Correct methods and skills of solid ball

1 essentials of holding the ball:

The fingers of both hands are naturally separated, and the index finger, middle finger, ring finger and little finger of both hands are placed on both sides of the ball to clamp the ball (the two index fingers of the palm are in contact, and the distance between the two index fingers of the palm is 1-2 cm), and the two thumbs are tightly buckled on the back and upper part of the ball to form a figure of eight, and the two palms are evenly wrapped around the ball to maintain the stability of the ball.

2 standing posture:

Spread your feet back and forth. The front foot is about 20-30 cm away from the throwing line, and the distance between the front and rear feet is about one foot. The distance between the left and right feet is half a foot. Keep your front and rear feet close to the ground, hold the ball naturally with your hands, relax your body muscles, and focus on the middle of your feet. Look at the front and bottom. When throwing a solid ball, students should keep their bodies facing forward, keep their eyes on the sign in front, and try to concentrate.

3 action before shooting:

Do a large swing back and forth for 2-3 times to mobilize and improve the excitement of physical function. When the ball is placed above the head, the center of gravity of the body falls on the palm of the hind foot, and the body is in a "full bow" shape.

4 the last effort:

It is the main link of throwing a solid ball, and whether the action is correct directly affects the initial speed and throwing angle of the ball. Finally, after the pre-swing, swing the ball forward with both hands from the upper back to the front, then push back → stretch your knees → stretch your hips → abdomen → send your shoulders → clamp your arms → swing your arms → pluck the ball → whip, and control the center of gravity by exchanging your front and rear feet. From a vertical perspective, the force sequence is a process of rapid transmission from bottom to top; Looking from the horizontal direction, the development of each part needs a high degree of coordination and speed. Finally, hold your breath in the hard phase.

5 shots:

When putting the ball, the two feet enter the final stage, and the two feet can move forward slightly away from the ground with the concerted action of pedaling, and the center of gravity decreases with the knee flexion to maintain the balance of the body. When shooting, you should have the right angle and the fastest initial velocity.

6 Angle:

In the process of practice, in order to improve the students' hand angle, the following practice methods can be adopted:

First, students should practice hard in order, emphasizing pedaling and hip lifting to improve their center of gravity.

Second, let students master the appropriate height. We can practice with rubber belt as a teaching aid. Practitioners hold the middle of rubber belt with both hands, such as throwing solid balls. The two ends of the rubber band are pulled by another student, and the practitioner pushes the lower limbs, shoulders out and leads the arms. Action requirements: Practitioners should consciously think about throwing things up and experience the feeling that the chest drives the arm to exert force.

7 Initial speed:

First, keep a good preparation posture, spread your feet back and forth, lean up and back, pull your arms back, and fully stretch your waist, abdomen, back, shoulders and arms to form a good state beyond the equipment, store a lot of elastic potential energy, and finally create conditions for obtaining higher hand speed through efforts. At the same time, it is necessary to emphasize the hands together, hold the ball in a figure of eight, and increase the power of pinball.

Second, at the beginning of the power stage, help students fully stretch and push, straighten their hips and send their shoulders. In fact, the teacher stands behind the students. Before the students finally exert their strength, the teacher gently pushes their shoulders and backs behind their backs, so that students can subconsciously pay attention to chest-lifting, make their bodies fully stretch backward, fully complete the super-instrument movements, increase elastic potential energy, and extend the rapid abdominal contraction with the final strength. This can not only improve the initial speed of the final exertion, but also buffer the forward momentum of the body when completing the action.