Abstract: Shot put training method: Shot put is a powerful throwing event. In addition to the general physical fitness, you must also have the special qualities needed to adapt to the shot put. At the same time, the better the sports performance, the higher the requirements for special quality. The special quality of shot put mainly includes special strength, special speed, action speed and special endurance. Among them, the most important is the special strength, the biggest feature of which is the explosive force, which depends on the combination of speed and strength, but it must be based on the basic strength, and the basic strength and speed strength are complementary and interdependent. Judging from the action of shot put technique, it is not a simple throwing arm that straightens quickly at last, but the whole body carries out secondary explosive force. Therefore, in the training to improve the special quality, it is mainly to develop the explosive force of the whole body muscles. In my usual training practice, I found that the strength training of primary and secondary school athletes is mainly dynamic exercise, which can increase strength without decreasing speed, and increase speed without decreasing strength. I made full use of the excellent sports facilities in the school-fitness equipment, and made a dynamic exercise combination myself, focusing on developing the flexors, triceps brachii, elbow muscles, deltoid muscles, pectoralis major, latissimus dorsi and abdominal oblique muscles of athletes' arms and fingers. Combination of special strength and technical training Key words: explosive force training method of technical action 1. The specific training method is as follows: 1. 1 dynamic exercise combination: recumbent sit-ups: 20X3 group bench press 10X3 group leg load flexion and extension: 20X3 group hanging swivel 10X3 group. Arms lift: 20X3 group, 50-meter accelerated running, 3 groups. This group of dynamic exercises has a small load and moderate intensity, which is very suitable for the development training of primary and secondary school athletes and needs to complete three groups in succession. This group of exercises is not easy to get tired, but can be repeated many times. 1.2 develop the combination of explosive training and shot put training: 1. 2. 1 Finger prone, continuously grasp the shot put with different weights. 1.2.2 Use barbells with different weights to quickly push forward, obliquely push and push the shot with different weights in situ. 1.2.3 continuous leapfrog and continuous taxiing with resistance and load. 1.2.4 Carry out body lateral flexion and lateral rotation with load, and complete technical movements with rubber strip traction to make the body surpass the equipment. 1.2.5 Load-bearing semi-squat combined with heel lifting exercises to complete the shot put technique with different weights. 1.2.6 Various jumping exercises and fast running exercises. 1.3 Try to do arm exercises in the following ways: 1. 3. 1 Push the trolley: two people cooperate and coordinate, and pay attention to safety; 8- 10 meter requirements: support the ground with both feet and move forward with only two hands.

1.3.2 push-ups

1.3.3 Push the barbell on your back quickly and replace the barbell with dumbbells.

1.3.4 Quick wall pushing exercise 1. 4 Note: When using the above two methods, you should pay attention to the following points: 1.4. 1 Take alternate training every other day; 1.4.2 When developing athletes' explosive training, combine the development of basic strength exercises to keep the special training load at a reasonable rhythm; 1.4.3 reasonably arrange relaxation exercises after weight-bearing exercise to keep muscles relaxed at will; 1.4.4 When developing special strength training, we should combine the technical structure of shot put, arrange a large number of weight-bearing sliding exercises and push various instruments with different weights by approaching the shot put technology, so as to harmoniously combine the explosive power, speed and agility of each joint and limb. 2. Shot put is a sport with short duration, strong technology, absolute strength as the basis, speed as the core and high explosive force requirements. Its performance mainly depends on the speed and angle of shot put.

2. 1 practice of shooting (taking the right hand as an example)

2. 1. 1 Students tee off in front of the wall (distance 1 m), hold the ball on their right shoulder and neck with their right hands, then stretch their arms to push the ball to the wall, press the ball hard with their middle fingers, pause, and retract their hands. After the ball is pushed against the wall, it is required to bend your wrist and pluck the ball with your middle finger. The main experience is to buckle your wrist and finger.

2. 1.2 Students open their feet in the throwing area, hold the right shoulder and neck of the mineral water bottle with their right hands in reverse, fill the bottle with 2/3 of sand, put their thumbs on the bottom of the bottle, bend their knees, then push it out with their feet, stretch it out, buckle their wrists and fingers, and ask the bottle to fly upright in the air. Mainly understand the order of upper and lower limbs and correct pushing and pulling movements.

2. 1.3 Students open their feet, put a solid ball (or shot put) on their right shoulder and neck with their right hand, and hold the ball with their left hand, and then quickly push the ball to the ground vertically (hitting the ground). The landing point of the ball is required to be slightly in front between the feet, mainly to experience Aauto Quicker's muscular feeling.

