How can I make a solid ball throw a 20 farther

Good method 1, do three sets of push-ups every day, each group of 10-20 intervals in the last morning, noon and evening 2, choose a kilogram of solid ball (or something of the same quality) to practice my above-mentioned two-handed head forward throwing solid ball action technique, be sure to combine the whole body strength to kick the ground, close the abdomen and throw it at a 45-degree angle forward and upward. 3. Practice at least twice a day, and get a sense of success at least 15 times each time! 4. When you feel very relaxed, start to add the weight of the throwing object until it reaches two kilograms of test weight!

5. There will be great progress!

The strength of the waist and abdomen is important. The speed of the shot is also important. Throwing a solid ball is like using your waist and abdomen to pop the ball、、。

Be quick. Remember the action of the shot, the hand action is the palm of the hand after the ball is sent out, and the cut action you know.

The angle of the shot is reasonable, the height is high, the speed of the shot should be fast, pay attention to the use of kicking the ground to give the body a force, and the whole body should be coordinated.

The tips for throwing a solid ball round early and far are as follows:1. Hold the ball.

Wrap your hands completely around the ball and pinch the ball to death with your thumbs facing each other.

2. Prepare the posture.

With your left foot in front and your right foot behind, pinch the ball to death, straighten your arms, flip your wrists back, and lean forward.

3. Force posture.

Lean back, bend your arms back, look your head 45 degrees above the front, and pull the ball to the top of the back, the farther the better.

4. Shot posture.

Kick the ground with the back legs, waist and abdomen, and arms at the same time to the front and upper 45 degrees, and send the force of the three parts at the same time.

Precautions: Before the throwing starts, keep the waist, arms, and calves fully warmed up.

Repeat 5-10 reps of each standard movement exercise to fully master the throwing movement.

Solid ball: A solid ball is a type of sports equipment that is made of solid material and is spherical in shape. It is also a kind of sport, and in some areas it is used as a high school entrance examination event, which emphasizes strength and speed of movement.

There are three factors that affect the throwing distance of a solid ball, the angle of the throw, the height of the throw, and the muzzle velocity of the throw.

The initial velocity of the shot is determined by the throwing distance and time, the greater the force distance and the shorter the time, the greater the speed of the solid ball, the ability to shoot the speed depends on the development level of the student's physical fitness and the level of training.

The angle of the shot is the main factor affecting the performance, the best angle of the shot will change with the change of power, our suggestion is that the angle of the boy can be a little larger, and the angle of the girl can be a little smaller, the maximum is not more than 45 degrees.

To throw a solid ball farther, there are several ways to do this:

Maintain a correct throwing posture: When throwing a solid ball, you should maintain a correct posture, including shoulders facing the target, leg stability, arms straight, etc.

Use the right amount of power: When throwing a solid ball, you should decide how much power to use based on your physical strength, skill level, target distance, and other factors. Too much force may cause the throw to be unsteady, while too little force may make the ball fly shorter.

Practice enough: If you want to improve your ability to throw solid balls, you should practice as much as possible to keep improving your skill level. You can often hold a solid ball for throwing training in your daily life, or you can do more professional training in a place with a better environment.

Use the right equipment: Using the right equipment can help improve your ability to throw solid balls. For example, using a heavier solid ball can increase the power of the throw, while using a lighter solid ball can increase the flexibility of the throw.

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

The third is that there is no transcendence of the instrument or the transcendence of the instrument is not enough. The so-called transcendence equipment means that before throwing, the solid ball should be as stuffy as possible backwards (the body arches backwards), the deeper the solid ball, 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 put a high obstacle 3-5 meters in front of you, and throw this obstacle when practicing throwing; 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.

Warm-up work.

Since throwing a solid ball requires full force, warm up your whole body before throwing it again.

1）.Foot warm-up: Foot warm-up involves moving the joints of the foot by tapping your toes to the ground and then rotating and twisting your ankles.

2）.Leg warm-up: Leg warm-up can do squat exercises to move the joints of the legs, and you can also do kicks and leg extensions to move the hip joints.

3）.Waist warm-up: The waist warm-up can be used to warm up the waist joints by leaning over, reaching out and touching the ground, and twisting the waist.

4）.Arm warm-up: Move your arms by crossing your palms upwards and fingers, then straighten your arms and stretch them back, so that you can not only move your arms but also stretch your waist.

Standing posture (1).After the warm-up, you should prepare to throw the ball, first of all, you should stand with your feet separated from the front and back, the front foot should be kept straight, the back foot should be opened outward to ensure the balance of the body, and the front toe should be about 20 cm from the throwing line.

2）.Keep the anterior and posterior distance between the front and back feet about 25 cm, and the anterior and posterior angles between the front and back feet at about 5 cm.

3）.Once you're standing, put your weight forward to the center of your feet.

