Methods of teaching ball throwing. Throwing a ball at a distance. Ball Throwing Basics

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History of development In ancient times, residents of different states (or rather even territories) were constantly at war with each other. Some defended themselves, while others, on the contrary, conquered new territories. Before the advent of gunpowder, all weapons were swords, pikes, spears and arrows. The strongest and fastest won. The one who hit the target more accurately, the one who could correctly assess his strength and escape from hand-to-hand combat in time by throwing a spear or pike. This skill was a direct path to survival and victory. That is why in peacetime soldiers did not stop training. In order to evaluate their skills and compare them with the skills of other warriors, competitions were held in throwing spears and pikes. Most often these were competitions for throwing distance and accuracy of hitting the target. In modern conditions, athletes master throwing a ball at a target, not a weapon. . To this day, track and field athletes compete in throwing the javelin, discus, and shot. All these sports are classified as athletics. We acquire our first skills at school, when we learn to throw a ball in physical education lessons.

Throwing as a means of physical education Throwing is one of the means of physical education and special training of schoolchildren and is an applied, coordination-complex motor action, in the process of which a large number of motor parts of the body are involved, the work of which requires consistency in their movement and proportionality of efforts in space , in time and by muscle effort. Exercises with balls and throwing itself help strengthen the main muscle groups, especially the muscles of the shoulder girdle and arms; develop agility, strength and speed; eye and accuracy; orientation and all types of coordination (V.I. Lyakh, 1987), sense of rhythm. Throwing is a military application and is an important part of preparing young people for military service, as it promotes comprehensive physical development. Throwing in full coordination, with the participation of large muscles of the torso and limbs, contributes to the formation of a physique, which is an important condition for ensuring the vital functions of a developing organism.

Why study? One of the means of physical development and special training of schoolchildren and youth is throwing small balls. In terms of execution technique, it is largely similar to the technique of throwing grenades and spears. Therefore, at the initial stage of training, throwing balls becomes an effective means used to master this type of technique. In accordance with the school curriculum, throwing small balls is carried out at a distance from a place and from a run, when the movement technique is basically identical to the technique of throwing a javelin, as well as at vertical and horizontal targets.

Throwing is included in the athletics section of the school curriculum and is a mandatory motor action for schoolchildren to study from primary school. Throwing is an exercise for track and field athletes that requires “explosive” muscle effort (short-term, but with maximum tension). The goal of any throw is to move the sports equipment as far as possible from the athlete. Despite its apparent simplicity, throwing is a rather complex exercise. When throwing the ball, you need to evaluate the speed and strength of the hands, correlate them with the run-up and understand at what moment you need to actually “let go” of the ball so that it flies far and the athlete remains standing (and does not fall, for example, or step over the line ). All this also allows you to develop analytical skills: analysis of the most advantageous starting position, the speed of the run-up and swing, and finally, determining the point of application of maximum effort when throwing.

Basics of throwing technique. Throwing a ball consists of three phases: 1. Holding the ball and running up. The small ball is held, not pressed against the palm, by the phalanges of the fingers of the throwing hand. The index, middle and ring fingers are placed behind the ball like a lever, while the thumb and little finger hold it on the side.

Before starting the run, the ball is held above the shoulder in a bent arm, the elbow of which is at ear level.

Run-up: The run-up is performed at a uniformly accelerated rhythm and consists of two parts: from the start to the control mark and from the control mark to the bar. The first part of the run (preliminary) begins from the starting position to the control mark. The goal of this part is to pick up the initial speed and accurately hit the control mark with your left foot. The takeoff is performed with a normal running step on the forefoot. The run-up length is 6-12 running steps. The second part of the run (the final one) depends on the speed of advancement, the length of steps and the method of stopping after the throw. It starts from the control mark and ends at the place where the final effort is performed, so the second part of the run is called preparation for the throw (final effort). The task of the second part is to retract the projectile (ball, grenade) to “overtake” it and maintain optimal speed before the final movement. The steps in this part of the run are called throwing steps and are performed with slight acceleration. The number of steps depends on the method of retracting the projectile and ranges from 4 to 6 throwing steps.

In practice, there are several ways to move the ball while performing throwing steps. These are: abduction “straight - back”, “arc forward - down - back”, “arc up - back”. However, when throwing a small ball, the simplest and most common method is the “straight-back” retraction. This method is easier to master; makes it easier to maintain a straight run on the take-off run; The ball is taken back in four throwing steps.

When you hit the control mark with your left foot, you take the first throwing step with your right foot. The foot is placed on the toe directly in the direction of movement, the position of the pelvis remains the same as in the first part of the run. But the shoulders begin to turn to the right and the right hand with the ball is gradually pulled back, bent at the elbow joint. The left arm, bent at the elbow joint, moves forward. The second step with the left foot from the toe is accompanied by a further turn of the shoulders to the right and full straightening of the right arm with the ball, turning the pelvis to the right. The hand with the ball is located just above the same (right) shoulder. To maintain speed, the torso is in a vertical position. The chin is located at the left shoulder. Leg movements should be active, springy and performed like running away from a projectile. After the second step, the full abduction of the hand with the ball ends.

The third, penultimate step is called “crossing”. It is the connecting link between the preliminary and final parts of projectile acceleration. The main task of the “cross” step is to “overtake” the ball and bring the left foot forward while placing the right foot on the support.

The “cross” step is performed by vigorously pushing off with the left and swinging the right leg. The right leg is quickly brought forward and placed from the heel with the toe turned outward; shoulders and pelvis turn to the right; the body leans to the right - back; the right hand with the ball is straight, palm up at shoulder level, the left hand is bent at the elbow joint and located in front of the chest. Finishing the “crossing” step, the foot of the right foot, from the heel and outer arch, stands on the entire foot at an angle of 30 degrees to the run-up line. When performing a “cross” step, the advance of the legs and pelvis of the upper body and the arm with the ball increases even more compared to the second step. In this way, the projectile is “overtaken,” as a result of which the muscle groups involved in the final effort are tensioned.

The fourth throwing step is performed by actively stopping the left leg straight forward from the heel and the inside of the foot with the toe inward. The hand with the ball and the axis of the shoulders are on the same straight line with the run-up line.

2. Final effort (throw): The final phase of the throw begins before the left foot is planted in the fourth throwing step at the moment of passing the OCMT over the right supporting leg. This step is performed without a flight phase. In the final movement, it is necessary to maximize the speed gained during the run-up at the moment of the throw: After passing the OCMT, the right leg begins to actively unbend, turning the hip inward in the direction of the run-up. From this moment the “capture” of the projectile begins. The “grip” element is necessary for subsequent tension of the muscles of the torso and throwing arm involved in the release of the projectile. . The left leg, almost straight, is placed from the heel at a distance of about one foot to the left of the run-up line with further transition to emphasis on the entire foot. This is necessary to create conditions for rotational-translational movement around an axis, conditionally passing through the left foot and left shoulder. At this moment (after the “grab”), the right arm with the projectile is bent at the elbow joint, and the forearm and hand, being behind the shoulder, are supinated. At the same time, the left hand begins to abduct to the left and pronates.

Straightening the right leg and turning the right side of the pelvis forward, the thrower, while “pulling” the projectile, comes out with his chest forward, moves his right elbow forward and upward and moves into the “stretched bow” position, so named because of the external resemblance, where the right hand is with the projectile , the arched torso and left leg form a corresponding arc. Next, by contracting the pre-stretched muscles and using the inertia of the “thrower-projectile” system, the torso is extended and the chest moves forward. The final part of the final effort is carried out by the most powerful movement - the “jerk”. The release of the projectile ends with a whip-like movement of the forearm and right hand. The hand with the projectile passes over the shoulder. At the moment of the throw, the left leg stops the movement and straightens completely. All elements of the final effort are performed as a single movement. The effectiveness of the throw depends on the sequence of braking of the body parts in the final, starting from the lower ones and ending with the upper ones, to transfer the total amount of movement into the projectile.

3. Braking (maintaining balance after a throw): after releasing the ball, to extinguish the inertia of movement, a jump is made from the left foot to the right in front of the arc that limits the location of the throw. The jump is performed by turning the body to the right side, placing the right leg at an angle of 45 degrees and bending the knee joint.

Typical mistakes The hand with the ball is lowered below the shoulder line and bent at the elbow joint. This leads to the fact that there will be no long throw, possibly resulting in injury to the elbow joint. The left hand is lowered down during the throw. This leads to “unwinding” of the shoulders and the ball will fly out of the throwing sector to the left. The chin is lowered and the gaze is directed downward. This does not make it possible to control the angle of departure of the projectile. The throw is performed without turning the shoulders. The “grabbing” of the projectile and the position of the “stretched bow” are not performed. As a result, there is no long throw. The hand works slowly when executing the throw itself. There is no whipping hand movement. Excessive tightness of the right hand. Deflection of the body to the left from the direction of throwing the ball and bending of the left leg at the knee at the moment of pushing out the projectile. This leads to an inevitable loss of the initial speed of the ball leaving the hand.