2. 1.4 is based on 2. 1.3. Turn your upper body to the right and bend your knees. Then, it quickly pushes the ball to the ground by kicking, twisting, belly-in, arm-stretching, shoulder-pushing and other actions. It is required that the force sequence is correct and the actions are coherent and uninterrupted. The main experience is three quick movements: fast pedaling, fast arm stretching and fast ball picking.

2.2 hand angle exercises

2.2. 1 Do imitation exercises of kicking, turning, stretching and leg lifting with your partner. The imitator prepares the shot put, and the companion grabs his right hand behind his back (for fixing). The imitator repeatedly kicks and stretches, demanding that the heel be lifted and the buttocks be sent at the same time. Mainly experience the coordination of the whole body.

2.2.2 Prepare to stand sideways against the wall, push your hips, lift your body, lift your shoulders without stretching your arms, and use the speed of pushing and lifting your head to eject the ball. The upper and lower limbs are required to coordinate, pushing, turning, standing, lifting and pushing in turn. It mainly solves the problem that students only attach importance to upper limb exertion and ignore lower limb exertion.

2.2.3 Set a rubber band with a height of about 2.5 meters at a distance of 5-8 meters from the throwing area, and the rubber band is parallel to the extension line of the throwing circle. Practitioners push the ball through the rubber band in a complete way, and ask the exhibitor to increase the angle of his hand when pushing the ball.

2.3 hand speed exercises

2.3. 1 Push mineral water bottles or softball, with complete skills. It is required to shorten the time to complete the action as much as possible, mainly to experience the muscle feeling of rapid exertion.

2.3.2 Push the solid ball against the wall (about 7 meters away). A rubber band parallel to the wall is set in the middle between the throwing line and the wall, and the height is about 2.9 meters. Draw three horizontal lines parallel to the ground from the height of the wall with an interval of 0.5 meters. Practitioners use complete techniques to push the ball to the wall. On the premise that the ball does not cross the rubber band, the higher the impact point on the wall, the better (the faster the ball moves, the smaller the flying arc and the higher the impact point on the wall), which requires not to destroy the integrity.