Grip the ball (1).Holding a solid ball is actually to wrap the whole ball with both hands, with the fingers of both hands separated, and the ten fingers crossed after holding the ball but not letting the ball stick to the palm of the hand.

2).When holding the ball, the ten fingers should be evenly spaced, and the thumbs should be tightly clasped on the solid ball to avoid falling off.

Prepare to throw the ball. Once you have the ball in a good position, you should swing it from the front to the back and top with your hands down, and after two swings, you can choose the throwing point of the ball and be ready to throw it.

Throwing the ballWhen everything is ready to throw the ball, the whole body should be tilted back from the feet, legs, waist, chest to arms, the body becomes an arc, and then raise the head, push the back foot on the ground, and throw the ball obliquely forward and upward, and after throwing the ball, it is necessary to carry out a series of body cushioning actions such as abdominal tuck to stabilize the body to complete the throw.

, the technique of throwing a solid ball.

1. Hold 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 on the back of the ball into a "eight" figure to keep the ball stable. 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. Prepare the posture.

The front and back feet are opened, the forefoot 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 naturally held in both hands, the body muscles are relaxed, the center of gravity falls on the middle of the two feet and the front is forward, and the eyes look forward and down.

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

4. Finally exert force.

Finally, 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 angle of throwing the ball. 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.

I'll tell you a little trick about it:

1.Throwing a solid ball and holding the ball is the key, if you can't hold the ball, the rest of the forest is in vain. The correct way to hold the ball is to hold the ball with your fingers apart and your palms facing each other (palms slightly back and your thumbs facing each other behind the ball).

In this way, when throwing the ball, you can hold the ball with your hand without slipping out, and you can use force.

2.The ball is shot at a higher angle and in a parabolic motion, and in order to do this, the ball must be shot earlier.

Try it and see how it works.

Can you throw a solid ball far with a strong arm? Students who have learned parabola should know that there may be many different parabolas thrown at the same point! Today, the teacher of Yanhuo Sports will give you a detailed explanation of the training skills of the solid ball in the entrance examination!

Technical analysis of throwing a solid ball forward with both hands on the spot.

a) Possession of the ball. The correct ball holding action should be: hands straight, five fingers slightly open, two thumbs close together; Take the first joint of the thumb and the first joint of the index finger, middle finger, and ring finger.

The first, second and third joints hold the middle and lower parts of the solid ball (girls and students with weak strength can reach the ball with their fingers), and the little finger plays a role in stabilizing the ball; Palms are empty.

2) Prepare for the pose.

1.Stations. A good standing posture allows for the most effective exertion and at the same time, prevents the center of gravity from becoming unstable. Studies have found that when standing with both feet spread apart and using it as a full bow, it is better to control the center of gravity and push the ground more forcefully when shooting.

2.Pre-pendulum. The pre-pendulum is the preparation for the final shot of the ball, and the correct pre-pendulum can determine the flight path of the machine, and can also mobilize the body's motor organs and muscles to prepare for the final moment of the explosion.

Throw the solid ball with both hands in situ and tilt your head slightly low or forward when you pre-swing, relax your shoulder joints and bend your hands slightly when you pre-swing, and then swing back and forth 2 times 3 times in small increments, while adjusting your breathing to relax your body.

3) Shot. 1.Go beyond the instruments.

In the throwing of a solid ball, many experts describe the transcendent equipment in the solid ball technique as a "full bow". Through the observation of the candidates, it is found that the degree of the reverse bow is very large when the candidates do the transcendence equipment, which effectively lengthens the working distance. The formation of a good crossbow technique action includes:

Raise your head - raise your chest - send your hips - bend your knees - and draw the ball back. Practice has proved that the angle between the student's head and the horizontal should be between 30° and 45°.

The posterior lead ball involves lifting the ball in front of the body, reaching the top of the head, and leading it backwards. The ball is required to be drawn backwards slowly, while the angle between the large and small arms is kept between 90° and 135°, which is the most conducive to the good combination of force and ball distance. The specific angle varies from person to person.

2.Finally exert force. The rationality of the final force action of the solid ball directly affects the speed of the ball.

The order of the final force of the solid ball includes: gripping the ground with both feet - stretching the legs and hips - tucking the abdomen - holding the chest - sending the shoulders - waving the arms - throwing the wrists - plucking the fingers. When the last force is exerted, the choice of the shooting point directly affects the angle of the shot, and if the shot is too late, the phenomenon of smashing the ball will be formed; Shooting too early will affect the horizontal speed of the shot.

Studies have shown that the ball is thrown the farthest in the range of 33° and 37°. Just like all throwing events, the solid ball requires the leg to avoid bending too much when shooting, and a slight bending plays a cushioning role, but if it bends too much, it will not play a good supporting role, which not only reduces the height of the shot, but also breaks down the force when shooting.