Current location - Health Preservation Learning Network - Healthy weight loss - How to throw a solid shot, shot put?
How to throw a solid shot, shot put?
/Personal/Zhong Qi /lunwen.files/shixinqiu.htm

/Article_Show.asp? ArticleID=349

First, in-situ practice method

1. Forward throwing exercise: Divide the students into two groups and stand face to face with a distance of 15-20m. Students raise their arms above their heads and put them behind their heads. Their feet are naturally separated and parallel or stand back and forth. They use waist and abdomen strength and upper limb strength to throw forward hard to see who throws far.

2. Back throwing practice: Students stand with their backs to the throwing direction, their feet are naturally separated and parallel, their hands and arms are straight to hold the ball, they lean forward, hold their chests out, and both legs and arms exert force at the same time to throw the ball backwards from the top of their heads.

3. Rotation exercise: Students naturally separate their feet, hold the ball in front of them, straighten their arms, rotate about 360 degrees around their left (right) legs and throw it from the front (similar to hammer throwing), or throw the ball with one hand by throwing discus.

4. Drop exercise: Turn your back to the throwing direction, and your feet are naturally separated, slightly wider than your shoulders. Lift the ball over your head with your hands, bend your body, tuck in your abdomen, and throw the ball back between your legs.

5. During the competition, spread your feet back and forth with a distance of about 50cm-80cm, and hold the solid ball high above your head with both hands. 127; Lean back and bend back slightly. When throwing, put the solid ball from the back of the head to the front of the body and pre-swing 1-2 times. At the beginning of the second pre-swing, the upper limbs are driven by the shoulders to push the ground and forearm. 127; The swing speed is accelerated, and the solid ball is quickly swung to the direction where the upper limb forms an included angle of 45 with the body by using the power of lower limb pedaling and waist and abdomen. 127; Throw the ball away from your hands and switch places between your lower limbs and your feet.

Improving the performance of solid ball is an urgent problem for physical education teachers. This article is my experience in teaching practice, aiming to attract more attention and discuss with my peers.

First, the characteristics of the solid ball project

The solid ball is a strength and speed event, and it is a throwing event based on strength and speed as the core. There are three factors that affect the performance of the solid ball, including the initial velocity, angle and height of the solid ball, in which the initial velocity is the most important factor.

The initial speed of the solid ball is mainly determined by the distance and time of the final hard throw. The greater the distance, the shorter the time and the greater the initial velocity of the solid ball. The ability of the initial speed of the solid ball mainly depends on the development level of students' physical fitness and mastering the correct throwing technique.

The shooting angle of the solid ball also has a great influence on the throwing performance. The best shooting angle is not constant, but increases with the increase of shooting speed in a certain range. The shooting angle varies with students with different physical qualities. Boys can be older and girls should be younger.

The shooting height of the solid ball is relatively stable for every student, which depends on the height and arm length of the student and the mastery of the technical movements of the project. (If individual students don't push their hips enough or finally bend their elbows too hard, it will affect their hand height. )

Second, the technique of throwing a solid ball

1, hold the ball, hold the ball

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.

Third, several methods of teaching and training of solid ball

(1) solid ball teaching induction method

Teach beginners in the form of games, cultivate students' interest in learning, get familiar with the ball path, and initially establish the consciousness of throwing solid balls. The game ball can be a solid ball or a light solid ball.

1, locally through the relay

Field equipment: 8- 12 solid ball on the court or track and field.

Methods: Male and female students were divided into four columns, each column had the same number of students, and the interval between players was about 1 meter. At the beginning of the game, the first player of each team hugged the ball from beginning to end and passed it to the second person. The second person caught the ball from the crotch and passed it to the third person. Odd players pass it to the last player according to the first person's method, even players pass it to the last player according to the second person's method, and the first one wins.

Rules: ① Start with a unified teacher password; ② Pass the ball and catch it according to the specified action; Whoever loses the ball will pick it up.

2, throwing solid ball practice

(1) Equipment: one solid ball or small ball for every two people.

(2) Divide the students into two equal groups (equal number of male and female students). In each game, two teams in each group play the game, and the players from the other two teams act as referees. If they win twice out of three, they win.