Flight of sports projectiles The trajectory (in particular, the range) of a projectile's flight is determined by: the initial speed of departure, the angle of departure, the location (height) of the projectile's release, the rotation of the projectile and air resistance, which, in turn, depends on the aerodynamic properties of the projectile, the strength and direction of the wind , air density.

The initial take-off speed is the main characteristic that naturally changes with the growth of sportsmanship. In the absence of air resistance, the projectile's flight range is proportional to the square of the departure speed. The height of the projectile release affects the flight range. The projectile's flight range increases approximately as much as the projectile's release height increases.

Departure angles. The following main departure angles are distinguished: 1. Elevation angle - the angle between the horizontal and the departure velocity vector (it determines the movement of the projectile in the vertical plane: above - below). 2. Azimuth – departure angle in the horizontal plane (to the right – to the left, measured from a conventionally selected reference direction). 3. Angle of attack – the angle between the take-off velocity vector and the longitudinal axis of the projectile. Javelin throwers strive for an angle of attack close to zero (“to hit the javelin exactly”). Discus throwers are advised to release the discus with a negative angle of attack. When the balls, cannonballs and hammer are flying, there is no angle of attack.

Projectile Rotation and Air Resistance Projectile rotation has a dual effect on its flight. Firstly, rotation seems to stabilize the projectile in the air, preventing it from “tumbling.” Secondly, the rapid rotation of the projectile bends its trajectory (the so-called Magnus effect). If the ball is spinning, the speed of the air flow on different sides will be different. While rotating, the ball carries away adjacent layers of air, which begin to move around it (circulate). In those places where the speeds of translational and rotational movements add up, the speed of the air flow becomes greater; on the opposite side of the ball, these speeds are subtracted and the resulting speed is less. Because of this, the pressure on different sides will be different: more on the side where the air flow speed is lower.

Projectile Rotation and Air Resistance If an air flow flows around a projectile at a certain angle of attack, then the air resistance force is directed at an angle to the flow. This force can be decomposed into components: one of them is directed along the flow - this is drag, the other is perpendicular to the flow - this is lift. It is important to remember that lift is not necessarily upward; its direction may be different. This depends on the position of the projectile and the direction of the air flow relative to it. In cases where the lifting force is directed upward and balances the weight of the projectile. he can start planning. Planning the javelin and discus significantly improves throwing performance. If the center of pressure of the air flow on the projectile does not coincide with the center of gravity, a rotational moment of force occurs and the projectile loses stability. A similar picture and problem of maintaining stability arises in the flight phase of ski jumping. The absence of rotation is achieved by choosing the correct posture, in which the center of gravity of the body and the center of its surface (the center of pressure of the air flow) are located so that no rotational moment is created.

The force of action in moving movements is usually manifested by the end links of a multi-link kinematic chain. In this case, individual links can interact in two ways: 1. In parallel - when mutual compensation of the action of the links is possible; if the force exerted by one of the links is insufficient, the other link compensates for this with greater force. Parallel interaction is possible only in branching kinematic chains (actions of two arms or two legs). 2. Consistently - when mutual compensation is impossible. With the sequential interaction of links in a multi-link kinematic chain, it often happens that one link turns out to be weaker than the others and limits the manifestation of maximum force. It is very important to be able to recognize such a lagging link in order to either purposefully strengthen it or change the movement technique so that this link does not limit the growth of results.

List of sources used Zhilkin A.I. Athletics: textbook for universities / A.I. Zhilkina, V.S. Kuzmin, E.V. Sidorchuk. - M.: Academy, 2008. - 464 p. https: //infourok. ru/metodika_obucheniya_metaniyu_myacha. 570072. htm http: //medbookaide. ru/books/fold 9001/book 2061/p 13. php http: //mystud 2011. narod. ru/DOCs/tema 8. pdf http: //www. studfiles. ru/preview/6211824/page: 4/

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Introduction.

One of the means of physical development and special training of schoolchildren and youth is throwing small balls. This throwing technique is largely similar to the javelin throwing technique. Therefore, at the initial stage of training, throwing balls becomes an effective means used to master this type of technique.
Throwing projectiles

Throwing sports equipment in athletics is carried out at a distance. The result of throwing depends on the athlete’s skills, strength and speed of his movements. Throwing is performed in various ways: from behind the head (ball, grenade, javelin), with a turn (discus, hammer), pushing (shot). Sports equipment for throwing have a certain mass and shape, and are used taking into account the gender and age of those involved.

The following factors influence the range of projectiles: the initial speed of the projectile; departure angle; the height of the point at which the projectile leaves the hand; air resistance.

The initial speed of the projectile's departure depends on the force applied by the thrower to the projectile, on the length of the path traveled by the projectile in the thrower's hand, and on the time it takes the projectile to travel this path. The longer the path and the shorter the time of application of force, the higher the initial velocity of the projectile. The preliminary speed of the projectile is created by running, turning, and jumping of the thrower. This is achieved by “overtaking” the projectile in the final part of the takeoff run. Discus throwers perform this “overtaking” during the turn, javelin and grenade throwers - during the run, shot putters - during the jump.

The reduction in the time of impact of the thrower on the projectile at a constant path depends on the force of the thrower and the speed with which it acts on the projectile. Therefore, one of the main goals of training a thrower is to improve strength and speed.

Having increased the speed of the projectile to the limit, the thrower in the final part of the movement (run-up, turn, jump) produces additional force and releases the projectile at a certain angle to the horizon.

The launch angle of the projectile has a great influence on the result. Theoretically, the greatest flight range can be achieved at a departure angle of 45°. In practice, the departure angle is usually somewhat smaller (from 30 to 43°).

The height of the projectile's departure point depends on the length of the thrower's body and the length of his arms. It does not have a significant impact on the result.

Air resistance reduces the horizontal speed and range of the projectile. For projectiles that have a gliding shape (disc, spear), air resistance can also play some positive role. As is known, the air environment in these cases creates a lifting force, which increases the time and, consequently, the flight range of the projectile. The air environment has a slight influence on the result in throwing heavy projectiles (hammer, cannonball).
Small ball throwing technique.
Holding a projectile.

The projectile is held above the shoulder just above the level of the head, and the elbow joint should not be lower than the level of the shoulder, and the angle between the shoulder and forearm should be more than 90°. This position of the throwing hand is considered the most effective before performing the second part of the run-up - preparing for the throw.

Takeoff run

The run-up is performed at a uniform, accelerated pace with a light springy step, while the athlete controls the position of the projectile and the throwing hand. The length of the takeoff run can vary and depends on the individual characteristics of the thrower. In small ball throwing, the run-up is up to 20 m.

The takeoff run can be roughly divided into two parts. The first part (6–12 running steps) of the run is carried out with the aim of acquiring the initial speed by the thrower, the second (4–6 throwing steps) is preparation for the throw. To maintain the cross work of the legs and arms during the run, the athlete, with a step of the right leg, performs a slight backward movement of the hand with the apparatus.

The run-up before the start of abduction of the projectile is performed on the forefoot with the torso slightly tilted forward. The second part of the run-up is called preparation for the throw (final effort) and is performed with throwing steps with slight acceleration, actively moving the projectile back. Typically, the start of the projectile's retraction is marked on the runway with a control mark.

In practice, there are several ways to retract the projectile at the time of performing throwing steps, but all of them are aimed at overtaking the upper ones with the lower body (legs). This is necessary to increase the path of application of force to the projectile - one of the main factors influencing the result in throwing. Schoolchildren successfully master moving the projectile back from the shoulder while simultaneously turning the shoulder sideways in the throwing direction.

However, when throwing a small ball, it is more effective and widespread to move the projectile away from the shoulder “straight back”. Bringing the hand with the projectile straight back from the shoulder makes it easier to maintain the overall straight forward movement of the thrower along the take-off run. Retracting the projectile in a forward-down-back manner allows you to more clearly control the timeliness of movements of the hand with the projectile relative to the center of gravity of the body and is a more dynamic swing, which is important for increasing the path of application of force to the projectile.

In an effort to create a high (but not maximum) speed in the takeoff, one should not allow excessive tension in the body muscles, otherwise this leads to a violation of the necessary control over one’s actions and creates additional difficulties in performing the next, most important, part of the movement.

