Holding method: put the ball on the bracket of both hands, and the fingers of both hands are naturally separated. Put the index finger, middle finger, ring finger and little finger of both hands on both sides of the ball to hold the ball (the distance between the two index fingers of boys is 1-2cm, and that of girls is 1-2cm), and the two thumbs are tightly buckled on the back and upper part of the ball to form an 8-shape, so as to keep the ball stable. Hands droop naturally after holding the ball and put them under the front of the body, which can save strength and increase the swing range when pre-swinging. Attention should be paid to holding the ball and holding it: ① Hold the ball steadily and relax the muscles of both arms; ② You can control the ball well during the exercise, which is beneficial to give full play to the strength of your arms, fingers and wrists.

Step 2 prepare for posture

Spread your feet back and forth. The front foot is about 20-30 cm away from the throwing line, the front and rear feet are about one foot, and the left and right feet are half a foot. The heel of the hind foot is slightly off the ground. Hold the ball naturally with both hands, relax the muscles of the whole body, focus on the front of the arch of the foot, and look at the front and bottom.

3. Pre-swing

Pre-swing is to create good conditions for the final effort and improve the initial speed of the solid ball. The number of pre-swings varies from person to person, usually once or twice. When the ball is pre-swung for the last time, it will pass through the chest from front to bottom and reach the back of the head and the top of the head, which will speed up the swing of the ball. At this speed, the upper body leans backwards, the body bends backwards and inhales at the same time.

Step 4: Push hard at last

Finally, exertion is the main link in throwing a solid ball, and whether the action is correct directly affects the initial speed and throwing angle of the ball. Finally, the front swing is over, holding the ball with both hands and swinging forward from the upper back to the front. At this time, the characteristics of the action are kicking, sending hips, shaking the waist and abdomen, swinging the arms forward and dialing the fingers and wrists forward, aiming at improving the whipping speed of the arms.