How are the explosive power training methods of shot put similar?

We should all be familiar with shot put, which is an event in elementary school, middle school, and high school sports meets as a competitive sport. Shot put is also an ancient event in our modern Olympic Games and an indispensable event in ball games. Shot put cannot be pushed out with brute force. It requires explosive power, and explosive power is directly related to strength and speed. Therefore, explosive power must be strengthened during normal training. Shot put explosive power training methods: 1. Training methods to stimulate explosive power (a) Electronic teaching method: Based on the characteristics of young athletes' strong imitation and comprehension abilities, before teaching and training, they should first watch excellent domestic and foreign shot put technology pictures and standard teaching videos. In particular, the use of technical means such as freeze frame, change frame and replay at the final point of force can help them further understand the correct technical essentials of the final force of shot put, deepen their impression of standard technology, and make them understand the role of explosive power in throwing.

2 Leg explosive power exercise: single-leg step jumping: step jumping is the best exercise method to stimulate leg explosive power. It is a jumping exercise that overcomes one's own body weight. The movement is simple and easy to learn. It can make the leg extension action fully, and the movement is completed in an upward jump. In order to maintain their balance, athletes must speed up the effect of pushing and stretching to jump upwards, which can effectively stimulate the explosive power of the legs and increase the strength of leg extension. Jump 8-10 steps and repeat 4-6 sets.

3. Explosive upper limb exercise of pushing the barbell upward quickly with both hands in front of the chest: stand with your feet slightly wider than the shoulders (taking the right-hand shot put as an example), with the right foot slightly in front and inward, knees slightly bent, the center of gravity of the body starting to be on the bent right leg, hold the barbell with both hands and place them on both clavicles, and use the explosive power of the whole body to push the barbell upward continuously. The barbell weighs 20-30KG. Do each exercise 8-10 times and repeat 4-6 sets. Requirements: Keep your head and chest out, and your feet should not leave the ground when doing the movement at an angle of about 42º. The biggest feature of the rapid push-up exercise is that it is consistent with the final force method of the shot put, both of which emphasize linear force. Practice at your maximum speed and repeat as many times as you can according to your individual circumstances. In principle, the number of repetitions should not cause a decrease in your ability and speed in the next practice.

4 Dumbbell single-arm shoulder press exercise with coordinated leg force: Stand with your feet apart, bend your knees, hold the dumbbells on your shoulders, start with your legs, and push up quickly and continuously with the force reaching your palms. The dumbbells weigh 5-10KG. Do 4-8 exercises in each set. Repeat 2-3 sets to experience the coordinated and powerful muscle feeling throughout the body. When practicing, first make the athletes understand the concept of correct force technology, and then gradually teach students the correct order of force application and how to quickly apply force (i.e. explosive force) when pushing and lifting.

5 Rubber band pulling exercise: Fix a long rubber band in one place, shoulder-width apart, stand in the preparatory posture for a shot put, then push your legs, hips, turn your body, and use your hands to pull the rubber band forward over your shoulders. Requirements: The faster the speed, the better, and the force should reach the palm of your hand. Do this 6-10 times in a set, repeat 3-4 sets, and feel the feeling of using the whole body to push, turn, and push.

6. Throwing light equipment exercises: hold a light shot put or a small iron ball, stand sideways, step your left foot slightly to the left, and at the same time bend your right leg into the final force position. As soon as your left foot touches the ground, your right foot immediately explodes and pushes the ground with force, doing the shot put action. The ball weighs 3KG, and each set of exercises is repeated 6-8 times.

7 Complete shot put technique practice: In order to increase the enthusiasm for practice, first use light equipment and gradually perform lateral shot put technique exercises in place to master the correct technical movements. The purpose of mastering the correct explosive force technique is to improve athletic performance. Coaches should let athletes experience the correct force technique movements and practice repeatedly to achieve proficiency. Speed ​​requirements must be met during practice, and in particular, the range of motion must be as large as possible so that the body can be stretched and coordinated to produce the greatest sense of force and speed. When practicing, it is better to do fewer times, but the speed must be fast. Once the speed drops, stop practicing.