The thrower's take-off speed is his individual feature, corresponding to his physical and technical preparedness. In the final part of the run-up, at the time of performing the throwing steps associated with retracting the projectile and taking a comfortable position to perform the final impact on the projectile, it is important to correctly perform the penultimate of the throwing steps, the so-called “cross step”. By increasing the speed of its execution, the thrower creates conditions for the transition to the throw without stopping, which will significantly increase the speed of impact on the projectile in the final effort. This is accomplished by quickly pushing off with the foot of the left leg, which facilitates the accelerated extension of the foot of the right leg, overtaking the upper parts of the body by the lower parts and facilitates the deviation of the body to the right side.

When performing a “cross step,” it is necessary to monitor the sequence and coordination of the actions of all parts of the thrower’s body. Landing on the foot with a slightly outward (25–40°) leg, which creates the impression of a “cross step,” the thrower must ensure that the projectile is fully abducted with the throwing arm. This placement of the foot with some external rotation will cause a slight rotation of the pelvis, but remember that this rotation must be necessary.

In the starting position for the throw, the student finds himself on a slightly bent right leg, maintaining a position with the pelvis extended forward. The toe of the right foot is slightly turned outward, the torso is turned with the left side towards throwing, the right arm with the projectile is pulled back and straight at the elbow joint; the left arm, bent at the elbow, is in front of the chest, creating tension in the muscles of the left side of the body. At this moment, the hand with the projectile and the axis of the shoulders form an almost straight line, the weight of the body is mainly on the right leg, the left leg touches the ground with the inside of the foot, straight at the knee joint.

Final effort

The throw begins by turning the right foot with the heel outward while simultaneously extending the leg at the knee. This extension moves the pelvis forward and upward, ahead of the shoulders. At the same time, the throwing hand turns palm up, rotating the arm at the shoulder joint and bending at the elbow. As a result of these actions, the muscle groups of the front part of the body, the front part of the thigh of the right leg and the shoulder of the right hand with the projectile are optimally stretched, and the thrower finds himself in the “stretched bow” position. From this position, the right leg continues to straighten at the knee and foot, the left leg, resting on the ground, helps move the pelvis up and forward and maintains tension in the muscles of the whole body. The thrower has completely turned his chest forward, from this position the throwing arm with the projectile moves over the shoulder past the ear, bending even more at the elbow joint, leaving the forearm and hand with the projectile as if dragging behind. These actions of the thrower significantly influence the increase in the path of application of force to the projectile, and therefore the initial speed of its departure.

Simultaneously with the forward and upward movement of the thrower's body, the left hand begins to move the elbow back with the palm outward, helping to move the body forward. It is necessary to control the position of the hand with the projectile above the shoulder. This promotes the use of large muscle groups throughout the body in the necessary straight-line impact on the projectile in the final effort. As the elbow of the throwing arm approaches the ear, the shoulders have finished turning in the direction of throwing and begin to move sharply forward. The throwing arm, passing over the shoulder, straightens at the elbow joint. Firmly resting the foot of his left foot on the ground, the thrower completes the movement of the body with a whip-like movement of the hand with the projectile. The thrower, by inertia, turns with its right side in the direction of throwing, thereby increasing the path of impact on the projectile.

Deviation of the thrower's body to the left from the direction of throwing, bending of the left leg at the knee at the moment of release of the projectile are gross errors leading to a decrease in the path of application of force to the projectile, and therefore to a decrease in the initial speed of the projectile's departure. The forward movement of the body after the release of the projectile is suppressed by jumping from the left leg to the right, turning it at an angle of approximately 45° and bending the knee joint so as not to cross the line limiting the corridor for the thrower's take-off run.

Literature used in the abstract:

Voinova, S.E.

Basic sports: athletics: Textbook / S.E. Voinova, M.Yu. Shchennikova, V.E. Lutkovsky, A.B. Yankovsky; National state University of Physics Culture, sports and health named after. P.F. Lesgafta, St. Petersburg. – SPB.:[b.i.], 2010.-137-141 p.

“Small ball throwing technique”

Compiled by:

physical education teacher

MBOU secondary school No. 1

Likhacheva Elena Anatolyevna

Introduction

Methodology for teaching the technique of throwing a small ball
Standing ball throw
Teaching the technique of throwing a ball from a full run-up

Throwing is an athletic exercise that requires short-term but significant effort, also called “explosive.” The goal of these exercises is to move the projectiles as far as possible. Throwing exercises help the harmonious development of such motor qualities as strength, speed and agility.

Throwing is rightfully considered one of the most ancient physical exercises. For many millennia, various exercises with throwing projectiles have helped improve human physical abilities, develop his thinking and ability to analyze. Throwing is a difficult exercise. After all, when throwing, it is necessary to balance the direction, amplitude, strength and speed of hand movement with the moment of release of the projectile, to choose the most rational structure of movements, starting from taking a certain starting position and ending with maintaining balance after the throw.

When throwing, all the main muscle groups of the shoulder girdle, torso and legs actively work. The exercises are performed quickly, with a large amplitude and require precision.

Methodology for teaching small ball throwing techniques

Special exercises with auxiliary projectiles, balls and grenades should take a special place when studying throwing techniques.

1. Use special exercises that develop the correct technique for handling the ball.

2. Familiarization with the technique of throwing the ball.

Solving this problem, the teacher shows the technique of throwing the ball from a full run-up, explains the features of the individual phases of throwing, and introduces the rules of the competition.

3. Teach how to hold and throw a projectile.

For a correct and accurate throw, proper holding of the projectile is necessary. The grenade is held so that its handle rests with its base against the little finger, bent and pressed to the palm, and the remaining fingers tightly cover the grenade handle. The ball is held by the phalanges of the fingers of the throwing hand. Three fingers are placed as a lever behind the ball, while the little finger and thumb support the ball from the side.

Exercises to develop proper ball handling technique

The following exercises are used:

feet shoulder-width apart, body weight primarily on the front of the feet, hand with a small ball in front above the shoulder, bent at the elbow joint, free hand down. Imitation of a throw by consistent and continuous straightening of the arm forward and upward (8-10 times without a break). The hand then continues to move down, to the side, back and to the starting position;
from the same starting position, throw a small ball to the floor;

Standing on the side - hold and guide the student's throwing arm from behind as he turns in the direction of the throw

The movement begins with the extension of the right leg forward - upward, turning the heel outward and simultaneously turning the hip to the left.

Standing ball throw

Each motor action has its own rhythmic pattern, which can be indicated by clapping or steps. The frequency of emphasis in a physical exercise can be variable. This is typical for cyclic species and their combination with acyclic ones. So, when learning to throw a ball, it is necessary first of all to determine the rhythm of this movement. Having shown the exercise as a whole, the teacher invites students to clap to mark movements that differ in the amount of effort they make:

Lowering the hand with the ball down is performed with little effort and is marked by a weak clap;

Pulling your arm back and up also requires a little effort. And here you need to make a weak cotton;

Swinging and throwing the ball, complemented by forward movement of the body, is the action with the greatest manifestation of effort; accordingly, a loud clap is made.

This distribution of effort

preserved when throwing the ball from three,

five or more steps.

Teaching the technique of running up and kicking the ball

Several options for performing throwing steps and methods for retracting throwing steps and methods for retracting the projectile are used.

Throwing from 4 side steps with the ball moving 2 steps in a “straight-back” manner;
Throwing from 4 throwing steps with retraction of the projectile by 2 steps using the “up-and-back arc” method;
Throwing from 4 throwing steps with retraction of the projectile by 2 steps using the “forward-down-back” method;
Throwing from 5 throwing steps with the ball moving 3 steps in the “forward-down-back” manner;

Teaching the technique of throwing a ball from a full run-up

The following exercises are used for this:

From the starting position, standing facing the direction of throwing, the left leg is in front, the projectile is above the shoulder, the left foot approaches and hits the control mark, in combination with taking the ball away;

The same, but with the addition of a cross step;
The same, but with throwing, emphasizing the acceleration and rhythm of throwing steps after the control mark and paying attention to the coordination of movements of the legs, torso, and arms in the phase of performing the final effort.

The listed exercises are performed with 6-8 running steps, first at low speed, and then as the correct movements are mastered.

Improving ball throwing technique

HOLDING THE BALL

1. The index, middle, and ring fingers are placed behind the ball, and the thumb and little finger support the ball from the side.

2. The grenade is held with a tight grip; it is most convenient to hold the projectile closer to the end, so that the little finger rests on the end of the handle.

