How to practice well in more than 3 months Solid ball level 3 long jump 100 16 year old male 1.76 me

I've practiced solid balls and 3 jumps. The solid ball has always been a pain for me, because I am small and my arm strength is not enough, which led to the poor throwing distance at the beginning, and I was scolded by the coach very badly, and later, I trained according to my own shortcomings. You can ask the teacher to help you see your own defects there, targeted exercises, so that it is faster, if you do push-ups with arm strength, barbells, etc., movements, you still have to let the teacher help you guide, after all, the teacher can see more clearly, and then practice according to the teacher's explanation, so that the progress is faster.

In the long jump, it's all about speed, the moment of take-off, and landing. A mantra, one measure, two runs, three jumps and four falls, one must measure the distance between yourself and the pit to avoid overrunning; 2. I don't need to say anything about running, pay attention to stretching your feet up when jumping 3, pay attention to leaning forward when you fall 4, summarize, practice more, and summarize well.

How tall? Multiple? Look at your physical condition, the current situation is not good for three months, if the physical condition is good, it is possible.

100 meters need to practice explosiveness! Acceleration in the first 20 meters is very important, you do more acceleration training!

Solid balls are not physical activities, but they are skillful ones, and you need to master the rhythm and the parts of force.

Solid ball: mainly train strength, practice thrust (standing push barbell: put the barbell on the chest and quickly push forward, and then retract and put the chest, so repeat a group of 10, do 5-10 sets a day), practice waist and abdomen (sit-ups:

Pay attention to cover your ears with both hands, repeat in sets of 20, do 5-10 sets a day).

Running 1500:

Mainly training endurance and speed, training endurance (jogging 3000 meters, at least 1 time a day), training speed (50 meters, 100 meters, repeated sprints).

Standing long jump: the main training explosive power (frog jump 30 meters, 50 meters, 5 groups a day) Note: When practicing, we should pay attention to the standards and norms of the movements, make good use of the waist and abdomen strength to push the solid ball, pay attention to breathing and swing arms, and stride in long-distance running, and pay attention to the coordination of hands and feet in the standing long jump, and the coordination of movements, and you can consult the physical education teacher for details.

After training, you should pay attention to relaxation movements, relax and massage the muscles, so as not to cause muscle damage.

In half a month, I can only improve it from the technical aspect, maybe it will improve some.

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 38-42 degrees;

The second is that the whole body will not coordinate the force, only use the strength of the arms and arms, and the correct force should be the legs, waist, abdomen, arms, wrists, fingers and other strength of the whole body to coordinate the force;

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:

First, when practicing throwing a solid ball, you can place a high obstacle 3-5 meters in front of you, and when practicing throwing, throw over 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;

The second is to improve the strength of the lumbar and abdominal muscles (core strength) exercises, such as sit-ups, suspension, two-head up, prone back arch, etc.

The third is to pay attention to the order of force: leg kicking - waist and abdomen - arm - fingers and wrists.

Let's pay attention to the following points in the long jump

Combination of pedaling and swinging: when standing long jump, in fact, it is the full force of two forces: one is the power of the leg to push the ground, the other is the power of the arm swing, the combined force of these two forces is called the combination of the pedal and swing, the leg kicks the ground at the same time, the two arms should quickly swing from back down to front and upward, and stop sharply above the front.

When taking off, it is necessary to pay attention to the body to have a certain take-off height to prepare for the next step of taking off and landing.

After taking off, the body should be fully extended;

Finally, when landing, you should do the abdominal and leg lifting. Landing is also very important, and you can use the following exercises:

1. The abdominal and leg lifting action needs to be based on the strength of the waist and abdominal muscles. Usually practice more exercises to increase the waist and abdominal muscles (core strength), such as sit-ups, hanging leg raises, two-head ups, prone back arch, etc.;

2. When practicing standing long jump, increase the height of the jump, that is, increase the angle of the jump, so that you can have more time to do the belly and leg lifts;

3. When practicing standing long jump, put a skipping rope in front of the farthest place you usually jump 10 cm, and when you land, lift your legs hard and jump over the skipping rope, at this time your body may retreat, it doesn't matter, do more exercises will be successful;

4. When standing long jump landing, you should land with your heels first - in this way, the same body will retreat, practice more, and the upper body will be fast, and it will be successful. Drawings:

Important points to note:

1.The most important thing is posture, ask others more, especially athletes who are better overdrawn (in school). The more important ones are:

aTilt angle.

b Throwing angle.

c Shot point. D-hand type E body inertia when shooting.

