★ Push-ups, arm flexion and extension
★ Push your hands away from the wall.
★ Sandbag practice: single person, double person or group throwing sandbags.
☆ Self-throwing and self-receiving include front throwing and back arrow.
Double throw
Collective throwing
★ Dumbbell exercise: Hold a dumbbell and bend, stretch, lift and vibrate your arm in all directions.
☆ Open your feet left and right, bend your hands and lift the dumbbell on your shoulders, and push it up continuously and quickly.
☆ Open your feet back and forth, bend your hands and hold the dumbbell on your chest, and press it obliquely upward continuously and rapidly.
☆ Stand naturally, hold dumbbells horizontally in front of you with both hands, and open your chest to both sides.
☆ Spread your feet back and forth, raise dumbbells behind your head with your hands bent, and keep Zhen Fang in syncline.
☆ Spread your feet back and forth, and do "full bow" exercise with dumbbells in your right hand.
☆ Open your feet left and right, hold two dumbbells at your side, lift your right arm up, and bend your upper body to the left, alternating left and right.
★ Solid ball practice: Push and throw the solid ball with one hand and two hands.
☆ Open your feet back and forth in a crouching position, hold the ball in your chest with your hands, raise your elbows slightly below your shoulders, and push the ball forward and upward. When you push the ball out, touch it hard with your fingers. It is required to push the ball hard, stretch the upper body and coordinate the upper and lower limbs.
☆ Hold the ball with your right hand on your right shoulder, hold the ball with your left hand, and push the ball forward and upward with your legs extended. Mainly experience lower limb exertion.
☆ Push the solid ball with the method of in-situ side shot put.
☆ Open your left and right feet in a squatting position, bend the ball forward with both hands, and then throw the ball back and up hard. When pitching, kick hard, lift your upper body back, and straighten your arms and swing.
☆ Put your feet back and forth, put your body center of gravity on your hind legs, bend your knees slightly, hold the ball behind your head with both hands, bend your upper body backwards as much as possible, and then throw the ball up from head to back.
★ Throw with various throwing objects (such as softball, wooden sticks, sandbags, hoses, etc.). )
☆ Facing the throwing direction, spread your feet back and forth, with your left foot in front, your right leg slightly flexed, and your body center of gravity moved backwards. Lift the throwing object on your shoulder with your right hand, so that it is far away from your head and shoulders and your elbows are forward. Then push your right foot hard to the ground, move your center of gravity forward, swing your arm quickly and throw the throwing object with whipping action.
☆ The throwing direction is side-to-side, the feet are open left and right, the right leg is bent, the body center of gravity is placed on the right leg, the right arm is extended backward and shoulder-level, and the left arm is bent on the chest. Then push your right foot to the ground, send your hip to rotate, move your center of gravity forward, swing your arm quickly and throw the projectile with whipping action.
Common wrong actions in teaching and their correction methods.
★ Improper finger and wrist force when pushing (sometimes causing contusion)
Reason:
When pushing the ball, the fingers are completely relaxed, the fingers and wrists are weak, and the ball is pushed too hard.
★ Correction method:
Fingers are required to have a certain tension when holding the ball; Pay attention to developing fingers, wrists and strength; Practice with a light ball and pay attention to the order of force.
★ When putting the shot, the elbow joint drops, resulting in throwing the ball.
Reason:
The elbow of the ball-holding arm is too low, and the head turns to the throwing direction prematurely during sliding or pushing the ball.
★ Correction method:
Pay attention to the arm movements when holding the ball, do more frontal push and ask the elbow to be raised (not higher than the shoulder). When the slide begins to push the ball (lifting stage), the eyes are still looking at the front and the bottom.
★ The sliding distance is too short
Reason:
The kicking and swinging strength is not enough, or the combination is not good, or the calf is not actively pulled.
★ Correction method:
Practice the combination of pedaling and swinging movements repeatedly with bare hands or holding the ball; Continue to do the exercise of pulling the calf; Draw a sign with two feet touching the ground. Let the students slide on the sign and touch the ground.
★ When sliding, the body's center of gravity fluctuates greatly.
Reason:
Kicking the ground or swinging your legs too upward; The right leg is not straight, and the calf contracts prematurely.
★ Correction method:
Before sliding, the body's center of gravity moves first and then moves; When the left leg swings, it is required to touch the marker in the rear (throwing direction) (the height of the marker is lower than the hip).
★ After sliding, you can't keep the correct posture before throwing, your upper body is lifted too early, and your body center of gravity is between your legs.
Reason:
The pulling action of the right leg is not perfect. One is slow or jumping, and the other is short, so as not to fall below the center of gravity. In addition, in the sliding step, the left arm swings to the left or the head rotates in the throwing direction to drive the upper body to move; When sliding, lift the upper body and move the center of gravity in the throwing direction.
★ Correction method:
Continue to shrink your legs with your bare hands or holding the ball; The teacher pulls the students' left hand on their right side (later), or presses the upper body behind them to practice sliding.
★ Pause after sliding.
Reason:
The left leg swings too high and the landing is not active; The strength of the right leg is weak, and the center of gravity drops too much after sliding.