The first time: throw the ball and high-five, throw the ball forward and upward, catch the ball after high-five, and the party with more high-five wins;

The second time: throw the ball and turn around, throw the ball up behind your head, catch the ball after turning around and win more turns;

The third time: squat down and throw the ball. Throw the ball up while squatting, and then catch it after squatting and patting the ground. The winner is the one who beats the ground more times.

3. Rules: ① Failure to catch or drop the ball; ② One-handed pitching failed; ③ Offside capture failed.

(2) Basic technical teaching methods

Students can teach basic skills after they have some interest and experience in throwing solid balls through game practice. First, the teacher will explain the project characteristics, basic technology and power sequence of the solid ball, and then organize the teaching. The following are several ways to organize teaching for peer reference.

Organization teaching method ①: As shown in figure 1, divide the students into two or four groups, each group has equal numbers and stands face to face with a distance of15m. The students in the first row are separated, arms crossed, and teachers or sports backbones practice throwing with unified passwords, emphasizing safety. The above-mentioned organizational teaching is suitable for new teaching. The middle teacher can explain and demonstrate, and the teacher can find the students' wrong actions in time and correct them.

Organizational teaching method (2): As shown in Figure 2, boys and girls practice in groups according to their throwing ability; Stand opposite each other, put a horizontal rope in the middle of the field and draw a throwing line on both sides of the field. Please refer to the table below for throwing distance and horizontal rope height.

Reference table of throwing distance and horizontal rope height of ability group

Throwing performance (m)

Throwing rope and horizontal rope

Distance of projection line (m)

Height of cross rope (m)

schoolchild

10.0 or 10.0 or more.

six

three

8.50 or 10.0

five

2.7

Below 8.50

four

2.5

girl student

7.20 or above

four

2.3

5.80 to 7.20

3.5

2. 1

Below 5.80

three

2.0

When throwing the solid ball, the solid ball should fly over the horizontal rope, and the backbone of each group should command (the commander should participate in the practice), unify the password throwing, and emphasize safety. The teaching of the above organizations is suitable for mastering technical movements basically, but due to the fact that the body is not fully stretched or the elbow is bent hard at last, and the angle of the hand is low, it is easy to make mistakes. Teachers should check each group and correct the movement mistakes in time when students practice.

Organizational teaching method ③: As shown in Figure 3, students practice separately (boys are 7m away from the first line and girls are 4m), and students take turns to pick up the ball and roll it to the opposite exerciser. During practice, the backbone of sports will command a unified password and emphasize safety. The above organizational teaching is suitable for mastering technical movements or training courses before exams, so that students can clearly know their throwing results, which is conducive to adjusting technical movements and improving their grades.

Four, easy to produce the wrong action and correction methods

1. There is no force on the wrist and fingers when throwing a solid ball.

Reason: the fingers holding the ball are completely relaxed, and the strength of fingers and wrists is poor.

Correction method: it is required that both hands and fingers are moderately nervous when holding the ball, and the grip practice can be carried out with the shot put; Pay attention to the development of finger and wrist strength.

2. When throwing a solid ball, the elbows droop prematurely or the forearms fall off, resulting in too small hand angle.

Reason: When throwing the ball, the shoulder moves forward too early and the upper arm is not properly stressed, which makes the ball throw low and close.

Correction: Don't bend your elbows too early, and don't look down at the front and above when pitching.

3. When throwing a solid ball, the waist and abdomen contraction is not coordinated with the force exerted by both arms.

Reason: Throwing the ball with the strength of two arms only, but the waist and abdomen are not harmonious.

Correction method: first practice with bare hands, pay attention to the coordination of kicking, abdomen and pitching, and then practice from light ball to heavy ball.

Five, some suggestions on strength training

Because throwing a solid ball is a strength sport, in order to improve the performance of throwing a solid ball, it is necessary to develop the explosive force of throwing a solid ball, which can be trained from the following aspects:

1. Develop local muscle strength: push-ups, pull-ups, bench presses, weight lifting exercises or pole climbing.

2. Develop leg muscle strength: squat and jump with weight.

3. Development of trunk muscles: sit-ups, prone backs and turn-over exercises.

4. Use dumbbells or weights to do imitation exercises of lifting, leaning back and swinging forward.

Wish you success!