I won't go into detail here, but I can only experience it by finding someone to demonstrate.

2.Strength exercises, the method is as follows, a put the shot put in the hand, up and down, until the arm is slightly sore.

b throwing action, holding the shot put, with sixty percent of the strength to do the throwing action, stretch the arm, do not throw, repeated practice.

C-step point practice, you can not hold the shot put (you can also hold, but not throw), practice throwing the normal posture within the range, pay special attention to the distance of each step and the method and legal way of keeping the body inertia out of the circle after throwing.

d. Strengthen nutrition, eat more lean meat, legumes and fiber.

The point of the shot is very important, and it is better to go up about 30 degrees obliquely.

F to ensure time, full practice, of course, to master the appropriate intensity, do not practice on the strain, so that it is difficult to achieve the amount of practice, first with about sixty percent of the strength of the practice, the focus is to grasp each link of the posture, to correct, when you feel that the action is coherent and easy to exert force in the relatively full force of the throw, so that it is not easy to strain.

Preparation process 1: Stabilize your mood and concentrate - I'm going to jump long. 2. Check whether the toes are fouled by stepping on the line. 3. Inhale and concentrate, raise your arms and heels - force through the whole body.

1. Inhale and concentrate on the take-off process, raise your arms and heels - force through the whole body. 2. Swing your arms slowly back into place, and bend your legs at an angle of about 160 degrees. 3 1. After the pre-swing is in place, both arms accelerate the swing arm to the calf overlapping position - press the leg muscles, and the angle between the upper and lower legs to 90 degrees.

3 2. Outbreak stage - the two most swing arms: the maximum radius and the fastest speed; At the same time, the legs are coordinated and push hard - the direction of the force and the longitudinal axis of the body coincide. Requirements:

The moment the toes leave the ground, do it - swing the arms in place, the body is oblique in a 1 shape, and the ankle, knee, and hip joints are fully straightened. Take off, tuck your legs, stretch forward 1, fully stretch your body after taking off - fly forward. 2. Fix the torso at the highest point, and start to actively bend the legs, lift the legs, and stretch the legs, and coordinate and balance the arms.

3. Take the initiative to throw your calves and stretch your heels before landing, and prepare to land. Landing cushion 1, principle - reasonable use of inertia, active bending of hip and knee joints to cushion forward impact. 2. Take the initiative to bend the knees, so that the hips squat in the direction of the heel, which not only lowers the center of gravity, but also moves the center of gravity forward to ensure the best results.

3. Lift your heels, stand up and walk out of the test site.

3 to 40 push-ups per night is enough, and the muscles of both parts will be trained.

Phase 1 Weekly Training Program.

Monday: Intensity: Large Exercise: Medium.

Lesson Task: Develop speed and improve fast running ability.

Class content: 1. Jogging + flexibility exercises: 25min

2. Special practice for running:

3. Run quickly and high on the spot: 3 sets in 10 seconds.

Tuesday: Intensity: Medium Amount of Exercise: Medium.

Task: Develop strength exercises to improve leg strength.

Class content: 1. Jogging + flexibility exercises: 25min

2. Weight-bearing calf raises, squats.

3. Walk 12 times between the hurdles and jump 10 times with both feet.

4. Push the shot put: 10-15 times.

Wednesday: Intensity: Small Amount of Exercise: Large.

Lesson Task: Develop speed endurance and improve non-lactic acid system function.

Class content: 1. Jogging + flexibility exercises: 25min

2. Special practice for running:

60m acceleration run (6-8) times.

4. Short running level one-legged jump: 20m 3 groups.

Thursday: Intensity: Large Amount of Exercise: Light.

Lesson: Develop speed exercises and improve fast running ability.