3. The hand holding the projectile is not tense.

RUN-UP

When performing a run-up:

The run-up is carried out strictly in a straight line from 10 to 12 m (the length of the run-up is strictly individual);

The run-up is performed with acceleration, but it should be remembered that too much speed makes it difficult to execute the throw correctly.

SWING

When performing a swing:

At the end of the run, straighten your arm and swing back;

At the same time, turn your torso to the right;

Then a “cross step” is performed, i.e. a step is performed with the right foot with the toe towards the outside, with the pelvis turning in the same direction; this step is performed much faster than others to go around the torso.

THROWS

When throwing:

The left foot becomes slightly to the left of the run line;

The body vigorously turns its chest towards the direction of the run;

The arm, slightly bending at the elbow, passes over the right shoulder, and the projectile is thrown up and forward.

Particular attention should be paid to ensuring that the hand with the projectile first lags behind the body, thereby creating conditions for the throw. These movements, combined with straightening the legs, contribute to the power of the throw.

BRAKING

The forward movement arising under the influence of the inertia forces of the run-up and the thrower's efforts must be extinguished so as not to step over the line. This is achieved by crossing over the left leg. When rising onto your toes, you need to quickly jump onto your right foot.

Mistakes made when throwing

To avoid injuries, before throwing projectiles, it is necessary to perform special and preparatory exercises to warm up and improve mobility, especially in the shoulder and elbow joints.

Holding the ball too tightly or too loosely.

The pelvis and right leg are turned too far to the right.

The throwing arm is not fully extended.

When throwing, the throwing arm is moved too far away from the body.

When throwing, the head and upper body deviate to the left.

The left leg “stops,” causing the thrower to bend at the waist.

The right leg is pointed forward, so normal transfer of force is impossible.

Klevtsova Elizaveta student 6 "B"

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ATHLETICS: BALL THROWING Performed by: Elizaveta Klevtsova, student 6 “B”

Already in the earliest period of his development, man was forced to hunt large animals. Hunting with the use of throwing weapons had a special place. Throwing hunting weapons significantly increased hunting productivity. Moreover, throwing was diverse: not only specially made tools were thrown, but also sticks, stones, etc. Throwing, as a type of specifically human activity, requires quite a long and labor-intensive training, since it is associated with complex coordination of movements, especially when it comes to hitting a fast-moving target.

Running, jumping and throwing as means of physical education were formed in Ancient Greece, where they were part of the program of the ancient Olympic Games. Dart and discus throwing were part of the pentathlon. Throwing a ball and playing ball were the most beloved and widespread games in Greece and Rome during all periods of the existence of these states, which best indicates the importance and expediency of these exercises. They were practiced by both boys and adult men, both girls and women, and they were studied in a certain sequence, adhering to certain rules.

Throwing is an exercise for track and field athletes that requires “explosive” muscle effort (short-term, but with maximum tension). The goal of any throw is to move the sports equipment as far as possible from the athlete. Throwing a ball helps develop strength, agility and speed. In addition, a person develops an understanding of the optimal balance of these efforts. Despite its apparent simplicity, throwing is a rather complex exercise. When throwing the ball, you need to evaluate the speed and strength of the hands, correlate them with the run-up and understand at what moment you need to actually “let go” of the ball so that it flies far and the athlete remains standing (and does not fall, for example, or step over the line ). All this also allows you to develop analytical skills: analysis of the most advantageous starting position, the speed of the run-up and swing, and finally, determining the point of application of maximum effort when throwing. It would seem a simple task: throw the ball as far as possible, or hit a target that is at a considerable distance. But in practice, we are faced with the fact that only learning the technique of throwing a ball gives us results. Without training, the “simplest” thing that can happen is a dislocated shoulder joint or a sprained ankle. After all, you need to understand how to coordinate the movements of your arms and legs in order to get a decent result. Therefore, throwing a ball helps us better understand our body, learn to control it and, of course, strengthen the muscles: arms, legs, torso.

There are three types of throwing. Throwing a small ball, grenades, spears. These projectiles are lightweight. They are thrown from behind the head after a rapid run. Throwing various discs (the main distinguishing feature of the projectile is its weight). The discs are accelerated before the throw due to the rotation of the athlete's body. All kinds of kernels. The cannonball is not “thrown”, but “pushed”. The cannonball is the heaviest projectile, so before pushing it, the athlete needs to make a “jump” (literally, jump up and push the cannonball off the shoulder at the highest point). Types of throwing

Ball throwing technique

Holding a projectile. The small ball is held, not pressed against the palm, by the phalanges of the fingers of the throwing hand. The index, middle and ring fingers are placed behind the ball like a lever, while the thumb and little finger hold it on the side. Before starting the run, the thrower holds the projectile over the shoulder in a bent arm.

Throwing from a place. 1 . The throwing method is “from behind the back over the shoulder.” Starting position: the right leg is put back, on the toe, the torso is turned with the chest in the direction of throwing, the right arm is bent at the elbow, the elbow is lowered, the hand with the ball is at face level. From the starting position, move your right arm to the side, turn your torso to the right, slightly bend your right leg at the knee, tilt your torso to the right. .Then, bringing your right hand over your shoulder, move to the “stretched bow” position and perform the final throwing force with an active overhang of the hand. During the final effort, the torso. And the legs straighten. After the throw, the left leg bends at the knee, the torso leans forward, and the left arm is pulled back. And the right one continues to move forward and down freely. 2. The “straight arm from below” throwing method. In the starting position, the legs are placed slightly wider than the shoulders, the right one is set back, the right arm is bent at the elbow in front of the chest. When swinging, the right arm is retracted down and back to the limit, and the throw occurs by moving the arms forward and up. 3. Throwing method "straight hand from above". In the starting position, the legs are placed slightly wider than the shoulders, the right one is set back, the right arm is along the body (with the ball). When swinging, the right hand moves up and back, then goes forward and throws the ball with the hand. 4 . Throwing method "straight arm from the side". Starting position - feet slightly wider than shoulders, right leg set back, right hand with the ball along the body. When swinging, the torso is deflected, the right arm is retracted back to the limit, the weight of the body is transferred to the right leg, bent at the knee. When throwing, the right leg straightens, the body turns to the left and forward, and the right hand moves forward and throws the ball with the hand.

Throwing a ball with a run-up The run-up is performed evenly at an accelerated pace with a light springy step, while the athlete controls the position of the projectile and the throwing hand. The length of the takeoff run can vary and depends on the individual characteristics of the thrower. In throwing a small ball, the run-up is up to 20 m. The run-up can be conditionally divided into two parts. The first part of the run (6–12 running steps) is carried out with the aim of acquiring the thrower’s initial speed, the second (4–6 throwing steps) is preparation for the throw. To maintain the cross work of the legs and arms during the run, the athlete, with a step of the right leg, performs a slight backward movement of the hand with the apparatus. The run-up before the start of abduction of the projectile is performed on the forefoot with the torso slightly tilted forward. The second part of the run-up is called preparation for the throw (final effort) and is performed with throwing steps with slight acceleration, actively moving the projectile back. Typically, the start of the projectile's retraction is marked on the runway with a control mark. The run itself should be uniform, but with acceleration. The step is also important: light, springy (in no case should you run with your body tilted forward).

Throwing the ball The throwing (throwing the ball) begins the moment the athlete extends his right leg at the knee. This movement allows you to move your pelvis forward and upward while your shoulders remain almost in place. The hand must be turned palm up, while rotating the arm at the shoulder and bending it at the elbow. All these movements allow you to maximally stretch the muscles of the right side of the torso, the front of the right thigh and right shoulder. The throwing position is called “drawn bow”. At this moment, the athlete has already completely turned his chest forward, and the throwing arm moves forward, bending at the elbow joint. The hand and forearm remain behind the back. All the described body movements allow you to maximize the speed of the ball at the moment of its throw. At the same time, the left hand must be pulled back so that the inertia of this movement moves the body forward. When the elbow of the throwing arm is level with the ear, it is necessary to begin a sharp movement of the shoulders forward. Simultaneously with this movement, the athlete must straighten the elbow joint. When finishing the throw, the thrower should make a “whip-like” movement with his hand. Due to inertia, the body also turns to the right, increasing the duration of impact on the projectile.

Technique and methodological sequence of teaching ball throwing,

as a means of physical education.

1. Throwing is a means of physical education.

Athletics is a complex sport that includes various types of disciplines. She is rightfully considered the “queen of sports”; it is not without reason that two of the three calls in the motto “Faster, higher, stronger” can without hesitation be attributed to athletics disciplines. Athletics managed to gain its position due to the simplicity, accessibility and naturalness of its competitive disciplines.

Athletics is a set of sports that combines disciplines such as walking, running, jumping, throwing and athletics all-around. It is one of the main and most popular sports.

