First, manipulation practice (taking the right hand as an example)
1. Practitioners drive the ball to the front of the wall (distance 1 m), hold the ball with their right hands on their right shoulders and their left hands, then push the ball against the wall with their outstretched arms, press the ball hard with their middle fingers, pause, and retract with both hands. After the ball pushes 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. Practitioners spread their feet, hold the solid ball (or shot put) on the right shoulder and neck with their right hands, and hold the ball with their left hands, and then quickly and vertically push the ball to the ground (hit the ground). The ball is required to be placed slightly in front between the feet, mainly to experience the feeling of rapid shooting.
3. The practitioner faces the throwing area, with his feet open and his right hand reversed, holds the mineral spring horizontally on his right shoulder and neck, fills the bottle with 2/3 sand, puts his thumb on the bottom of the bottle, bends his knees, and then pushes it out by kicking, stretching his arms, wrists and fingers, requiring the bottle to fly upright in the air. Mainly understand the order of upper and lower limbs and correct push-pull movements.
Second, hand speed practice
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. Push the solid ball from the side to the wall (about 7 meters away). Set a rubber band parallel to the wall in the middle of the throwing line, with a height of about 2.9 meters, and draw three horizontal lines parallel to the ground at intervals of 3 meters from the height of the wall. 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 hitting point on the wall, the better (the faster the ball moves, the smaller the flying arc and the higher the hitting point on the wall). It is required not to destroy the complete technical action, and the main experience is explosion.
Third, hand corner exercises.
1. Do more imitation exercises of kicking, stretching, turning around and lifting legs with your partner. The imitator should be prepared for the shot put posture. A partner should hold his right hand behind his back. The imitator should push, turn, stretch and lift his body repeatedly, and ask him to lift his heels and hips at the same time. Mainly experience the coordinated play of the whole body.
2. Stand by the wall in a prepared posture, push your hips, lift your body, don't stretch your arms at the top shoulder, and bounce the ball with the speed of pushing, turning, lifting and jacking. Require coordination of upper and lower limbs, push, turn, dial, stand and push in turn. Mainly solves the problem that practitioners often exert force on the upper limbs and do not exert force on the lower limbs.
3. Set a rubber band with a height of about 2.5 meters parallel to the extension line of the throwing circle at a place 5-8 meters away from the throwing area. Practitioners push the ball through the rubber band with complete skills, and ask the exhibitor to increase the angle of his hand when pushing the ball.
The order of shot put is from bottom to top. Its technical link consists of five major links: push, turn, stand, push and dial; This requires the practitioner's upper and lower limbs, waist and abdomen strength and physical coordination. In other words, physical fitness is the foundation of performance, throwing technique is the key to good performance, the key point is the final exertion, and the difficulty is the fluency and coordination of technical links. The angle of shot put is generally around 38-42. In other words, while strengthening the imitation practice of throwing techniques, we should also strengthen the practice of physical fitness; Such as the strength, explosiveness and coordination of upper limbs, lumbosacral muscles and lower limbs, in order to achieve twice the result with half the effort.
1, explosive force and lower limb strength training:
Attention should be paid to the close combination of speed and strength in training. The main method of training is to carry out moderate weight-bearing exercises, such as negative barbell jumping in situ; While developing rapid strength, we should also increase muscle strength. Mainly practice squat with negative weight, and combine running and relaxation exercises. The weight can be determined according to your own actual situation, especially barbells, which are best carried out under protection or supervision, which is safer.
2, upper limb strength training:
Push the barbell, bend and stretch the parallel bars, push-ups and tensioners (imitating the shot put action, one end of the tensioners is sleeved on the other end, and the five essentials of kicking, turning, holding out the chest, pushing hands and picking up the ball are experienced one by one, and the effect is very good. ) and so on.
3, waist abdominal muscle training:
Simple methods include: weight-bearing rotation, sit-ups, push-ups, weight-bearing sit-ups, weight-bearing push-ups, leg lifting on the back (from both ends), leg lifting by hanging, rib leg lifting, rib hanging upside down and so on. There are many ways to improve the strength of waist and abdominal muscles. There are also many instruments in the gym that can also improve the strength of waist and abdomen muscles. As for which way is more suitable for you, it depends on your venue and equipment.
4. Arrange a certain time to practice shot put every week, understand the essentials of action and coordinate the order of exertion; Before practice, competition or examination, we must make full preparations, especially the joints, muscles and ligaments of fingers, wrists, shoulders, elbows, hips and lower limbs to avoid sports injuries. Put the shot several times with about 90% strength, pay attention to the essentials of action, and then throw it with 100% strength. Eat normally, just clothes and sportswear, but keep warm.
Extension: Rules of Shot Put Competition
shot put
1. Draw lots to decide the order of athletes' trial throwing.
2. If there are more than 8 athletes, each athlete should be allowed to try throwing three times. The top eight athletes with the best effective results can try to throw three times, and the order of trying to throw is opposite to the ranking after the first three attempts. If the eighth place is equal after the third attempt, it will be handled according to the rule 146 3. When there are only 8 people or less in the competition, each person can try throwing 6 times.
3. Before the start of the competition, athletes can practice trial throwing in the competition venue, and the practice group should draw lots in order, and always under the supervision of the referee.
4. Once the competition begins, athletes are not allowed to practice with equipment, whether holding equipment or not, and they are not allowed to practice throwing on the ground in the throwing or landing area.
5. The shot put should be pushed from the throwing circle. Athletes must try to throw from a static position. Athletes are allowed to touch the inside of the hoop and toe board.
6. Push the shot from the shoulder with one hand. When the athlete enters the circle and begins to try to throw, the shot put should be close to the neck or jaw, and the holder of the ball should not be lower than this position during the shot put. Don't put the ball behind the shoulder shaft.
