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. Then combine special strength with technical training. The specific training methods are as follows:

First, the dynamic exercise combination:

Lean sit-ups: 20X3 group bench press 10X3 group.

Leg flexion and extension under load: 20X3 group, 10X3 group.

Weightlifting with both arms: 20X3 group, 50-meter accelerated running, 3 groups.

This group of dynamic exercises has low load and moderate intensity, which is very suitable for the development of primary and secondary school athletes.

The training of quantity needs to complete three groups in succession. This group of exercises is not easy to get tired, but can be repeated many times.

Second, develop the combination of explosive force training and shot put technical training;

1. Finger prone, constantly grasping the shot put with different weights.

2. Use barbells with different weights to quickly push forward, obliquely push and push the shot with different weights in situ.

3. Continuous leapfrog and continuous sliding with resistance and load.

4. Carry out lateral bending and turning exercises with load, complete technical movements with rubber strip traction, and practice body surpassing instruments.

5. Load-bearing squat combined with lift heel exercises to complete the shot put technique with different weights.

6. Various jumping exercises and running exercises.

Triceps brachii protruding behind the upper arm. First, the in-situ side shot put holds the shot put: the fingers are naturally separated. Put the ball at the root of the finger, and the palm is empty; Hold the shot put: put the shot put in the clavicle fossa of the right shoulder, with the palm forward and the elbow level with the shoulder; Shot put: the last effort, the angle of shot;

Try to practice your arm strength in the following ways 1. Trolley requirements: two people cooperate and coordinate, pay attention to safety; 8- 10 meter requirements: support the ground with both feet and move forward with only two hands.

2 push-ups

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

4. Push the wall quickly.

Third, matters needing attention:

When using the above two methods, we should pay attention to the following points:

1. Take turns to train every other day;

2. When developing athletes' explosive power training, combined with the development of basic strength exercises, keep the special training load at a reasonable rhythm;

3. Reasonably arrange relaxation exercises after weight-bearing exercise to keep muscles relaxed at will;

4. In the development of special strength training, we should combine the technical structure of shot put, use the run-up shot put technology, arrange a lot of weight-bearing sliding exercises and push various devices with different weights, so as to coordinate the explosive force, speed and agility of all joints and limbs and improve the shot put performance in three steps.

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.

First, manipulation practice (taking the right hand as an example)

(1) The students tee off in front of the wall (the distance is 1 m), hold the ball with their right hands on their right shoulders and neck, and hold the ball with their left hands. Then, they 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) Students spread their feet in the throwing area, hold the right shoulder and neck of the mineral water bottle backwards with their right hands, and the bottle is filled with 2/3 sand, with their thumbs resting on the bottom of the bottle and their knees bent, then kick it out, stretch their arms, 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.

(3) Students open their feet, hold a solid ball (or shot put) in their right shoulder and neck, and hold the ball in 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.

(4) On the basis of (3), turn the upper body to the right and bend your knees. Then, quickly push the ball to the ground, turn around, tuck in, and stretch your arms and shoulders. 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.

Second, hand angle exercises

(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) Stand sideways against the wall in a ready posture, 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.

(3) At a distance of 5-8m from the throwing area, a rubber band with a height of about 2.5m parallel to the extension line of the throwing circle is set. 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.

Third, 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 to 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.

Do warm-up exercises before the game, and then exercise all joints, muscles and ligaments of the whole body. In addition, you should have the confidence to win the game first.

As long as you work hard, you will succeed! Come on!