3. Shot put teaching method 3. 1 Learn how to hold and hold the ball, and establish the correct muscle sense of shot put. After holding the ball, you can exchange the pass with your hands; Hold the ball well, you can squat down and stand up several times; Hold the ball with one hand and lift the shot put; Do the practice of passing the ball from the waist. 3.2 In-situ frontal shot put practice: The practitioner faces the throwing direction, with his feet parallel and slightly wider than his shoulders, and holds a solid ball or light shot put in his right hand on his right shoulder, close to his neck. Then kneel down, twist your upper body, sink your right shoulder, and buckle your left arm slightly inward. Then the lower limbs kick up quickly, using the strength of the trunk and arms to push the ball forward and upward to realize the order of force. 3.3 In-situ sideways shot put practice: The thrower faces sideways in the throwing direction, his feet are slightly wider than his shoulders, and his left toe and right heel are almost in a straight line. The knee joint of the right leg bends, the weight falls on the right leg, and the left knee naturally straightens. Touch the ground on the inside of the forefoot and bend your body to the right. With the help of the anti-vibration of the trunk, the right leg turns, the left leg is actively and strongly supported, and the whole body pushes the ball out with concerted efforts. 3.4 Back-to-back shot put practice: The thrower puts his back to the throwing direction, his feet are slightly wider than his shoulders, bends forward and squats down, and pushes the ball out according to the requirements of side shot put. 3.5 Learn the backstroke technique: 3. 5. 1 Swing exercise of swinging legs: After the practitioner stands in a ready posture, pull the fixture with his left hand or his companion's hand about shoulder height, and then retract his left leg. When he approached his right leg, his thigh was forcibly lifted back. 3.5.2 Swing Leg Swing Landing Practice: After the exerciser takes the preparatory posture, the right leg is pulled to the landing position of the left foot, and at the same time, the left leg steps back, and both feet land almost at the same time, returning to the original preparatory posture. 3.5.3 Hands sliding back outside the throwing circle: Stand with your back to the throwing direction. After the warm-up action is completed, the left leg is forcibly retracted and the right leg is pushed outward. When you slide to the center of the circle, your feet touch the ground one after another. 3.5.4 Holding the ball and sliding practice: The action method and requirements are the same as those of free-hand sliding, which increases the difficulty of holding the ball and is easy to produce the consciousness of pushing it out in advance, so attention should be paid to overcoming it when sliding. 3.6 Teaching tips: 3. 6. 1 In the gliding exercise, it is emphasized to use swinging legs to drive the body to glide and control the fluctuation of the body's center of gravity to increase the horizontal speed. 3.6.2 The non-throwing arm always extends to the chest during the sliding process, and the head remains upright to ensure that the upper body is slightly lifted at the end of the sliding, but it still faces away from the throwing direction, forming a tight state. 3.6.3 The sliding action should have a sense of rhythm and the speed should be appropriate. Don't overemphasize the pace, but pay attention to the combination with the final force. At the end of the slide, immediately push your legs and turn your hips. 3.6.4 When practicing, light the ball before the standard ball; Make the outer circle first and then the circle, and gradually make full use of the throwing circle diameter to increase the difficulty of practice. 4. Simple Flexibility Exercise Nine Ways Flexibility refers to the range of motion of all joints and the stretching ability of muscles and ligaments. It is an important physical quality and health index of human body. It is of great significance to master motor skills, prevent the omen and possibility of injury, maintain the elasticity and explosiveness of muscles and maintain body posture. Therefore, both men, women and children, athletes and ordinary people need to pay attention to it and practice it often. There are many ways and means to exercise flexibility, which can be divided into dynamic stretching and static stretching, active and passive. Exercise should be based on static stretching, supplemented by dynamic stretching. Here are nine kinds of static stretching exercises for the main joints, muscles and ligaments of the whole body. These simple stretching exercises can also be used as other preparatory activities before training. Generally, you should stand still 10 ~ 20 seconds, and slowly stretch the muscles and ligaments until you feel soreness and pain. Repeat for 8 ~ 10 times. First of all, press your neck with your legs upright, your hands perpendicular to your sides, press your head forward, backward and on both sides respectively, and press down as much as possible. Second, bend your elbow and touch your back. One hand bends the elbow from the shoulder on the same side and touches the back down. With the other hand, go around and hold the elbow from head to back, press the back down slowly and forcefully, and touch the back as much as possible. 3. The elbow bends up and down at the back, one hand holds the hand from the shoulder on the same side, and the other hand holds the hand backwards from the armpit on the same side. Hook your fingers behind your back and slowly pull them up and down. Fourth, stand forward with your legs apart, bend your legs shoulder-width, bend forward, hold your ankles with your hands, and press your upper body down slowly and forcefully. 5. Stand upright with your legs and swing your arms sideways. Bend your legs shoulder-width, and bend your body to both sides. When bending your body, bend your elbow on your waist with one hand and swing your arm sideways with the other hand from your head. 6. Kneel down, turn around and touch your heels. Kneel on your knees, straighten up, turn your back, turn your hand to your waist and touch the heel of the other foot. Keep your upper body straight when turning. Seven, side lunge leg leg press apart, elbow flexion with both hands, one leg to take a big step to one side, at the same time, the leg abduction changes the direction of the foot, with their feet on the ground, tiptoe cock, leg press to the ipsilateral leg flexion. Eight, legs apart, elbows on the ground, legs apart, elbows bent, hands holding the upper arm, squatting, upper body slowly leaning forward, so that elbows touch the ground as much as possible. Nine, stand with your legs kneeling on your upper body and your legs kneeling. The upper body hangs down slowly, and both hands are supported on the ground behind him. When you fall, your head and body should be upright. 5. Prepare the weekly training plan (1) on Monday, with bench press: 60kg ×5 times, 70kg ×5 times, 80kg ×5 times (2), front quick push: 30kg ×8 times× 5 times (3), squat: 100kg ×5 times. Half squat: 130kg× 7 times× 5 group (5), sliding push: 30 times (20 times within 5kg, 20 times within 4kg) (6), accelerated running: 60m× 5Tuesday (1), backward sliding push: 30 times (2), high. Shoulder barbell lateral flexion: 20kg× 1 0× 5 group (4), easy stride jump: 80 times on Wednesday (1), bench press: 85kg× 5 times× 5 group (2), half squat: 100kg× 5 times× 5 group. 90kg ×5 times (3), push the kettle bell: 70kg× 5 times× 5 group (2), squat: 100kg× 5 times× 5 group (3), backward push: 20 times (4), accelerated running: 60m× 5 times on Saturday (/kloc- Shoulder barbell roll: 20kg× 1 0× 5 groups (5), easy stride jump: 100 times, training plan every Monday (1), sliding shot put: 20 times (2), shoulder barbell roll: 50kg×/kloc-. Switch legs before and after barbell: 40kg× 1 0× 5 group Tuesdays (1), bench press: 65kg× 5 times, 80kg× 5 times, 90kg× 5 times× 4 groups (2), half squat: 120kg× 5 times× 5 times. Slide shot put: 20 times (2), shoulder barbell flexion: 50kg× 1 0× 5 group (3), negative barbell leg jump: 40kg×10× 5 group Thursday (1), bench press: 80kg× 5 times (3). Sliding shot put: 15 times (4), accelerated running: 30m× 5 times on Friday (1), sliding shot put: 15 times (2), and general gymnastics and stretching exercises on Saturday for 30 minutes.