20 18.5.26

The problem of putting the putter on the rod,

1) to prevent the lower body from losing the continuity of the lower body.

2) Two misunderstandings,

A influenced by the pole, the movement amplitude becomes smaller, such as Lao Wang,

B action can not be released without holding the pole, resulting in excessive rotation of the body, such as changing channels,

C the center of gravity moves backward, and the leg force is not used as the starting point. Like a clock.

Solution,

Explain the concept of the core strength of the action, then move as much as possible to achieve the shortest time and concentrate all your strength on the ball. (See the article on shot put for details)

3) Kick and change legs to explain. A player with good reference skills, such as Lan, once

4) Get the 3-4-5kg ball as soon as possible to meet the test requirements.

Increase practice time and ensure technical proficiency.

5) Turn the camera into a camera, Brother Hao,

Strengthen the teaching of holding the ball, tighten the ball around the neck, and throw the ball with the elbow at shoulder height.

6. 1 1-6. 16

The shot put will enter the left and right sides as soon as possible, with a weight of 4-5 kg, and continue to develop core strength training.

6. 18-6.23

Throw the shot back as soon as possible, 5-6 kg (light and heavy alternately), and you can use discus training method (2.5 kg barbell instead) in the morning.

Use a small number of heavy balls for training in the preparation period, and alternately use light balls and ordinary balls before the game.

Elastic band assisted static exercise.

Protection of wrist and waist in shot put practice.

3 in-situ horizontal shot put

Lock the left leg in practice, and use linear force (linear force) to eliminate most of the rotating force in the in-situ frontal shot put.

? Both feet are in a standard preparation posture: the left foot rests on the toe board and the right foot is placed in the middle of the throwing circle (Figure 3. 17a). Move the center of gravity to the right side of the body, bend the right knee slightly to stress, and prepare the left knee for vibration.

? Do not rotate the upper body backwards, but perpendicular to the throwing area. The technical essentials similar to the in-situ frontal shot put begin to throw: the right body rotates inward, with the sole of the foot as the axis, the heel is pulled outward, and the center of gravity shifts to the left side of the body (Figure 3. 17b).

This action completes the linear force from the ankle to the shoulder and then turns the shoulder to the throwing area, while paying attention to locking the left body (Figure 3. 17c). The release point is when the left leg is in the highest position. Don't turn around unless you need to keep your body balanced.

Static work

Static practice starts from the back of the throwing circle, ready to throw, and keep the position of putting the ball in place. This exercise is actually a test exercise of throwing preparation posture and body balance.

For athletes, this exercise is a way to know whether the action is correct or not. For the coach, this exercise means slowing down to check whether the athlete has mastered the throwing preparation and body balance.

? At the beginning, the static exercise should be completed by the coach and the athletes, from which the athletes can experience the accurate movements, and the coach can guide and correct the problems they see. With a better understanding between coaches and athletes, this exercise can be gradually completed by athletes independently.

? When the athlete stops at the center of the throwing circle, it is necessary to carefully analyze the reasons. If the pause is caused by a balance problem, this exercise will clarify the problem. But if athletes have the habit of pausing, this exercise may aggravate this bad habit.

There are many technical problems in shot put.

1 stand upright. Require shooting at the highest point,

Solution, handrail, elastic band simulation.

Pay attention to the two videos in front of everyone to do technical movements in next week's training.

2 line of sight direction: you should look at the flying direction of the ball, not at the ground.

The speed of action mainly depends on its explosive power, followed by skill, snatch and clean and jerk, increasing weight without increasing the number of arrays.

3 the movements above the chest, shaking the chest, extending the arm and picking the fingers sideways, have poor completion and consistency,

Solution, assisted by elastic belt

Some people turn too slowly and too much.

Solve problems, pay attention to body rotation, and support actual combat.

Technical problems of shot put

By observing the shot put technology of other schools, we found that our back projection technology is technically advanced, but it is not perfect enough. Especially the speed of rotation and the rotation of the driving foot in the front foot are not the best.

be almost perfect

The main problem is

1 Support your right foot and lean forward. Solution: the elastic rope heats up slowly,

2 hand speed wrist fingers stand upright and throw the ball up.

3 shooter. Solution: land with your feet forward,

There are many problems in shot put, starting with javelin assist and grip assist. Teach side throwing,

In order to avoid overexertion of shoulder in shot put training, the training of javelin fulcrum was added.

At the same time, in technical practice, follow the following order:

1 frontal throw

A the left and right feet are parallel, and both of them depend on the board. B The left foot remains unchanged, and the right foot retreats to 30 C. The left foot remains unchanged, and the right foot retreats to 60 degrees.

2 side shots (if you don't hold the ball well, otherwise you won't turn)

3 throw it back.

Improvement of shot put technology;

1 The key to strength is to lean back reasonably, hold your chest out, make full use of pectoralis major, and push the ball out at an angle similar to bench press. The position and hand shape of holding the ball should also be placed at an angle more conducive to flat push.