Throwing is included in the athletics section of the school curriculum and is a mandatory motor action for schoolchildren to study from primary school.

Throwing is one of the means of physical education and special training of schoolchildren and is an applied, coordination-complex motor action, in the process of which a large number of motor parts of the body are involved, the work of which requires consistency in their movement, proportionality of efforts in space, time and direction. muscle effort.

Exercises with balls and throwing itself help strengthen the main muscle groups, especially the muscles of the shoulder girdle and arms; develop agility, strength and speed; eye and accuracy; orientation and all types of coordination (V.I. Lyakh, 1987), sense of rhythm.

When the ball is in contact with the fingers, it develops the hand as a “cognitive” organ (shape, volume, density, temperature), promotes the development of fine motor skills of the hands, which is closely related to the level of development of mental abilities (L. G. Kharitonova, 1999 ).

Throwing is a military application and is an important part of preparing young people for military service, as it promotes comprehensive physical development.

Throwing in full coordination, with the participation of large muscles of the torso and limbs, contributes to the formation of a physique, which is an important condition for ensuring the vital functions of a developing organism..

2. Basics of throwing technique.

2.1.Components of the ball throwing technique.

Throwing a ball is a speed-strength, cyclic-acyclic exercise that relates to complex spatial motor actions. In terms of execution technique, it is similar to the technique of throwing a spear and a grenade.

During lessons and training in the gym, children throw tennis and rag balls, as they are safe to use; and at the stadium: cast rubber balls weighing 150 grams, grenades 300, 500, 700 grams; in winter: snowballs, balls in bags with ribbon.

In accordance with the school curriculum, throwing is performed from a place and from a run, at vertical and horizontal targets. Standing throwing is usually used to study and master the movements associated with the release of a projectile.

The ball's flight distance is affected by:

Ball release speed.

Departure angle.

Departure point height.

Air resistance.

Ball speed depends on the effort applied by the student to the ball; on the length of the path traveled by the ball in the hand, on the time it takes the ball to travel this path. The longer the path and the shorter the time of application of force, the higher the initial speed of the ball and the higher the result. This is achieved by running up and “overtaking” the ball in the final part of the run.

Reducing the time a student interacts with the ball depends on his strength and the speed with which he acts on it. Therefore, one of the main tasks of training a student is to improve strength and speed.

Ball launch angle for the longest range it is 45 degrees. In practice, the launch angle is smaller (from 30 to 40 degrees).

Ball launch point height depends on the length of the arms and height of the student.

Air resistance reduces the horizontal speed and range of light tennis balls; The air environment has little effect on cast rubber balls (grenades).

Ball throwing - quite a difficult exercise. All preliminary actions and preparation for the throw are performed during fast running, and the final effort is after a sudden braking of the run, which makes it possible to better use the inertia of the run-up and the elastic properties of the muscles involved in the throw. The ability to use this ability allows you to throw the ball much further than from a standing start.

The difference in the flight distance of the ball among schoolchildren depends on the level of technical and physical fitness, since the specific features of the ball throwing technique require them to have good coordination of movements, flexibility and mobility in the joints, dynamic and explosive strength, a sense of rhythm and the ability to control individual parts of the body.

Technically, throwing a ball from a place is not difficult (grades 1-2). Throwing a ball from a running start is technically more complex and taxing, since the load increases with increasing force and speed of the throw. The muscles and ligaments of the arms and hip joints withstand especially heavy loads. In this case, the load can be so great that with good technique, but with insufficient warming up during warm-up, sprains and tears of ligaments, muscles, joints of the arms and legs are possible.

All muscles of the body are involved in throwing the ball: first the muscles of the legs, then the torso, and the final effort involves the hand with the ball.

To achieve good results in throwing a ball, it is necessary to systematically work on the general physical development of schoolchildren and continuous training, improving throwing techniques using special exercises with a variety of objects.

2.2I start learning how to throw a small ball from 1st grade .

The general structure of all movements is maintained in children until the fourth grade, but at the same time the system of movements itself is improved by increasing the path of influence on the projectile during its acceleration, improving the coordination of movements of body parts, and increasing the dynamic and kinematic characteristics of the studied motor action.

The curriculum provides training for first-graders to throw a ball with both hands from behind the head, throw and catch a ball, throw a small ball at a target and at a given distance.

Students become familiar with throwing projectiles and objects, with the techniques of various actions with the ball - shifting, throwing, rolling, catching and passing, with throws, with the basic methods of holding the ball with one and two hands, methods of throwing and catching balls of various sizes.

During lessons, when performing exercises with balls, various relay races with balls and throws, game tasks and mini-competitions are used. During games, relay races and completing tasks, schoolchildren consolidate skills in catching, throwing, throwing balls, improve their ability to control movements, differentiate efforts taking into account the size and mass of balls, develop dexterity and a sense of space.

I conduct games and relay races with elements of throwing after practicing these movements in pairs, throwing at a net, at a wall, at a goal, since such tasks require a higher level of technical preparedness from the student.

When teaching throwing from the first grade, I usespecial exercises, accessible to students by age and physical development, which allows them to achieve good results:

Rolling the ball with your hand in place and in motion.

Rolling two balls with your fingers.

Rolling a ball into bowling pins (bowling).

Throwing and catching a ball with two hands (small tennis, rubber, volleyball, basketball).

Throwing and catching a ball with one hand.

Tossing and catching a ball with turns and squatting.

Tossing and catching a ball in motion, in pairs.

Throwing the ball over a volleyball net in pairs from bottom to top, from bottom to front to top, from behind the head, from the chest with both hands, with one hand, standing with your face, back, side to each other.

Hit the ball with your hand from above, below, from the side.

Dribbling the ball with one or two hands, from hand to hand, in place, in motion.

Catching and passing a volleyball (small basketball) ball with both hands in place and in motion.

Throwing the ball with one hand from behind the head over the shoulder at vertical and horizontal targets from a place and from a run.

Throwing the ball at a given distance.

Games: “Ball to the catcher”; “Play, play, don’t lose the ball”; “Ball race” in a circle, in a column, in a line, in motion; “Don’t give the ball to the driver”; "Dodgeball"; "Hunters and Ducks"; "Ball to the average"; "The most accurate"; “Ball for the driver”; "Ball in the basket"; "Hit the hoop"; "Bowling"; "Pioneerball".

3. Throwing the ball consists of three phases:

holding the ball and running up;

final effort (throw);

braking (maintaining balance after a throw)

3.1. Holding the ball: the ball is held by the phalanges of the fingers of the throwing hand; three fingers (index, middle and ring) are placed behind the ball, and the little finger and thumb support it from the side; the ball is not pressed against the palm.

Before starting the run, the student holds the ball over his shoulder in a bent arm, the elbow of which is at ear level.

This position of the throwing hand is considered the most effective before performing the second part of the run-up and preparing for the throw.

Run-up: The run-up is performed at a uniformly accelerated rhythm and consists of two parts: from the start to the control mark and from the control mark to the bar. The length of the run depends on the individual characteristics of the student. And it can reach up to 20 meters.

First part of the run (preliminary) starts from the starting position to the reference mark. The goal of this part is to pick up the initial speed and accurately hit the control mark with your left foot. The takeoff is performed with a normal running step on the forefoot. The run-up length is 6-12 running steps. Using an even number of steps, the student lands on the control mark with his left foot.

Second part of the run (final) depends on the speed of advancement, the length of steps and the method of stopping after the throw. It starts from the control mark and ends at the place where the final effort is performed, so the second part of the run is called preparation for the throw (final effort).

The task of the second part is to retract the projectile (ball, grenade) to “overtake” it and maintain optimal speed before the final movement.

The steps in this part of the run are called throwing steps and are performed with slight acceleration. The number of steps depends on the method of retracting the projectile and ranges from 4 to 6 throwing steps.

In practice, there are several ways to move the ball while performing throwing steps, and all of them are aimed at “overtaking” the upper body (legs) with the lower body. This is necessary to increase the path of application of force to the projectile, one of the main factors influencing the result in throwing.

These are: abduction “straight - back”, “arc forward - down - back”, “arc up - back”. Schoolchildren successfully master moving the projectile back from the shoulder while simultaneously turning the shoulder sideways in the throwing direction.

However, when throwing a small ball, the simplest and most common method is the “straight-back” lead, which I teach my schoolchildren. This method is easier to master; makes it easier to maintain a straight run on the take-off run; The ball is taken back in four throwing steps.

Hitting the control mark with his left foot, the student takes the first throwing step with his right foot. The foot is placed on the toe directly in the direction of movement, the position of the pelvis remains the same as in the first part of the run. But the shoulders begin to turn to the right and the right hand with the ball is gradually pulled back, bent at the elbow joint. The left arm, bent at the elbow joint, moves forward.

