1. Self-filling necessities
1. Preparation posture: feet are shoulder width apart, one foot is slightly forward, and both hands hold the ball in front of the abdomen.
2. Hand type: the hands are crossed into a folding grip, the thumb is pressed against the wrist, and the elbow is not relaxed.
3. Touching the ball: above the wrist joint 10 cm, touching the inner plane of the flexor bone.
4. Force sequence: the legs are extended from bottom to top, and the arms touch the ball with the abdomen.
2. Front hand cushions are essential
1. Preparation posture: the feet are shoulder width apart, one of them leans forward slightly, the knee bends slightly into a squat, the heel of the hind foot is slightly raised, and the hands are placed on the side of the body. (Shoulders over knees over toes)
2. Hand type: the hands are crossed into a folding grip, the thumb is pressed against the wrist, and the elbow is not relaxed.
3. Touching the ball: above the wrist joint 10 cm, touching the inner plane of the flexor bone.
4. Force sequence: the legs extend from bottom to top, the arms touch the ball first and then put the abdomen, and the center of gravity of the body leans forward slightly.
3. The essentials of frontal two-handed passing
1. Preparation posture: the feet are shoulder width apart, one of them leans forward slightly, the knee bends slightly into a squat, the heel of the hind foot is slightly raised, and the hands are placed on the side of the body.
2. Hand shape: The natural Zhang Kaicheng hemisphere of both hands is placed at a distance of 10 cm from the front of the forehead. (Thumb eight or one word)
3. Touch the ball: all (thumb) three (index finger, middle finger) two (ring finger) one (little finger).
4. Force sequence: push the ground and stretch the arm, touch the player to open, and buffer the fingers.
4. Forehand service essentials (taking the right hand as an example)
1. preparation posture: face the net and stand back and forth with your feet.
2. Holding posture: raise one hand or both hands horizontally to the front of the chest and abdomen.
3. throwing essentials: throw the ball to the upper right of the body smoothly with one hand or both hands.
4. Hitting position: the middle and lower part of hitting the ball with the palm or palm root or the upper part of the fist.
5. Force sequence: kick and swing from bottom to top.
5. The essentials of self-throwing and self-spiking (taking the right hand as an example)
1. Preparation posture: the left-right distance between the left foot and the right foot is 10 cm.
2. Holding posture: raise one hand or both hands horizontally to the front of the chest and abdomen.
3. throwing essentials: throw the ball to the upper right of the body smoothly with one hand or both hands.
4. Swing the arm to touch the ball: hold your chest and expand your abdomen, turn your upper body slightly to the right, and swing your right arm over your shoulder (elbow is slightly higher than your shoulder). When your shoulder, elbow and wrist form a whipping action to the highest point in front, hit the ball with your whole palm to make the ball rotate forward. After touching the ball, the arm continues to swing forward, abdomen is closed, and the center of gravity of the body moves forward.