of so much, let's talk about these first, if there is something I don't understand, I can add, last year I trained students in this way, and won the first place in the county games, and the boy in the first year of junior high school pushed more than 11 meters.

The shot put is not just brute force, he also has his own basic movements, there are kicking, twisting, pushing, dialing, : strike a good posture, (not left-handed) left foot in front of the right foot and back the right foot, the feet are parallel to the shoulder width, the right leg is slightly bent, the center of gravity falls on the right foot, and then the upper body is in the direction of the right leg, the shoulders are parallel to the feet, the right foot pedals turn the waist at the same time, and the hand pulls the ball outward. At the same time, strength is also very important, doing push-ups every day is very effective, and the amount can be gradually increased.

Throw it fast and high.

The action must be in place.

I've practiced shot put for a while.

Remember to be fast.

Use waist strength and arm strength to exert force instantly.

Pushing the shot put is the second most difficult technical action in track and field, and there are two types of pole vaulting: sliding step and spinning;

First of all: holding the ball is to hold the ball with the fingers naturally bent and hollow palm, placed between the right face and the collarbone, and the left hand is naturally raised;

Then: sliding step or rotation, leg pushing, turning, hip sending, chest up, head up, 45 degree push, finger plucking, the eight major movements in one go, use the strength of the whole body, in order to push to your farthest.

Sliding step: Stand on the side with the ball, swing your left foot to the left, drive your right foot to slide, and then start pushing the shot put.

Spin ** Stand with the ball on your back, bend over and turn your left foot out to drive your body to spin, and then start to push the shot put.

Technical actions include: pushing, turning, sending, pushing, dialing; The key to skill is the order of force, from the bottom up, absolutely not messy! Then it was quick and powerful.

Hold the lead ball in one hand, place it above your shoulder, lean back, lift one leg up, and push forward with the other leg to throw the shot put out of your hand with all your might!