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 methods
3. 1 learn how to hold the ball and hold it, and establish a correct muscle sense for the 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. Five ways to learn the back slide technique:
3.5. 1 Swing leg swing exercise: After the practitioner stands in a preparatory posture, he pulls a fixed object about shoulder height with his left hand or his companion's hand, then retracts his left leg, and when he approaches his right leg, his thigh swings back and up forcefully.
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 methods and requirements are the same as those of unarmed sliding, which increases the difficulty when holding the ball, and is easy to produce the consciousness of pushing 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 and Flexible Nine Methods of Quality Practice
Flexibility refers to the range of motion of each joint 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 a weekly training plan
Monday
(1), bench press: 60kg× 5 times, 70kg× 5 times, 80kg× 5 times.
(2) Fast forward push: 30kg× 8 times× 5 groups.
(3) Squat: 100kg× 5 times, 1 10kg× 5 times, 130kg× 5 times.
(4) Half squat: 130kg× 7 times× 5 groups.
(5) Sliding push: 30 times (20 times for 5 kg and 20 times for 4 kg)
(6) Accelerated running: 60m× 5
Tuesday
(1), backward sliding push: 30 times (2), high flip: 60kg× 5 times, 70kg× 5 times and 80kg× 5 times.
(3) Shoulder barbell lateral flexion: 20kg×10× 5 group (4), easy stride jump: 80 times.
Wednesday
(1), bench press: 85 kg× 5 times× 5 groups (2), half squat: 100 kg× 5 times× 5 groups.
(3) Backward sliding push: 20 times (4), accelerated running: 60m× 5 times.
Thursday
(1), sliding shot put: 30 times.
(2) High flip: 60kg× 5 times, 70kg× 5 times, 80kg× 5 times and 90kg× 5 times.
(3) Push the kettle bell with both hands: 20kg×10× 5 group (4), bend the barbell on the shoulder: 20kg×10× 5 group (5), and jump easily: 100 times.
Friday
(1), bench press: 70kg× 5 times× 5 groups (2), half squat: 100kg× 5 times× 5 groups.
(3) Backward sliding push: 20 times (4), accelerated running: 60m× 5 times.
Saturday
(1), sliding shot put: 30 times (2), high flip: 60kg× 5 times× 5 groups.
(3) Push the kettle bell with both hands: 20kg×10× 5 group (4), and bend the shoulder barbell: 20kg×10× 5 group.
(5) Easy stride: 100 times
Competition week training plan
Monday
(1), sliding shot put: 20 times (2), side bending of shoulder barbell: 50kg× 10 times× 5 groups.
(3) Torsion of shoulder barbell: 40kg× 10 times× 5 groups.
(4) Switch legs before and after lifting barbells: 40kg× 10 times× 5 groups.
Tuesday
(1), bench press: 65kg× 5 times, 80kg× 5 times, 90kg× 5 times× 4 groups.
(2) Half squat: 120kg× 5 times× 5 groups (3), sliding shot put: 20 times.
(4) Accelerated running: 30m× 5 times.
Wednesday
(1), sliding shot put: 20 times (2), barbell forward bend: 50kg× 10 times× 5 groups.
(3) Leg jump before and after negative barbell: 40kg× 10 times× 5 groups.
Thursday
(1), bench press: 80kg ×5 times, 5 groups (2), half squat: 100kg ×5 times× 5 groups.
(3) Sliding shot put: 15 times (4) Accelerated running: 30m× 5 times.
Friday
(1), sliding shot put: 15 times (2), general gymnastics and stretching exercises for 30 minutes.