Technical essentials for throwing a solid ball in place:
(1) How to hold the ball: Spread the ten fingers of both hands naturally, and place the fingers of both hands on both sides of the solid ball. To hold the ball, place the two thumbs behind the solid ball into a figure eight to keep the ball stable.
(2) Preparatory posture: Stand with your feet parallel or front and back. Stand parallel with your feet shoulder-width apart, your heels off the ground, and your center of gravity in the middle of your feet. Stand front and back with the front and rear feet 20 feet apart. -30cm, the distance between the left and right feet is 10-15cm, the back heel is slightly off the ground, and the center of gravity is on the back leg. Relax naturally while holding the ball in both hands, focus your mind, and look forward and upward.
(3) Pre-swing: It is the preparation before throwing, creating conditions for the final force to increase the initial speed. The number of pre-swings is determined by the individual, usually one to two, with the last pre-swing being At this time, the solid ball passes from the lower part of the chest to the upper part of the head, speeding up the swing speed of the ball. At the same time, the upper body leans back and the body becomes an arch.
(4) Final force: It is the most important part of throwing a solid ball. Whether the action is correct affects the initial speed of the ball and the angle of release. When the pre-swing is over, hold the ball with both hands and send it forward and upward with force. The action features include kicking the legs, lifting the hips, exerting force on the waist and abdomen, swinging the arms forward forcefully and moving the fingers and wrists forward to increase the whipping speed of the arms.
Recommendations:
(1) In the short-term training of medicine balls, if the medicine ball throwing training lasts for one month, you can choose to throw while standing in parallel or standing forward and backward. There is no need to emphasize the regulations. A certain standing way of throwing can be chosen by the student's personal strength habits. Students can also throw in two standing ways and choose the standing way with better results to practice. If there are more than two months of training, under the premise of ensuring that students are proficient in throwing medicine balls, they should throw while standing back and forth.
(2) Choosing to stand is the first step in learning to throw a medicine ball. What is more important is to master the final force technique. Each technical link will affect the performance of throwing a medicine ball. Therefore, it is necessary to Pay attention to every link. Throwing a medicine ball is a sport that combines technology and strength. Both technology and quality are indispensable in training. To improve the strength of students' upper, lower limbs and waist and abdomen through various means, and to develop flexibility, only by mastering reasonable techniques Only by developing physical fitness can students significantly improve their medicine ball throwing performance.