(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 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.
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.
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.
Shot Put: Learn the sliding shot put technique.
★ Method:
★ Freehand gliding exercise of excircle:
Swing leg swing exercise: pull the left hand to shoulder-high fixture or companion's hand. When the left leg is retracted close to the right leg, it quickly extends in the direction of the toe board.
The method is the same as above, but before the left leg swings in the throwing direction, the center of gravity of the body moves later, then the left leg swings and the right leg stretches to push the body to move in the throwing direction.
Exercise of pulling the right leg: the legs are upright back and forth (feet are shoulder width apart) and the weight is between the legs. The upper body leans forward slightly From this position, quickly put the calf under the center of gravity to bear the body weight and maintain balance. When the right foot is close to the center of gravity and touches the ground quickly, the left leg quickly retreats to form a posture before the final exertion.
Freehand gliding exercise: stand on a high place, swing your legs to a certain height, and gradually bend your right leg to lower your center of gravity during recovery. When the left leg recovers to be close to the right leg, complete the knee flexion, and immediately start the sliding action after the body is stable, and the continuous sliding action can be carried out after the movement is skilled.
★ Slide light shot put: In teaching practice, although students have mastered the technique of freehand slide, it is often difficult to finish it because of the certain weight after holding the ball. In order to ensure the coordination of movements, you can use a lighter ball at the beginning of holding the ball and gradually increase the weight at the later stage.
Sliding shot put: Sliding shot put is carried out on the basis of preliminary mastery of sliding and final exertion.
★ Last push
At the end of the slide, the right foot landed before the left foot. After the right foot touches the ground, the right leg actively stretches to push the right hip to rotate in the throwing direction. The upper body gradually rises in rotation, while the muscles of the trunk contract actively. The left arm and the left shoulder are higher than the right shoulder, the shot put is kept as low as possible, and most of the weight is still on the bent and compressed right leg.
The right leg is extended, and the right hip is further sent out in the throwing direction, and the right arm pushes the ball out quickly and forcefully. When the shot is about to be shot, turn your wrist slightly inward and bend your wrist at the same time, and pull the shot quickly and forcefully to make the shot leave your fingers.
After the shot put leaves, the legs bend or exchange, reducing the center of gravity, buffering the forward momentum, maintaining the balance of the body and preventing fouls.
★ In the specific teaching steps of sliding shot put, firstly, we should repeatedly practice the coordinated action of right leg extension and left leg support after sliding to solve the connection between sliding and shot put, and secondly, we should push the ball out of the circle with a lighter shot put.
[Edit this paragraph] The essentials of shot put in place
Hold the ball, hold the ball
★ Players' fingers are naturally separated, and the ball is placed at the roots of the index finger, middle finger and ring finger, and the thumb and little finger are supported on both sides of the ball (figure) to prevent the ball from sliding and facilitate the control of the ball direction. Don't touch the ball with your palm.
★ After holding the ball, the left side of the body faces the throwing direction, the left and right feet are slightly wider than the shoulders, and the left toe points obliquely forward and is in line with the right foot arch; The right knee is bent, the upper body is tilted and twisted to the right, and the center of gravity falls on the right leg; The left arm is slightly bent on the chest, so that the vertical line of the ball leaves the outside of the right foot, so as to lengthen the exertion distance and tighten the left muscle.
When pushing the ball, the right foot pushes the ground quickly and forcefully, the heel is lifted, the right knee is varus, and the right hip is sent forward, so that the upper body is lifted to the left and rotated in the throwing direction. When the left side of the body is vertical to the ground, take the left shoulder as the axis, quickly straighten the right leg, turn the body to the throwing direction, hold your head high, forcibly send the right shoulder forward, and quickly straighten the right arm to push the ball forward and upward at an angle of about 40-42 degrees (as shown in the figure). When the ball leaves your hand, your wrist should be hard and you should stir the ball with your fingers. At the same time of putting the shot, the left leg should be forced upward to increase the forward and upward strength of the shot put. After the ball is released, the right leg is quickly exchanged with the left foot, and the left leg is lifted back, which lowers the center of gravity, buffers the forward force and maintains the balance of the body.