The second step with the left foot from the toe is accompanied by a further turn of the shoulders to the right and full straightening of the right arm with the ball, turning the pelvis to the right. The hand with the ball is located just above the same (right) shoulder. To maintain speed, the torso is in a vertical position. The chin is located at the left shoulder. Leg movements should be active, springy and performed like running away from a projectile. After the second step, the full abduction of the hand with the ball ends.

3.2. Final effort (throw): As soon as the straight left leg touches the run-up line with the heel and the inner side of the foot (big toe), the foot of the right leg begins to turn with the heel outward and the thigh inward in the direction of the run-up, while simultaneously extending the leg at the knee. From this moment, the “capture” of the ball begins. The “grip” element is necessary to tighten the muscles of the torso and throwing arm involved in releasing the ball.

After the “grab,” the right arm with the ball bends at the elbow joint, and the forearm and hand, ending up behind the head and shoulder, are supinated. At the same time, the left hand begins to abduct to the left and pronates. Extending the leg at the knee moves the pelvis forward and upward, ahead of the shoulders.

Straightening the right leg and turning the right part of the pelvis forward - upward, the schoolchild, performing a “thrust” of the projectile, comes out with his chest forward, brings his right elbow forward - upward and moves into the “stretched bow” position, named because of the external similarity, where the right hand is with the projectile , the bent torso and the right leg form an arc.

Then, by contracting the stretched muscles, the torso is extended and the chest moves forward. From this position, the right leg continues to straighten at the knee and foot, the left leg, resting on the floor (ground), helps move the pelvis up and forward and maintains tension in the muscles of the whole body. The throwing arm with the ball moves over the shoulder past the ear, bending even more at the elbow joint, leaving the forearm and hand with the ball as if dragging behind. These actions influence the increase in the path of application of force to the projectile and the initial speed of its departure.

Simultaneously with the movement of the student’s body forward and upward, the left hand begins to move behind the back with the elbow back, palm outward (pronation), helping to move the body forward. As the elbow of the throwing arm approaches the ear, the shoulders have finished turning in the direction of throwing and begin to move sharply forward. The throwing arm, passing over the shoulder, straightens at the elbow joint and throws the ball with a whip-like movement of the hand. At the moment of the throw, the left leg stops the movement and is completely straightened.

All elements of the final effort are performed as a single movement. The effectiveness of the throw depends on the sequence of braking of the body parts in the final, starting from the lower ones and ending with the upper ones, to transfer the total amount of movement into the projectile.

3.3. Braking (maintaining balance after a throw ): after releasing the ball, to absorb the inertia of movement, the student jumps from the left foot to the right in front of the arc that limits the location of the throw. The jump is performed by turning the body to the right side, placing the right leg at an angle of 45 degrees and bending the knee joint.

4. Stages of learning to throw a ball.

Throwing a ball from a standing position while standing straight in the direction of the throw.

Throwing a ball from a standing position, standing sideways in the direction of the throw.

Throwing a ball in one step.

Throwing a ball with two steps.

Throwing a ball in three steps.

Throwing a ball with four steps.

Throwing a ball with a short run-up.

Throwing the ball from a full run.

5. Objectives of teaching ball throwing techniques.

1-2 grades.

Teach how to properly hold and throw the ball with a whip-like movement of the wrist.

Teach (1st grade) and continue to teach (2nd grade) throwing the ball from a place using the “from behind the back over the shoulder” method from the starting position, standing facing in the direction of throwing.

Teach (1st grade) and continue to teach (2nd grade) throwing a ball at a vertical and horizontal target from a distance of 3-4 places (1st grade), 5-6 meters (2nd grade).

3-4 grades.

Continue to teach the whip-like movement of the wrist when throwing.

Strengthen the technique of throwing the ball from a place, standing with your face and side in the direction of throwing at a distance and a given distance.

Teach the technique of throwing a ball from a step, from 2 steps, from three steps, from four steps (grade 4) from the starting position, standing sideways in the direction of throwing with your arm moved to the side.

Continue to teach the ability to throw a ball at a horizontal and vertical target from a distance of 5-6 meters.

5-6 grades.

Continue to teach and consolidate the whip-like movement of the throwing arm in the final effort.

Teach the technique of moving the hand with the ball two steps and throwing the ball with four throwing steps.

Teach the cross step technique.

Continue to learn how to reach the “stretched bow” position in the final effort.

Continue to teach the ability to throw a ball at a target from 6-8 meters (grade 5), 8-10 meters (grade 6).

7-8 grades.

Continue teaching the cross step technique.

Strengthen the technique of throwing the ball with four throwing steps.

Continue teaching abduction of the hand with the ball two steps and throwing from four throwing steps.

Teach the technique of throwing a ball from a short distance (7th grade), from a full run-up (8th grade).

Teach braking (stopping) after a throw.

Strengthen the ability to throw a ball at a target from a distance of 10-12 meters (7th grade), 12-16 meters (8th grade).

9th grade.

Continue teaching braking (stopping) after throwing the ball.

Improve the technique of throwing from a place and from a run to a distance.

Strengthen and improve throwing at a horizontal and vertical target from a distance of 12-18 meters.

6. Methodological sequence of teaching ball throwing.

The main components of the basic throwing technique are the correct execution of a whip-like movement with the hand and the sequence of work of the body parts, which allows you to use the efforts of the entire musculoskeletal system.

The sequence of learning to throw a ball is reversed, that is, we first teach the final phase, then move on to the previous phases of the movement.

Task 1. Introducing students to the technique of throwing a ball.

Facilities

Guidelines

A brief history and technique of ball throwing

The story is figurative and takes no more than 5 minutes.

Demonstration of the technique of throwing a ball from a place to a target and from a run to a distance.

First, I show the throwing technique from the side, then from behind, drawing the students’ attention to the individual phases of the movement.

Demonstration of throwing techniques on film, drawings, posters.

I draw students’ attention to the positions of the thrower’s body parts at certain key moments of movement.

I introduce the rules of ball throwing competitions.

Throw in one direction only; do not stand on the right side; Do not throw or go after the ball without the teacher's command.

Task 2. Learning to hold and throw a ball.

To throw the ball far and accurately, you need to hold it correctly; Therefore, I begin training by throwing large, but not heavy balls (basketballs, volleyballs, rubber), which allow me to correctly perform this exercise. The position of the hand when holding a large ball allows children to feel it better. Then I move on to throwing, throwing a small ball.

Facilities

Guidelines

Performing a small ball grip.

I.p. - feet apart, shoulder-width apart, arm straight in front. Throwing the ball with a whip-like movement of the forearm and hand.

I. p. – legs apart, shoulder-width apart, arm straight in front. Throwing the ball with a whip-like movement of the forearm and hand.

I.p. – left foot in front, hand with the ball at the top. Throwing the ball with a whip-like movement of the forearm and hand after bringing the elbow forward.

I.p. – legs apart, shoulder width apart. Throwing the ball forward and upward from behind the head with both hands.

I.P. – legs apart, shoulder width apart. Throwing the ball forward and upward with one hand from behind the head.

I.p. – feet shoulder-width apart, throwing the ball from behind the head at a vertical and horizontal target.

I.p. – standing facing the direction of throwing, left leg in front. Throwing the ball using a whip-like movement of the arm from behind the head.

I.p. – standing with your left side towards the throwing side, left hand in front, legs straight. Throwing the ball using a whip-like movement of the hand.

I.p. – standing on your left side, your right arm is straight, laid back, your left arm is in front of your chest, your body weight is on your slightly bent right leg, your torso is slightly tilted back. Throwing the ball using a whip-like movement of the hand.

Various throws, tosses, throwing the ball up, from top to bottom, forward and up with one or two hands and catching it with one, two hands from above, from below in the air, from a rebound from the floor, from a wall, from a partner.

Whip-like blows on a volleyball with a hand.

Achieve a relaxed grip on the ball.

Repeatedly perform the “goodbye” movement with the brush.

Active repetition of the “goodbye” movement with the forearm and hand.

The left leg is straight, turned inward, shoulders straight. Repeat the “goodbye” movement.

The left hand holds the right wrist, the legs do not bend.

Pay attention to the work of the hand when throwing, the shoulders do not turn.

Throws are made at the target from a distance of 3 - 4 meters in 1st class; 5 and 6 meters in 2nd grade and up to 12 and 18 meters in 9th grade. Vertical target at a height of 2-3 meters. The elbow of the bent arm is at ear level.

Make sure your left leg is straight so that it does not bend at the knee joint.

