Techniques and training methods for throwing solid balls

I'll give you a copy of what I used to do, and if you follow the practice, you'll be able to improve a lot.

There are several reasons why a solid ball can't be thrown far:

First, the angle of the shot is too small, and the correct angle of the shot should be between 40-42 degrees;

The correct force should be the strength of the legs, waist, abdomen, arms, wrists, fingers and other whole body strength to coordinate the force, of which the most important part of the force is the waist and abdominal muscles, not the arms.

The third is that there is no transcendence of the equipment or the transcendence is not enough. 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.

As for how to improve, there are several exercises for your reference:

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

2. Improve the strength of the lumbar and abdominal muscles (core strength) exercises, such as sit-ups, suspension, two-headed ups, prone back arch, etc.

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

I hope mine can be helpful to you, satisfied, thank you.

1. The basic action of throwing a solid ball When throwing a solid ball, the palms of both hands should be naturally opened, the thumbs of the two hands should be opposite, and the remaining four palms should be opened in a triangle, and the hands should support the lower part of the solid ball when holding the ball, and the palms should be slightly free.

2. The preparatory standing position for throwing a solid ball should naturally regret shouting the ruler apart and shoulder width, while the two soles of the feet stand back and forth, the distance between the two soles should be at a distance of one and a half soles, when the body leans back when throwing, the back feet should support their body weight, which is conducive to their own reverse bow force, and a good standing posture can allow the body to control the position of the center of gravity and provide better force for projection. Before throwing, you should also carry out a certain pre-swing action, pre-swing is to allow the body to adapt to the amplitude of the swing and the weight of the throw, the amplitude of the pre-swing is not too large, between 2 and 3 degrees each time.

3. After completing the throw, stand naturally according to the posture of the preparatory position, and after the pre-swing of the front and rear amplitudes, use the power of the foot to push the ground through the torso of the body to the arm of the self-seeping wheel, and then throw the ball with all your strength. After throwing a solid ball, the body should also make a cushioning action to follow, but at the same time, be careful not to step on the line.

1. Hold the ball and hold the ball The method of holding the ball: the ten fingers of the two hands are naturally separated to put the ball 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 touch, and the middle distance between the two index fingers of the girl is 1 2 cm), and the two thumbs are tightly clasped into 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 power and increase the swing amplitude when pre-swinging

The ball should be held firmly and the muscles of both arms 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. Preparatory posture The front and back feet are opened, the front foot 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 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 at the front and bottom.

3, pre-pendulum pre-pendulum is to create good conditions for the last force to increase the initial velocity of the solid ball, the number of pre-pendulum depends on the person, generally one to two, when the last pre-pendulum, at this time the ball is from the front and bottom of 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, while inhaling.

4. The last force is the main part of throwing a solid ball, and whether the action is correct directly affects the initial velocity of the ball and the throwing angle. The last force action is when the end of the pre-swing with both hands to hold the ball and actively swing forward from the back to the front and the top up, the action at this time is characterized by kicking the legs, sending the hips, and the waist and abdomen violently shaking force, and the arms swing forward and plucking the fingers and wrists forward, aiming to improve the whipping speed of the arms.

The auxiliary training method for throwing a solid ball is as follows:

Practice method 1: Stretch the shoulders of the repentant shirt.

Shoulder flexibility is the premise of throwing a solid ball, and the "confrontation shoulder pull" exercise can effectively increase the flexibility of the shoulder joint.

To prepare, the practitioner stands with their feet in front of and back and hands in each other through the sides of the body to the top of the head. At this point, the facilitator holds the practitioner's wrist with both hands facing forward with the thumbs facing forward, and holds the lower part of the practitioner's shoulder blades with the shoulders against the practitioner. During the exercise, the facilitator keeps the upper body upright and slowly pushes the arms forward and downward.

At this time, the practitioner's arms are relaxed, passively stretched, the front foot is fully on the ground, the back foot and the front foot are on the ground, and the solid ball is ready to be thrown. When pulled to the maximum, the two sides remain confrontational for about 6 seconds.

Exercise method 2: lunge chest lift.

The strength of the shoulder girdle muscles is the basis for throwing a solid blue cavity ball, and the "lunge chest shake" can effectively enhance the special strength of the shoulder girdle muscles.

To prepare, the practitioner holds the ball in both hands in front of his chest. To practice, bend forward with the ball, and then immediately step forward into a lunge. At the same time, raise your hands straight up, stretch your arms straight and stretch them back, and pull your elbows behind your ears. Then, quickly return to a forward bend position with the ball.

Practice method three: bend your arms and whip.

The quality of the whipping action is the key to throwing a solid ball, and the "arm bending whipping" can effectively improve the quality of the arm whipping action and increase the speed of the shot.

To prepare, the practitioner should keep their feet shoulder-width apart and their knees slightly bent. At the same time, keep your arms straight and hold the ball above your head. To practice, hold the ball in both hands and bring it to the back of your head, extend your elbows as far back as you can behind your head, and bend your forearms to about 45 degrees.

Subsequently, the chest strap shoulder, shoulder strap elbow, elbow strap forearm, whip forearm to the top of the head. Be careful not to extend your elbow over your face.

Solid ball is a common sports equipment, which is widely used in track and field, weightlifting, discus and other events. In these events, the throwing technique of the solid ball is very important, which is not only related to the performance of the athlete, but also related to the safety of the athlete. The following is an introduction to how to throw a solid ball.

1. Basic posture

Standing position: Stand upright with your feet shoulder-width apart and your body's center of gravity evenly spaced between your feet.

Ball holding position: Hold the solid ball in the center of the palm with your fingers naturally spread, your thumb and index finger holding the ball, your middle and ring fingers supporting the bottom of the ball, and your little finger naturally bending.

Throwing position: Place the ball behind your shoulders with your arms hanging naturally and your body slightly leaning back, ready to throw.

2. Throwing skills

Waist force: During the throwing process, the waist is an important part of the force. Before throwing, tilt your weight back and quickly move forward, using the power of your waist to push the ball forward.

Arm force: The arm is also an important part of the chain of throwing ants. When throwing, the arm should hang down naturally, then swing forward quickly, using the strength of the arm to push the ball forward.

Physical coordination: During the throwing, the coordination of the body is also very important. When throwing, the body should be stable and not shaky, and the movements of the arms and waist should be coordinated to achieve the best throwing effect.

3. Precautions

Be safe when throwing and do not throw the ball into crowds or other dangerous areas.

When throwing, pay attention to the grasp of strength and direction, and do not use excessive force or throw in an inaccurate direction.

After throwing the ball, place the ball in a safe area in time to avoid injury.