1. When heading the ball in situ, your body faces the incoming ball, your feet stand back and forth or parallel, your knees are slightly bent, your eyes are fixed on the incoming ball, your arms are naturally open, your chest is raised, your jaw is tightened, you push the ground when heading the ball, your abdomen is closed, your body swings, your head is pushed to the vertical part of your body, and the back middle part of the ball is pushed with your forehead, and the ball is pushed instantly when hitting the ball.

2. When turning around and heading the ball, the body is slightly facing the ball, and the supporting foot on one side in the direction of the ball stands in front, so as to make a turn. At the moment of hitting the ball, the back foot pushes the ball hard and drives the body to rotate. When the body turns to the direction of the ball, speed up the pendulum and hit the ball with your forehead.

3. When jumping the top ball, you should choose a good take-off posture, stand back and forth with your feet, keep your body balanced, grasp the opportunity of take-off, actively promote the jumping foot, lift your arms up in coordination, and strengthen your take-off strength. After taking off, close your chest and expand your abdomen to form a back arch, and keep your eyes on the ball. When jumping to the highest point, swing your body quickly, tighten your jaw, take the initiative to meet the ball with your forehead, and bend your knees to cushion the ball when landing, so that you can see the flight trajectory of the ball clearly and facilitate the next move.

4. When diving the header, you should accurately judge the incoming ball, master the take-off time and hitting point, use the forward and backward pedal to make your body jump forward horizontally, with your arms slightly bent forward and your eyes fixed on the incoming ball. Use the horizontal momentum of the body to push the ball out. After hitting the ball, your arms bend your elbows and touch the ground, and then your chest, abdomen and thighs cushion the ground in turn.

5. When rubbing the ball backwards, it is divided into in-situ rubbing and jumping. The first step is the same as jumping in place. When the ball runs over the body, the body stretches backward and upward, the lower part of the ball hits hard with the upper part of the forehead, and the ball bounces backward and upward.

Extended data

In the practice of experiencing movements, the arc of throwing the ball should not be too large, and the distance between them should be 2 ~ 3 meters. It is best to practice heading in pairs. It's best to change the header in groups of three. When jumping the header, the arc of throwing the ball should be appropriately increased, giving the header time to jump, and asking for the header when jumping to the highest point.

Make full use of the strength of the waist and abdomen when heading the ball, and put your body in a straight position to hit the ball. The hitting height should be determined according to the practice requirements. If a straight ball needs to be ejected, the middle part of the ball should be hit. If you need to push the ball high, hit the lower part of the ball; If you need to head the ball down, hit the ball behind it.

Any heading method and form of practice should pay attention to cultivating the ability to accurately judge the running route of the ball and choose the hitting point. After mastering skilled technical movements, we will compete for the top in the case of confrontation to meet the actual needs of the competition.

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