First, the essentials of action.

1. Get down on your knees, hold the solid ball with both hands, and lift the ball over your head.

2. Keep your body stable, relax your shoulders and straighten your arms.

3. Inhale, tighten the abdominal and hip muscles, and lift the solid ball upward until the arm is straight.

4. Exhale slowly, slowly put the solid ball on your head and keep your arms straight.

5. Repeat the above actions, from 10 to 12 times each time.

Second, pay attention to the following points when kneeling on the solid ball.

1, keep your body balanced and don't shake or tilt.

2. Pay attention to breathing, contract abdominal and hip muscles when inhaling, and relax when exhaling.

3. Control the weight and range of motion of the solid ball, and don't overexert or overstretch.

3. The posture is correct, the arms are straight, the shoulders are relaxed, and the elbows are not bent.

In a word, kneeling solid ball is a sport suitable for many ages. As long as you master the correct essentials and precautions, you can effectively exercise the muscles of all parts of the body and improve coordination and balance.

Training methods of throwing solid balls on knees;

1, single-handed action imitation exercise.

Methods: Stand with your feet back and forth or left and right, put your hands behind your head in a ball shape, bend your knees and lean back into an anti-bow posture, and throw the "ball" forward and upward by bending forward and swinging your arms. Do more exercises before raising your head and swinging, swing to the maximum value behind your head, fully open your shoulder joints, and make your lower limbs surpass your trunk, trunk (chest) and upper limbs.

2, double rope practice.

Methods: Stand in pairs. The former stands with both feet back and forth, hands on both arms overlapping the rope, and the body is in an inverted bow shape. The traction of the rope should be moderate, so that the former can fully understand the order of exertion.

3. Practice with small balls and big balls.

Pay attention to the individual differences of students in the practice of big and small balls (pay attention to the differences between men and women and the differences in strength). At the beginning, practicing with small balls is convenient for mastering and understanding technical movements and practicing hand speed, which is beneficial for students to exert their strength and the movements are not easy to deform.

When students' grades are stable at a certain level and the improvement is not obvious, we can use big ball practice to consolidate technical movements and improve students' strength and quality. If there is no small solid ball, you can also practice with volleyball first, and then transition to regular solid ball practice, and the effect is also very good.