★ Correction method:
Turn your back to the throwing direction, open your feet left and right, bend your legs, lean forward with your upper body, then take a step back with your left foot, and after landing voluntarily, push your right foot to the ground quickly; After sliding with the ball, push the ground with your right leg; Strengthen leg strength training.
★ When pushing the ball, you don't need the strength of your back muscles and lower limbs, just the strength of your arms.
Reason:
The throwing arm forces too early, and the order of forces is not clear; The movements of all parts of the body are uncoordinated; Finally, the posture is not correct when the force is exerted, and the body center of gravity is between the legs.
★ Correction method:
Students should be prepared to push the ball, and the teacher should hold the students' right hand in front, or the teacher should hold the students' right hand behind and ask the students to kick their legs repeatedly and lift their bodies; The students are ready, the teacher presses the students' left shoulder with his left hand behind his back, and when kicking the students, his right hand pushes his right hip to rotate in the throwing direction; Push the ball in place (front or side), and use the whipping action of lower limbs and upper body to push the ball out conveniently.
★ Sit down when pushing the ball.
Reason:
The right leg is not fully pedaled, and the hips fail to turn in the opposite throwing direction; Finally, the distance between the feet before and after the force is too long; The left foot brake is big; Afraid of thigh foul.
★ Correction method:
The teacher stands behind, hands on both sides of the students' hips, helping to turn around and send the hips when pushing the ball; To do the final hard exercise with bare hands, it is required to touch the marker at a certain height and distance above the front with your right hand.
★ The body leans to the left when pushing the ball.
Reason:
The left arm swings excessively to the left and rear; The position of the left foot is too far to the left, which leads to the excessive interval between the left and right feet and the unstable support of the left side.
★ Correction method:
First, fix the elbow of the left arm on the side of the body and push the ball in place; Fix the marker in front of the right side, and push the ball in the direction of the marker (or push it by hand); Draw the position of the foot on the ground, and ask the foot to slide and land on the sign; Fix an object with your back. Practice putting the ball back in place with your bare hands.
★ The shot angle is too low when pushing the ball.
Reason:
Weak left foot support or knee joint bending; Bow your head or turn to the right, back and down when pushing the ball; Push the ball slowly.
★ Correction method:
Before throwing, hang a mark at a certain height and distance above, and ask the ball to touch the mark; Push the crossbar at a certain height and distance (the height and distance of the crossbar and marker depend on the students' grades).
★ Learn the technique of putting the solid ball in place.
★ Method:
Do all kinds of imitation exercises of pushing the solid ball in situ with bare hands or with equipment such as solid ball and shot put.
Push the ball gently from the front:
★ Facing the throwing direction, open your feet about shoulder width, bend your legs, hold the ball on your shoulder with your right hand, and naturally lift your left shoulder. Push the ball forward and up with the strength of your legs.
At the beginning, the exercise mainly uses the strength of the lower limbs to push the ground, and then gradually increases and combines the strength of the trunk and arms.
★ Prepare posture, twist the upper body to the right, slightly inward the left arm and shoulders, and tighten and stretch the muscles on the left side of the trunk. Then, push the ball forward and upward.
★ Facing the throwing direction, stand with your feet back and forth, with your left foot in front, your right foot behind, your right knee slightly flexed, and your upper back leans back, with most of your weight on your right leg. Lift the ball on your shoulder with your right hand, lift your left arm naturally (slightly inward), and push your right leg to the ground quickly, combining the strength of your torso and arms to push the ball forward and upward. With the proficiency of movements, gradually increase the curvature of the upper body back and right leg.
★ Push the ball sideways in situ.
The left side is opposite to the throwing direction, and the feet are open left and right (slightly wider than the shoulders). The left toe and the right heel are almost in a straight line, the left knee joint is naturally straight, the right leg is bent, the upper body is bent to the right, and most of the weight is on the right leg.
★ Push the solid ball back to its original position.
Turn your back to the throwing direction, turn your torso and shoulder straps to the right, lean forward (depending on the strength of your legs), load your right leg, and stretch your left arm and shoulders forward and buckle slightly inward. The pushing action is the same as the technical part.
Preparatory posture before taxiing. Slide.
Do a preview once or twice before taxiing. In the process of forward swing, the left leg naturally bends, the thigh swings up steadily, the right leg straightens, and the upper body bends forward. The left arm is slightly bent forward or drooped slightly inward, and the head and back are kept in a straight line (pictured).
★ High posture: After holding the ball, stand with your back to the throwing direction, close to the back edge of the circle, and stand with your feet back and forth, with a distance of about 20-30cm. The tip of the right foot is close to the inner edge of the throwing ring (the foot can also be turned inward slightly), and the left leg is at the back, naturally bending before the sole or toe touches the ground, so that the upper body is upright and relaxed, the left arm is naturally raised, and the weight falls on the straight right leg (as shown in the figure).
★ Low posture: Hold the ball with the back facing the throwing direction, stand in a circle near the back edge, and stand back and forth with your feet about 50-60 cm apart (depending on the height and squat degree). The left foot is behind, the forefoot or toe touches the ground, and the tip of the right foot points in the opposite direction of throwing near the circle (the foot can also be slightly turned inward). The left arm hangs naturally, the left shoulder is slightly buckled inward, the legs are bent, and the upper body leans forward.