Class content: 1. Jogging + flexibility exercises: 25min

2. Walk with high legs: 60m 2

3. Back pedal: 60m 2

4. Stride jump: 60m 2

5. Acceleration between marches: 40m 4 60m 3 Friday: intensity: medium Exercise: medium.

Lesson tasks: develop physical fitness and improve the level of special technical qualityCourse content: 1. Jogging + flexibility exercises: 25min

2. Special practice for running:

3. Sit-ups 30 times for 4 sets.

4. 30 abdominal jumps in 4 sets.

5. 30 times from both ends for 3 sets.

Saturday: Intensity: Small Exercise: Large.

Tasks: Develop general endurance and improve cardiopulmonary function.

Course content: 1. Trail running: 5000m

2. Pull the ligaments.

Closed on Sundays.

You don't seem to have a chance with a solid ball, 100 meters even explosive power (method: wear sandbags or lead bars) pull-ups exercise the muscles of the thighs, you must persevere, sit-ups exercise the muscles of the abdomen, help your long jump, remember not to eat greasy food before the competition.

Pull-ups insist on these two methods, don't tell others, arrange so many things for yourself, you just stick to these two things, as long as you are not too bad, I will make you successful.

Training is a hard work, and if you can't even stick to that, in the future... I won't talk about the rest, you also know in your heart, remember to be worthy of yourself, even if you fail, you have a clear conscience.

It's hard to say anything else, but I'll teach you some running skills for 50 meters, because I'm a sprinter, first of all, you have to react quickly, take a few small steps in the first few steps, don't be too straight with your upper body, and then slowly increase the speed and stride size, and then maintain your top speed, and press your shoulders down when you hit the line.

Sprinting is about explosiveness, and only by increasing the explosiveness and increasing your speed in the shortest possible time will the time be shortened. It is also necessary to have reflexes, as for the physique is very fat, try to eat less meat, do more exercise, short-term training methods.

4 sets of one-legged jumps per day, two sets on the left and right. 3 sets of squat jumps (squatting – standing up straight – jumping vertically to the highest in a coherent process, 20 jumps each). 4 sets of push-ups (groups of 20). 4 sets of sit-ups. At least one 800 meters per day.

Except for sit-ups, the rest of the items are performed every other day. Or raise your legs high (fastest speed) for 10 seconds, 3 sets a day (you can take turns with your classmates), and be sure to raise your thighs above the level.

Squat jump, pay attention to the knees not too far apart when squatting (the same shoulder width is OK), a group of 20, 3 groups a day.

Stride jump 50 meters, lead with 3 knees a day, and keep lunges in the air.

Run faster, relax and accelerate, reach your fastest speed with about 20 meters, and hold 30 meters for 5 sets a day.

Before practicing, you can jog a few hundred meters, do abdominal jumps, and lunge to pull ligaments.

Finally, when running, open your hips, stretch your stride, increase your cadence, lean forward with your center of gravity, swing your arms strongly, but relax your shoulders (sink your shoulders).

It is recommended to train in the afternoon or evening.

If you want to have technical problems, you can consult your physical education teacher, this is necessary to find the problem for you at the time, correct the problem and adjust the interval according to your physical condition. So put it after the exercise is done.

Run every day, take two days a week to strengthen, one day to relax, relax but not not train, jog to relax.

It is indeed not easy to take the test for longevity, a large part of the factor is based on innate physical fitness, and of course, acquired training is also indispensable! Solid balls are important for hand strength, so push-ups and pull-ups are essential; At the same time, solid balls also have high requirements for waist strength, so you have to do sit-ups! The 100m and long jump are more leg-demanding, so you can try running and long jump with leg weights, i.e. tying sandbags!

The practice of exercise is not about doing math problems, tell you how to solve the problems and you will be done.

The exercise process is very complex, and many operating procedures are also very subtle, such as heart rate control, load intensity, load volume, inter-group clearance, preparation activities, and organizing activities, these details will affect the effect of exercise, so it is recommended that you find a professional coach to guide it.

The solid ball is mainly the angle of the shot, and the standing long jump is mainly explosive. 100 meters to practice stride length and frequency.