7. (1) It is forbidden to use any device to help throwers, such as tying two or more fingers together with a belt. Do not use bandages or adhesive tapes on your hands except for open wounds that need to be bandaged.
(b) gloves are not allowed.
(c) In order to hold the shot put better, athletes can use some suitable substances, but only by hand.
(d) In order to prevent wrist injury, athletes can put a bandage on their wrists.
(e) To prevent spinal injuries, athletes may wear belts or belts made of other suitable materials.
(f) Athletes are not allowed to spray any substance into the boxing ring or sole.
8. After the athlete enters the circle and begins to throw, if any part of the athlete's body touches the ground outside the circle, or touches the iron ring and toe board, or pushes the shot put thrown in an irregular way, it is judged as a throwing failure.
9. If the throwing does not violate the above regulations, the athlete can stop the throwing that has already started, and can leave the throwing circle with the equipment inside or outside the circle on the premise of observing this article 12, and then return to the circle to start throwing again from the static position.
Note: All the behaviors allowed in this paragraph are included in the time limit of one throw stipulated in the rule 142 4.
10, the shot put must completely fall on the inner edge of the corner line of the landing zone, and the trial throw is effective.
1 1, and the score shall be measured immediately after each effective trial. Take a straight line from the nearest point of the shot put landing trajectory to the inner edge of the throwing circle, and the measuring line should pass through the center of the throwing circle.
12, the athlete can't leave the throwing circle before the instrument hits the ground. When leaving the throwing ring, the upper edge of the iron ring or the ground outside the ring must be completely behind the white line outside the ring, and the extension line of the rear edge of the white line should be able to pass through the center of the throwing ring.
14, the best throwing performance of each athlete, including the trial throwing performance caused by the tie for the first place in the final ranking competition, shall be regarded as the final decision.
Shot put throwing circle
Structure: The throwing ring should be made of iron, steel plate or other suitable materials, and its upper edge should be flush with the ground outside the ring. The ground inside the circle should be made of concrete, asphalt or other hard and non-slip materials. The ground inside the ring should be flat, lower than the upper edge of the iron ring 14-26 mm, and a movable throwing ring meeting the above requirements can also be used.
16. Specification: The inner diameter of the throwing ring should be 2. 135 m (5 mm). The edge of the iron ring should be at least 6 mm thick and painted white.
17. Draw a white line with a width of 5cm and a length of at least 75cm from both sides of the top of the metal ring. This line can be drawn or made of wood or other suitable materials. The extension line of the back edge of the white line should pass through the center of the circle and be perpendicular to the center line of the landing zone.
banket
18. Structure
The toe pad should be made of wood or other suitable materials, painted white, and its shape should be arc, so that its inner edge coincides with the inner edge of the iron ring. Toe board should be installed in the middle between the two corner lines in the landing area and fixed on the ground.
Note: toe pads previously specified by IAAF can be used.
19. Specification
The width of toe board is 1 1.2-30 cm, and the arc length of inner edge is 1.22 m (1 cm), which is higher than the ground in the circle 10 cm (2 mm).
launch
20. Structure
The shot put shall be made of hard iron, copper or other metals with hardness not lower than that of copper, or its shell shall be made of such metals, and the center shall be filled with lead or other metals. The shape of the shot put must be spherical, the surface should not be rough and the joints should be smooth.
2 1. The shot put shall meet the following specifications:
Note: The shot put used by women in Group A is the same as that used by adult women.
22. In the competition under rule 12 (a), only the equipment provided by the Organizing Committee can be used, and no changes can be made during the competition. Athletes are not allowed to bring any equipment into the competition venue.
In all other competitions, athletes can use their own equipment, but they should get the approval of the organizing Committee before the competition. All athletes can use their own equipment after passing these inspections and marking them.
Shot put area
23. Use cinder or turf and other suitable materials to lay the site, and the shot put should be able to leave traces when landing.
24. The downward inclination of the landing area in the throwing direction shall not exceed 1: 1000.
25. The landing area should be marked with a 5 cm wide white line, and the extension line should be able to pass through the center of the throwing circle with a central angle of 40 degrees.
Note: The 40-degree fan-shaped landing zone can be accurately set by the following methods: at a distance of 20m from the throwing center, the distance between the angle lines of the two landing zones is 13.68m, that is, the horizontal distance of the angle lines of the landing zone increases by 68.4cm for every increase of 1m from the center.
26. The best performance of each athlete can be marked with eye-catching flags or markers. When placing markers, they should be placed outside the angle line along the direction of the landing zone.
The latest world records can be marked with eye-catching flags or markers, and the latest intercontinental or national records can also be marked on appropriate occasions.
Quotations of shot put training
1, the shot put is thrown from your hand and crosses a beautiful parabola in the air. The shot put went through the air and landed on the playing field, leaving a wonderful trace. Every throw is a display of passion; Every landing is the result of hard work.
2. Hold the shot put tightly in your hand, which embodies your hopes and ideals and your whole body's strength to promote your ideals and hopes. The shot put shines in the air, and the ideal shines in the air. A beautiful arc flashed before my eyes, and I couldn't help thinking. This wonderful arc, condensed how much hard sweat, how much eager expectations. It is so natural and perfect, with no regrets, leaving only a beautiful experience. I want to leave you forever, and let the shot put be thrown from your hands in an arc printed in my heart and across a beautiful parabola in the air. The shot put went through the air and landed on the playing field, leaving a wonderful trace. Every throw is a display of passion; Every landing is the result of hard work.
3, a beautiful arc across my eyes, I can't help thinking, this wonderful arc! How much hard sweat has been condensed and how much ardent expectations have been placed. It is so natural and perfect, with no regrets, leaving only a beautiful experience. I want to leave you forever, so that I can print an arc in my heart.