Pay attention to the rotation of the torso when moving the ball back behind the back and bending the right leg at the knee.

Make sure your legs are in two-support position, your left leg is straight. The hand is in the “goodbye” position, the movement of the hand is accelerated.

Watch the movement of the hand and the straightness of the shoulders.

Practice the “goodbye” movement with your brush.

Errors: Incorrect release of the ball is often explained by general tension in the muscles of the whole body, so in order to achieve relaxation and freedom of movement, the following exercises were performed in the lessons:

I.p. – stand with your feet wider than your shoulders. Sharp turns to the right and left, the arms are loosely “girdled” around the body.

I.p. – stand with your feet together, your torso leaning forward, your arms hanging freely below. Jerks your arms back behind your back with your arms freely lowered down and “girdled” around your chest and sides.

I.p. – the left leg is in front in a wide step, the body is tilted forward, the arms are “hanging.” Swinging your arms back and forth with springy swaying on your legs.

I.p. – stand, arms up. Having relaxed the muscles of the arms and shoulder girdle, freely lower (throw) your arms down.

I.p. – feet shoulder-width apart, grenades in hands (dumbbells, plastic bottles, sandbags). Circular rotations of the arms in the front and lateral planes.

I.p. – left leg in front, dumbbell (grenade, bottle with sand) in hand, hand below. Swing your arm back – up, straighten your arm at the elbow joint at the top.

I.p. – standing in a step, hands with a medicine ball behind your head. Free extension of the arms at the elbow joint.

Rotation of the hand of a relay baton, gymnastic stick.

Task 3. Teaching students how to throw a ball from a standing position.

I begin throwing the ball from a standing position after creating in students the muscular sensation of moving their chest forward with good support on their legs. The chest jerk is performed forward in the direction of throwing with active springy footwork.This feeling is created by systematically performing the following exercises:

Pushing forward under the shoulder blade, holding the right hand from a stance in a step, hand behind the head above the shoulder.

Pushing forward under the shoulder blades, pulling both arms back, stepping out with the chest forward from the stance in a step.

Exit the chest forward from the hang, standing with your back to the gymnastics wall, grabbing the bar with your hands at head level.

Exit with your chest forward from a hanging crouch, grabbing the bar with your straight arms.

Exit from a hang with your chest forward, standing in a step with your back to the gymnastic wall.

Exit the chest forward from the hang, standing with your back to the wall, the partner is under the student and rests his shoulders on the shoulder blades. Straightening his legs, the partner lifts the student and shakes him.

Exercise in pairs “hang salt”, arms straight at the top or taken under the elbows, standing with their backs to each other. Shaking the partner on his back while bending forward.

Exit with your chest forward, standing in a step with your back to the gymnastic wall, holding a rubber band in your throwing hand, attached to a bar at shoulder level.

Standing in a step, the hand behind the head holds a rubber tourniquet, the other end of the tourniquet is under the foot behind the standing leg. Straightening your arm, stretch the tourniquet.

Exit with your chest forward from the rack sideways to the gymnastics wall, holding the bar with your throwing hand at shoulder level.

Exit with your chest forward, standing sideways to the gymnastics wall, holding with your throwing hand a rubber band attached to a bar at shoulder level.

Stepping out with your chest forward, simulating “taking” the projectile (ball) on yourself in a standing position in a step, resting a gymnastic stick against the wall or holding it in your hands, simulating “grabbing” the projectile.

Bend forward, bending at the lower back, lowering to the floor and rising up with support from your hands along the slats of the gymnastic wall.

Facilities

Guidelines

Throwing the ball from behind the head with one hand, two hands, while standing in a step, with the chest in the direction of throwing.

Achieve maintaining a two-support position of the legs and jerking the chest forward.

Throwing the ball from a stance in a step, crossing over the left leg after releasing the ball.

Achieve active springy work of the legs and a jerk of the chest forward.

Throwing the ball at a vertical and horizontal target from a standing position in a step from behind the head over the shoulder.

Achieve deflection of the torso and maximum retraction of the ball back, transferring body weight to the right leg. The elbow of the throwing arm is directed forward.

Throwing the ball from the stance in a step with the left side towards the throwing direction.

Track:

behind the starting position (the hand with the ball is pulled back, the left hand is slightly straightened forward at shoulder height, the weight of the body is on the right leg, the left hand is straight in front with the toe inward);

Behind the “lateral thrust” (moving forward on the right leg with the left side);

“taking the projectile upon yourself” (simultaneous rotation of the body with the extension of the right arm outward);

Behind the turn to the left, chest forward into the “stretched bow” position;

Followed by a jerk of the chest forward and a whip-like movement of the wrist.

Games of “pioneerball”, “fight for the ball”, “dodgeball”, “basketball”, volleyball with throwing elements, handball.

Watch for the chest to move forward through the straight left leg and the whip-like movement of the hands.

Task 4. Teaching a student to run with a ball.

When running, the student holds the hand with the ball over his shoulder. Learning to run occurs by running various segments from 10 -20-30 -40 meters at low speed. You need to run as if running smoothly. The speed increases as you master running and is brought to maximum.

While running, I make sure that the ball is carried freely and effortlessly over my head.

Running sideways with the ball retracted is difficult to learn, but running repeatedly in this position gives good results quite quickly.

In this case, it is necessary to monitor the accentuated raising of the knees and moving forward sideways and a slight tilt of the body in the direction opposite to throwing. The gaze should be directed towards a specific goal. Jogging with the ball is performed evenly and with uniform acceleration.

Training in running with a ball is carried out in parallel with training in throwing from a place.

Task 5. Teaching students to take the ball back.

Bringing the hand with the ball straight back is the most common throwing option.

The ball is taken back 2 steps with the shoulders turning to the right to a sideways position in the direction of throwing.

When moving the hand with the ball in motion, each count corresponds to the completed throwing step.

To develop flexibility and mobility in the shoulder joint and flexibility in the thoracic spine, we systematically performedthe following special exercises:

Twists with both hands with a stick;

Alternate twists with both hands;

Inversions - twists while hanging on the crossbar;

Rotational, swinging movements of the arms (with dumbbells, with bottles of sand or water);

Extension of arms from behind the head with a load;

Backbends from different starting positions (standing, lying on your stomach, kneeling, standing with your back against the gymnastic wall).

“bridges” from the legs apart on the knees; from the stance, legs apart; from emphasis on the forearms; from a supine position; from the stance, legs apart with your back to the gymnastic wall, holding onto the slats;

Bend forward with straight legs, standing on a bench, on the floor; sitting on the carpet in a hurdle step; from a supine position, sitting on the floor, legs together and apart.

Various forward and backward somersaults;

Somersaults back, forward through a handstand;

In parallel with flexibility exercises, exercises were performed to develop the strength of the muscles involved in throwing:

All-around with medicine balls (throwing the ball with two, one hand from different starting positions).

Throwing medicine balls from behind the head while extending the arms and moving the torso forward creates a muscular sensation of the legs and torso working.

Jumping, jumping, jumping up, jumping rope on two legs and on one. Jumping strengthens the strength of the legs and activates their work when throwing.

A variety of exercises for the rectus and lateral abdominal and back muscles. They strengthen the muscles of the torso. The student gets the right feeling of the final effort.

Facilities

Guidelines

I.p. – standing in place in a step, the ball in your hand above your head. Abduction of the hand with the ball with a turn of the shoulders to the right for two counts.

Ensure freedom of movement of the arm and relaxation of the torso. Perform imitation to count.

Standing in place in a step, the ball in your hand above your head. Retracting the hand with the ball for two walking steps along the marks.

Three lines are drawn on the floor, three feet apart. Perform slowly with stops at each step; monitor the position of your hand with the ball.

Standing in a step, the ball in your hand above your head. Retracting the hand with the ball two steps while running.

The distance between the lines in running increases. Between the first line and the second up to 5 feet, between the 2nd and 3rd - up to 6 feet.

	Standing in a step, the ball above your head. Retracting the hand with the ball to simulate a throw to count.	The exercise is performed first separately, then together. On the count of “one,” the shoulders turn to the right, the left arm is brought forward with the elbow, and the right leg is bent. On the count of “two,” the hand with the ball is completely retracted. On the count of “three”, straightening the right leg, turning the chest forward, and bringing the hand with the ball forward and up with the elbow, the student enters the “stretched bow” position. On the count of four, the ball is thrown.
	Standing in a step, the ball is over your head, the ball is over your head. Retracting the hand with the ball in place and throwing the ball at the target.
	Run 15-20 m, hand with the ball above your head.
	Run 10 - 15 m, hand with the ball above your head. Retracting the hand with the ball two steps while running.
	Serial execution of imitation of abduction of the hand with the ball while walking, gradually turning into running.	Perform a two-step abduction and two-step return to the starting position, slowly at first, and then gradually increase the running speed as you master the movement.
	Performing throwing from 4 to 8 steps of run-up with abduction of the hand with the ball.	The first 2-4 steps are walking, the rest are running with the ball moving and throwing. As you master it, increase the takeoff length

Task 6. Teaching students the cross step.

