Solid ball is a throwing event, which gives most people the impression that absolute strength is needed. In fact, the performance of the solid ball project depends more on the coordinated efforts of the whole body, especially the use of waist and abdominal muscles.

If you want to improve the performance of the solid ball through strength exercises, I suggest you practice developing waist and abdomen strength (core strength) more. For example: sit-ups, double heads, prone back and other exercises.

Then there is the technique of throwing a solid ball. I'll copy what I answered before about the solid ball to you, hoping it will help you.

There are several reasons why the solid ball is not far away:

First, the shooting angle is too small, and the correct shooting angle should be between 38 and 42 degrees;

Second, the whole body will not coordinate the exertion, but only use the strength of the arm. The correct exertion should be the coordinated exertion of legs, waist, abdomen, arms, wrists and fingers;

Third, there is no surpassing equipment or insufficient surpassing. The so-called overstepper means that before throwing the solid ball, the solid ball should be as backward as possible (the body bows backward), and the farther backward the solid ball is, the longer the distance of exertion will be. "One inch long and one inch strong" is a truth in Wushu.

On how to improve, provide several exercise methods for your reference:

First, when practicing throwing a solid ball, you can put a 2-2.5-meter-high obstacle 3-5 meters in front of you. You can throw this obstacle when practicing throwing; Or practice at a certain distance from the podium (1- 1.5 meters high) (whichever is just enough to throw), and deliberately increase the angle of the hand when practicing;

Second, exercises to improve the muscle strength (core strength) of the waist and abdomen, such as sit-ups, suspension, starting from both ends, prone back arch, etc.

Third, pay attention to the order of force: leg pedal-waist and abdomen force-arm force-finger and wrist force.

I hope my answer can help you. If you are satisfied, please accept it. Thank you.