How can I throw a solid ball farther, and how can I throw a solid ball far?

Hello friends! I'm a sports fanatic, and I've been teaching for 20 years. Your question:?

Mine: 1. Strengthen the strength of the upper limbs (to ensure the strength required when throwing) 2. Leg strength (can be pushed and stretched vigorously) 3. Waist and abdomen strength (the extension and retraction of the body) 4. Reasonable ** angle (to ensure distance) Note: Throwing a solid ball is mainly the whipping of the body, and the whole action starts from the back foot kicking the ground - the expansion of the waist and abdomen - the end of the whipping of the arms.

The action should be done in one go, with coordination up and down, and a reasonable angle of 30-45 degrees when shooting, so that you can throw farther. And, of course, your strength, your speed of shots. You can use my answers to find your own problems and improve them.

About strength exercises: Do some quick strength training with no too much weight. 1. Bench press 2, fast push 3, shoulder barbell back up 4, lean over and pull quickly Are you satisfied with my service?

Statement: Recently, I have found a lot of plagiarists in my name, so I hereby declare that it is strictly forbidden to copy the answer without my consent, misleading young people, and report it immediately once found.

1. The correct shot angle should be between 40-42 degrees;

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

3. The so-called transcendence equipment refers to the fact that before throwing, the solid ball should be as backward as possible (the body arches backwards), the more the solid ball is backwards, the longer the distance of force, as the so-called "one inch long and one inch strong" in martial arts is a truth.

Here are a few ways to practice:

1. Practice of movement techniques:

1) Freehand imitation exercises are mainly used to experience movements, especially the position of the head and the direction of vision. The eye must look at the front and the top, and this point must be seriously experienced. Once you see the ground when throwing, the throwing effect must not be good.

2) Arm swing practice requires both arms to be waved above the forehead to stop, in order to practice the timing of the shot, and master the angle of the ball.

3) Complete movement practice Be sure to pay attention to several technical links: first, the arms must be on both sides of the head and the hands above the forehead when shooting; The second is the posture of the head, the head must be slightly raised, looking forward and upward; The third is that the body must form a reverse bow, and the legs must be coordinated to make a kicking and propping movement, so that they can throw far.

2. Exercises of strength and quality:

1) Upper limb strength: push-ups and dumbbell lifts (can also be replaced by benches). 30 reps for boys and 20 reps for girls, with a 2-minute interval between each time, for a total of 3 times.

2) Waist and abdominal strength: sit-ups and prone sit-ups. When practicing, it is required to emphasize speed and explosiveness on the basis of the movements in place. Students with better strength can practice with a solid ball in hand, and the effect will be better.

3) Lower limb strength: 1The continuous frog jump and single-leg jump at a distance of 20-30 meters require the movements to be in place and coherent; Do 5 reps with a 1-minute interval between each exercise. The short run of meters requires an all-out sprint, with a 2-minute interval between each practice and 5 reps.

Practice notes.

1) Pay attention to the conditions of the practice venue and the surrounding environment, and practice again when no one passes by in the direction of the throwing to ensure the safety of the practice.

2) Before practicing, the shoulders should be fully moved to prevent injury accidents.

3) Pay attention to your own technical movements when practicing, and experience them carefully.

4) Exercises to improve strength should be done frequently.

The solid ball is mainly the rapid force of the waist and the grasp of the shooting point. When preparing the pose, the center of gravity of the body is behind the projection point of the foot. In the process of pre-acceleration, pay attention to the shoulder joint to be fully opened, the forearm bent backward and downward, the moment of the shot, the legs, waist, shoulders, coordination, force from the bottom up, the back foot actively push the ground.

If you have a certain sports foundation and strong coordination, you can try to change your feet at the moment of your shot. Changing feet mainly relies on the front foot to push the ground and the action of inertia. After making a shot, you must pay attention to supporting your feet, the center of gravity of your body is upward, and your upper body should not lie forward.

When practicing, follow the above methods and do more freehand exercises to make the movements correct. There are no hardware facilities at home, the napkin is too light, you can wrap something suitable with newspaper, the size should be about the same, and look for the most suitable shot point in the throw.

If you are sprinting, do more small strides and high leg raises, and the frequency should be fast. At the same time, you should also do frog jumping, or squat jumping, and jump fast, which is to increase the strength of the legs. It's best to do some waist and abdominal strength exercises, and abdominal strength is also important.

Pay attention to the process of running, the arm swing should be strong, the elbows should not be far away from the body, I personally prefer the palm of the five fingers apart, up and down.

Pay attention to the coordination of waist strength and arms! Hope you qualify!

Waist strength training more or play an important role in accelerating.

Correct posture, coordinated movements.

Concentrate the power on your hand and throw it violently.

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:

1. When practicing throwing a solid ball, you can place 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.

(1) Master the correct solid ball throwing technique.

When throwing a solid ball, whether you can master the correct technical movements is the key to whether the solid ball can be thrown far.

1.Shot angle. When throwing a solid ball, be sure to keep the angle between the ball and the hand.

Studies have shown that the general angle control is around 40 to 42 degrees is ideal. First of all, the reason for the shot is too low: the timing of the shot is not well mastered, the shot is too late, and the student can be reminded to strike earlier when practicing.

Secondly, you can insert two poles on the field, draw a horizontal line of the right height between them, and make sure that the solid ball crosses the height of the line every time you throw it.

2.Shot speed. Shot speed is the core technical action of throwing a solid ball.