The force of the lower body stepping and the force of the arm driving the waist and abdomen to rotate are also an accelerated process.

Technical problems of fourth shot put

A coach who can't demonstrate himself is not a good coach.

At the beginning, the body is controlled on the right leg again, and the ball palm is slightly forward.

Strength throwing means that the center of gravity is controlled between the two feet, and the strength of the hind legs is the initial point. Hips are passed on the ground, and the upper body leans back slightly. The palm holding the ball faces forward, and the upper body leans back at a certain angle to ensure that the ball will not slide down.

At the same time, a certain reclining can fully stretch the pectoralis major muscle and make it exert its isometric strength.

The front legs only support the balance and coordination of the body and jump upward at the same time. Pay attention to the wrist movement, and the direction is inclined to the left by 45-60.

Common mistakes

Question 1

When shooting, the center of gravity has moved from the right side to the left side, resulting in the loss of coherence on the right side, and the center of gravity did not stay on the left side when exerting force? The feeling is that the lower limbs can't be connected, and the push is really light.

Solution: Please pay attention to the problem of controlling the center of gravity, especially the practice of hip resistance belt, and practice the "pedaling" of right leg and hip in the future.

Question 2

? The center of gravity moves forward, the ball falls off the shoulder in advance, the body does not rotate enough, and the upper body does not lean back.

Solution: Hold the ball and push the rubber band half-turn.

Question 3

Hold the ball too high, lean back enough, and hit the ball too early without using your chest muscles.

The solution is to tie a belt and pull the booster belt to experience the power of kicking the ground and turn your hips.

Question 4

There is something wrong with the center of gravity, and the buttock is not done well, so that the hand is taken sideways, and the defect is backward.

The solution is the same as above: tie the belt and pull the booster belt, experience the force of kicking the ground and send the hips around.

Question 5

The upper body turns too slowly, the center of gravity moves backward, and the body is too deep (in the case of waist injury).

Solution: Take a rest, reduce the shot put practice from 3 times to 1-2 times a week, change the adjusted shot put to triple jump (the content is the same as that of the triple jump on Tuesday), and focus on pushing elastic belt in situ, and learn to control the center of gravity and make quick efforts.

Question 6

The center of gravity is not on the hind foot (Figure 1 Without this problem, Figure 2 is more serious)? No chest? The hand missed the ball

Solution: improve the method of holding the ball, no longer use the palm to hold the ball plus upper limb strength training, especially the strength of fingers and wrists, and the center of gravity of the ball in the hand when preparing.

Question 7

I didn't stand up, I didn't stand up (I don't think I leaned back)

The solution is to strengthen the upper body strength such as bench press and hard pull.

Question 8

It is not a problem that the movements are not in place and the chest strength is not obvious. You can practice your strength later.

When the body pushes the ball, it doesn't lean back, it leans back,

As can be seen from the above picture, in fact, the second lens has a backward tilt. Compare the picture below,

It can be seen that the main problem is that the hip joint is not stretched enough, and there is no hip movement, so the strength of the lower limbs cannot be transmitted to the chest through the waist.

Solution: Take elastic belt, practice your legs and hips, and kick around.

Question 9

? The soft one, with insufficient core strength, knows nothing about the throwing technique I taught.

Question 10

The angle of the wrist holding the ball causes the shooter to swing too small, the lower body and pedal rotate, and the movement is small, which is a lack of confidence in his ability.

Solution: first slow down and do technical movements well, and then increase the range of movements. Of course, everything must be supported by sufficient strength.

Details are as follows:

1 The shot put is light on Monday and normal on Wednesday. On Thursday, some more skilled shots can use overweight balls.

Elastic belt, practice without the ball comes first, and practice with the ball will follow the actual combat.

? What I want to explain here is that the technical skill of the practice without the ball: "Push forward and lean back" does not need to be completely done in the practice with the ball, because it will prolong the process of exerting force, but in actual combat, it may only be necessary to reduce the technical action range by 30%, which can ensure the whole action to break out in one go and quickly.

? Based on the above theory, Thursday's shot put training cancelled two exercises related to elastic rope.

The second exercise is to increase the hip joint on the basis of the video, and hold your head high.

launch

Monday (light ball practice technique)

4KG for men and 3kg for women.

Push-ups with downward inclination and push-ups with 6x2 off the ground.

The front kettle swings (barbell lifts and pinches) and pushes.

After explaining the frontal technique, quickly enter the side swing (other full-body exercises have had similar exercises. )

Lean back to the right, low pull-ups and elastic belt 2x5.

Push forward first, enter quickly, push up after low position.

Push up, lean over and grab with your fingers. Counter dialing

Throw forward (5-6 times)

Hold your chest out, lean back and cross your chest for a long time (6-8 times)

In-situ discus throwing (3 kg barbell)

Two people throw 0-30-60, 4-5 times at each angle.

