What are the shot put practice methods?

Among the many competition events, shot put is one of them and is also popular among many young people. It can effectively exercise our arm strength and also have a good effect of strengthening the body. Don’t underestimate sports like shot put. It requires many methods. So the editor below will explain to you in detail what are the shot put practice methods! I hope the following information can be helpful to you.

★Methods:

★Freehand sliding practice outside the circle:

Swinging leg swing exercise: Hold a fixed object or a partner's hand at shoulder height with your left hand. When the left leg is retracted and approaches the right leg, it is quickly swung toward the toeboard.

The method is the same as above, but before the left leg swings in the throwing direction, the body's center of gravity moves slightly backward, then the left leg swings and the right leg extends to push the body in the throwing direction.

Exercise to stretch your right leg: Stand upright with your legs forward and back (feet shoulder-width apart), with your body weight between your legs. Bend your upper body slightly forward. From this position, quickly draw your calves under your center of gravity to bear your body weight and maintain balance. When the right foot is brought under the center of gravity and is about to touch the ground, the left leg quickly steps back to form the final posture before exerting force.

Freehand sliding exercise: Stand tall, swing your legs to a certain height, and while recovering, gradually bend your right leg to lower your center of gravity. When the left leg is pulled back close to the right leg, bend the knees and curl up the body. After the body is stable, immediately start sliding. After becoming proficient in the movement, you can perform continuous sliding.

★Sliding with a lighter shot put: In teaching practice, although students have initially mastered the technique of sliding with bare hands, it is often difficult to complete the task after holding the ball because of the certain weight it carries. In order to ensure the coordination of the movements, you can use a lighter shot put when you start sliding with the ball, and then gradually increase the weight.

Sliding shot put: Sliding shot put is performed on the basis of preliminary mastery of sliding and final force.

★Final effort

At the end of the slide, the right foot touches the ground before the left foot. After the right foot touches the ground, the right leg actively extends, pushing the right hip to rotate in the direction of throwing. The upper body is gradually lifted during rotation, while the trunk muscles are actively contracted. The left arm and left shoulder are higher than the right shoulder, and the shot put is kept as low as possible, with most of the weight still on the bent and compressed right leg.

Extend your right leg, further pushing your right hip in the direction of the throw, and push the ball out with your right arm quickly and powerfully. When the shot put is about to be released, turn the wrist slightly inward and flex it at the same time, then pull the ball out quickly and forcefully so that the shot put leaves the fingers.

After the shot put leaves the body, bend or exchange the legs to lower the center of gravity, cushion the forward momentum, maintain body balance, and avoid going out of the circle and committing a foul.

★In the specific teaching steps of sliding shot put, first, you need to repeatedly practice the coordinated movements of extending the right leg and supporting the left leg after sliding, to solve the connection between sliding and pushing the ball, and secondly, use a lighter shot put to perform sliding and pushing the ball outside the circle.

The above is an introduction to the method of practicing goal putting. After my explanation, I believe everyone has a more comprehensive understanding. During the exercise, you should not only use strength in your arms, but also in your legs and feet. Therefore, shot put is a whole-body exercise. It can relieve the pressure on our body and correct the cervical spine.