There are two ways to increase the speed of the shot: First, the solid ball is a kind of throwing on the spot, and the only way to get the maximum speed of the final shot is to try to lengthen the distance of the solid ball before it leaves the hand and increase the force of the whip. Therefore, when practicing, the body is required to form a reverse bow to form a whipping action.

Of course, excessive body tilting back and raising the head is also wrong, not only will it not go far, but it will also affect the stability of the body. Second, it is necessary to have the correct order of force: push the ground with both feet, raise the hips, tuck the abdomen, send the shoulders, wave the arms, and shake the wrists.

2) Strengthen physical fitness.

1.Exercises to strengthen the upper limbs. When throwing a solid ball, the strength of the upper limbs is very important, so it is important to strengthen the exercise at ordinary times.

There are many ways to exercise the strength of the upper limbs, and in practice, the following are very effective methods: push-ups, weighted push-ups, pull-ups, pushing trolleys, holding dumbbell arm flexion and extension, parallel bar arm flexion and extension, support movement, rope climbing, fast press barbell, etc.

2.Strengthen the waist and abdominal muscles. When throwing a solid ball, the strength of the lumbar and abdominal muscles is more critical, and it is responsible for the transmission of power. The more effective and feasible methods to exercise the strength of the waist and abdominal muscles mainly include: abdominal jumps, hanging leg raises, sit-ups, supine leg presses, etc.

3.Exercises to strengthen the lower limbs. When throwing a solid ball, the force starts from kicking the ground with both feet, so the strength of the lower limbs is the root of throwing a solid ball, and if the foundation is unstable, the solid ball cannot be thrown far.

4.In addition, throwing a solid ball must not only have good physical fitness and correct throwing skills as a guarantee, but also have excellent psychological quality, and the three in one can ensure the improvement of performance.

The order of power of the real ball is bottom-up. That is: from the foot to the ground first, the force is transmitted to the waist, shoulder, arm, hand, and finally to the ball; This places relatively higher demands on the strength of the practitioner's upper and lower limbs, waist and abdomen.

That is to say, while strengthening the imitation practice of throwing technique, it is also necessary to strengthen the practice of physical fitness; For example, the upper limbs, lumbar abdominal muscles, and lower limbs are trained in strength, explosive power, coordination, etc., that is, physical fitness is the foundation, throwing technique is the key, and the focus is the last force. The angle of throwing is generally about 38°-42°.

Before the test or competition, you must fully prepare for the activities, fully activate the finger wrists, shoulders and elbows, waist and abdomen, hip joints, lower limbs and other joints, muscle bands, and then do a few times of practical ball drills, the strength is about 90%, pay attention to the physical movement essentials, and then use 100% of the strength to throw. Eating is normal. In this way, you can get twice the result with half the effort.

1. Explosive power and lower limb strength training: Attention should be paid to the close combination of speed and strength during training, and the main method of training is to carry out weight-bearing exercises with medium weights, such as negative barbell jumping on the spot; While developing rapid strength, it is also necessary to increase muscle strength. The main exercises are squats with heavy weights and are combined with running and relaxation exercises.

The weight can be determined according to your actual situation, especially the bar, and it is best to do it under protection or supervision, so it is safer. 2. Upper limb strength training: Use various methods to push the barbell, double bar arm flexion and extension, prostration, tension device (imitate the action of throwing the heart ball, fix one end of the tension device, and hold the other end to imitate the action of throwing the heart ball, the effect is very good!)

Wait. 3. Lumbar and abdominal muscle training: The methods are relatively simple and easy to do

Weight turns, sit-ups, bench-ups, sit-ups, weight-up sit-ups, weight-up push-ups, leg raisings (both ups), hanging leg lifts, rib lifts, rib sit-ups and other methods can improve the strength of the lumbar abdominal muscles. There are also many machines in the gym that can also improve the strength of the waist and abdominal muscles. As for which method is more suitable for you, it depends on your location, equipment, etc.

4. The above-mentioned physical fitness practice methods are very effective in improving the performance of throwing the heart ball, but the training should be systematic and persistent, and the amount of exercise and exercise load should follow the principle of gradual progress. It is necessary to pay attention to the combination of physical quality and sports skills in order to achieve twice the result with half the effort!! Arrange a certain amount of time every week to practice throwing solid balls, and experience the movement of the essentials and coordination of the force; Good luck!!

1. The correct way to hold the ball is to squeeze the ball with the five fingers of both hands apart and the palms facing each other (the palms are slightly back, and the two thumbs are placed opposite 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 angle of the ball is higher, and it is thrown in a parabola, and in order to do this, the ball must be shot earlier.

3. Also pay attention to the characteristics of the action: kick the legs, send the hips, the waist and abdomen violently shake hard, swing the arms forward and move the fingers and wrists forward, aiming to improve the whipping speed of the arms. Of course, you also have to practice strength, practice wrist strength, do push-ups, do 80 points a day with your palms and fingertips inward, do 80 points in 2 groups, practice posture, don't collapse your waist, and go forward the moment you want to shoot.

Throwing solid ball skills, how to throw far, come in and take a look.

The PE teacher who recorded the highest meter of solid ball taught on the spot.

The essentials of throwing a solid ball: 1. Hold the ball and hold the ball The method of holding the ball: the ten fingers of the two hands are naturally separated and the ball is placed 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 are touched, 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 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 strength and increase the swing amplitude when pre-swinging, and attention should be paid to holding the ball and holding the ball: The ball should be held steadily, and the muscles of both arms should be 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.