Special strength 600-630

Push barbell teammates with one hand 3×3(25% 1rm).

7 Death mine rack 3 groups X 10

8 Forehand grip and backhand grip wrist bending

Super group 3 X 10

The massage time was changed to the next morning.

Normal weight on Wednesday

Push-ups and barbell lifts 6X2.

Shake ((dumbbell) the kettle bell horizontally.

Try to hold the barbell piece.

Backward low tension resistance belt swing elbow 2x5

Push up, lean over and grab with your fingers. Counter dialing

Throw forward (5-6 times)

Hold your chest out, lean back and cross your chest for a long time (6-8 times)

In-situ discus throwing (3 kg barbell)

Complementary dynamic graph

Two people throw 0-60-90, 4-5 times at each angle.

Special strength 600-630

One-arm barbell bench press (vomit? )

Teammate assistant 3×3(25% 1rm)

7 barbell lateral lunge 20X3(20% 1rm)

8 Forehand grip and backhand grip wrist bending

Super group 3 X 10

The massage time was changed to the next morning.

Actual combat experience on Thursday

Star jump 8- 10 push-ups 6- 12

Turn around 10X2 lying on the ground, cross your legs 6-8.

Barbell pieces pinch 6X2 and orangutans hang 3X2.

Training without elastic rope

Push up, lean over and grab with your fingers. Counter dialing

Throw forward (5-6 times)

Hold your chest out, lean back and cross your chest for a long time (6-8 times)

In-situ discus throwing (3 kg barbell)

Supplementary diagram

The two throw each other 0-90 degrees+4-5 times each.

High level, technical stability can be 6kg)

Three field simulation tests (6kg)

Special power

Push the barbell on the bench with both hands.

Teammate 3×3 (not more than 50% 1rm and not less than 30% 1rm)

7. The transfer weight of the standing load-bearing body is 20X3.

8 Forehand grip and backhand grip wrist bending

Super group 3 X 10

Relax: 1 prone bird 2 hanging on the horizontal bar

Video analysis of shot put (Thursday)

The practice of shot put, middle throw and discus should be increased to 3.5kg.2.5kg, and at the same time, attention should be paid to safety and the distance should be far away from the runway.

Warm-up exercise should cut into the actual role. Many people don't know the meaning of this exercise.

Many people also have the habit of moving forward and sending their shoulders.

If the strength is not right, we should pay attention to two problems. Elbow joint is too high to find pectoralis major?

Is it because of the holding posture that the ball is finished, and the strength of pectoralis major and wrist fingers can't be connected?

Technical scoring standards in animation,

Basic station 1, toe in front of one side, 10.

Pre-swing the palm of the ball directly in front, which feels like kicking. 10 point

3 The center of gravity is controlled below the body, 10.

4. Turn hips and stand hips slightly backwards 10.

5 Left foot support and upward jump

6 heads up 10 score

7 pectoralis major strength 10 point

8 positive force, that is, no body turning 10 points.

9 The pectoralis major muscle links the wrist and fingers to exert force, that is, the arm is not fully extended, 10.

10 overall consistency

yellow

Yellow? Self-evaluation 63 (teacher evaluation 6 1)

1, toe in front of one side, 8 points, insufficient forefoot angle.

Pre-swing the palm of the ball directly in front, which feels like kicking. eight

3 the center of gravity is controlled at 6 points below the body.

4. Turn your hips and push your hips back slightly, 5 points, 2 points.

5. Support your left foot and jump up for 2 points without jumping up

6 Look up for 2 minutes and look up slightly.

7 pectoralis major strength 0 points

8 is the opposite of force, that is, no object turns its head for 8 points.

9 pectoralis major muscle links wrist and finger to exert force, that is, the arm is not fully extended, 7 points.

10 overall coherence 5.

Li self-rated 26 points (teacher rated 23 points)

The basic position of 1, the toe is in front of one side, 6 points, and the forefoot angle is not enough. (After 2 points, the toes should be at least perpendicular to the throwing direction. )

Pre-swing the palm of the ball directly in front, which feels like kicking. 2 points, no sense of turning (pedaling, turning too early, too much. )

3 the center of gravity is controlled at 8 points directly below the body (0 points means that the whole person flies out).

4 Hip rotation and hip extension are slightly backward by 0 points, and the backward degree is insufficient.

5 Left foot support and upward jump 0 points (6 points, jumping very high, but not supporting or upward jump)

6. 0 is not enough.

7 pectoralis major strength 0 points

8 is the opposite of force, that is, no object turns its head 0.

9 pectoralis major muscle links wrist and finger to exert force, that is, the arm does not need to be fully extended, 5 points.

10 overall coherence 5. (10, strong explosive force means that the whole action is doubled, but it can still be completed quickly)