Correct execution of the cross step largely determines the final result in throwing. “Overtaking” the body with the legs, increasing the path of impact on the projectile (ball, grenade), depends on the rhythm and speed of movement.

I start teaching the cross (penultimate) step without the ball with imitation, and then with the ball.

Facilities

Guidelines

I.P. – stand in a step with the left side in the direction of the throw along a line drawn on the floor. The left leg is straight, the foot is directed inward at an angle of 45°. Heaviness of the body on the right leg. The right arm is pulled back at shoulder level, the left arm is bent in front of the chest.

On the count of “one” - cross step with the right foot in front of the left on a pre-drawn line;

on the count of “two” - return to the starting position

Make sure to place your right foot from the heel to the entire foot with the toe turned outward. Step length is 1-2 feet.

The same starting position, but another student holds the right hand (rubber band).

Cross step forward with right foot

Initial position

Monitor the tilt of the body in the opposite direction of throwing (to the right) and the “running” of the legs forward.

I.P. – stand sideways in the direction of throwing on the left leg with the right leg raised, crossed in front of the left.

Light jump from left foot to right.

Control:

tilt of the shoulders to the right along the runway line;

keeping your right arm straight at shoulder level;

“running” legs forward;

placing the legs in one straight line (the toe of the left foot is in one straight line with the heel of the right);

cross step, not side step;

placing the left straight leg at point-blank range

I.P. – the same as exercise No. 3.

A light jump from the left foot to the right, placing the left foot forward with the toe inward.

I.P. – stand sideways with your right arm pulled back. Body weight on the right leg, left arm bent in front of the chest.

On the count of “one” - a cross step with a jump forward;

on the count of “two” - place the left foot forward at point-blank range.

Same as exercise No. 5, but the left leg is raised up in the starting position.

On the count of “one” - place your left foot on the ground;

on the count of “two” - cross step with the right foot forward over the left;

on the count of “three” - step with your left foot point-blank

Performing a cross step while walking without a ball and with a ball

Performing a running cross step without a ball

Task 7. Teaching students to throw a ball with a cross step.

The non-stop transition from running to throwing the ball depends on fast footwork in the third (cross) and fourth steps. Throwing occurs when performing a cross step with a transition to the starting position for throwing. Acceleration in the cross step, quick placement of the left foot in the fourth step and a non-stop transition from running to throwing with the consistent activation of muscles determine the correct rhythm of the thrower’s movements.

Facilities

Guidelines

I.P. – stand on the left leg sideways to the direction of throwing,the right leg is raised cross in front of the left , the hand with the ball is moved to the side, the left arm is bent in front of the chest.

On the count of “one” - actively placing the left foot on the ground;

on the count of “two” - cross step with the right foot forward over the left while walking;

on the count of “three” - step with a straight left leg point-blank;

on the count of “four” - transition to the starting position for the throw.

Make sure that there is no:

falling shoulders forward and to the left;

lowering the hand with the ball down;

big fourth step;

bending the left leg at the knee while resting on it;

bending the torso when throwing to the left.

I.P. and exercise number 1. As you master the cross step in walking, perform it with a jump in running.

Monitor the full implementation of the cross step.

Its repeated repetition in imitation.

I.P. – stand on the left side, feet shoulder-width apart, body weight on the right leg, torso tilted to the right and in one line with the left leg and right arm.

Throwing the ball with one step; from two steps; from three steps.

Monitor the execution of throwing steps in a straight line; tilting the body to the right and “running” the legs forward in a cross step.

Task 8. Teaching students how to throw a ball from a running start

In order for training to be more successful, it is better to start the run slowly, and then gradually increase the speed to the second control mark. In the future, to achieve a good result, you need to increase the take-off speed. The take-off speed increases smoothly and gradually.

Facilities

Guidelines

I.P. – stand in a step facing the direction of the throw. Hand with the ball above your head, elbow near your ear.

Walking (four to six steps) to the control line;

Retracting the hand with the ball two steps along the lines;

Cross step with the right foot over the left;

Side step with the left foot forward with a stopping position on the ground;

Throwing a ball from a bow position.

On the ground (floor) draw seven horizontal lines and one vertical in the direction of throwing:

1st: start of takeoff run;

2nd: control line;

3rd-6th: line for four throwing steps;

7th: line for stopping after a throw.

Length of steps from the control mark in the run-up:

1st step – 5-6 feet

2nd step – 6-7 feet

3rd step – 4-5 feet

4th step – 5-6 feet

Same as No. 1, but running slowly along the markings

Make sure to bend your torso in the third and fourth steps, keep your arm straight with the ball at shoulder level behind your back, and “overtake” the ball with your feet.

Same as No. 1, but with a short run-up and increasing speed along the markings

Pay attention to quickly performing the cross step.

Watch the abduction of the arm two steps and the rhythm.

Throwing a ball with a full run-up, increasing in length, and with increasing speed at a distance and at the target

Watch for running in a straight line in throwing steps, for reaching the “stretched bow” position.

Task 9. I teach students to accelerate in throwing steps.

The speed in throwing steps begins to increase from the first step and reaches its optimal value on the third step. The accelerated execution of the third step begins with the active raising of the right leg, the left leg is also actively placed on the ground.

In this case, you can notice a rapid reduction of the hips. After the cross step, the right foot is also actively placed on the ground. This problem is solved by throwing the ball from a running start.

All throwing steps are performed springily, and the hips are actively brought together. This will result in a continuous and accelerating movement and an optimal cross-stride length.

Facilities:

Running with throwing steps without a ball for 15 - 20 meters with your arm out to the side.

Running throwing steps with the ball with your arm out to the side (arm at shoulder level).

Run 20-30 meters at speed.

Shuttle run 3 x 10 meters at speed.

Special exercises for throwing the ball from a place and holding the ball.

All-around with medicine balls.

Problem 10. Improving the technique of throwing a ball, taking into account the individual characteristics of students

Taking the ball straight back can be taught to all schoolchildren of any height who have fast movements.

Schoolchildren who have little mobility in the shoulder joint perform the final effort by turning their torso.

The growth of results depends not only on improvement in technology, but also on the constant development of the student’s physical qualities.

Strengthening the ligaments of the elbow and shoulder joints plays an important role both during the period of training and during the period of improvement in the technique of throwing a ball.

The following exercises were performed as preventive measures:

Squeezing tight rubber balls with a brush;

Winding a rope around a stick, twisting the torlep of a volleyball net;

Raising and rotating arms with weights in different directions and planes (dumbbells).

After mastering the basics of throwing a ball, students systematically worked on the accuracy and freedom of movements carried out along a long path with increasing acceleration.

While learning new details of technology, we repeated and improved previously developed skills.

At the same time as improving throwing techniques, we systematically worked on developing flexibility and mobility in the joints, muscle strength and speed of movement.

To achieve faster positive results in throwing the ball, special thrower exercises were systematically used.

They helped me quickly and clearly explain to the guys how to correctly perform this or that movement. They helped the children to feel each element of the exercise muscularly.

Exercises for flexibility and strength of muscle groups .

All-around with a ball.

Flexibility exercises.

7. Typical errors and methods for correcting them.

Due to the different physical fitness of schoolchildren, when learning to throw, some errors arose, which were taken into account when planning work with the class.

Possible mistakes

Error Correction

Throwing from a place sideways

In i.p. the feet are located on the same line. This does not provide a stable body position during the final part of the throw.

Draw chalk lines on the floor and position the student's feet so that the big toe of the left foot is in line with the heel of the right foot.

The hand with the ball is lowered below the shoulder line and bent at the elbow joint. This leads to the fact that there will be no long throw, possibly resulting in injury to the elbow joint.

Use exercises to strengthen the shoulder girdle. Watch the starting position of your hand.

The left hand is lowered down during the throw. This leads to “unwinding” of the shoulders and the ball will fly out of the throwing sector to the left.

Draw students' attention to the position of the left hand, aimed at a certain landmark.

The chin is lowered and the gaze is directed downward. This does not make it possible to control the angle of departure of the projectile.

The chin is pointed upward, the gaze is directed to the throwing point. With this position of the chin, the ball will fly along the desired trajectory.

When the torso and head deviate before the final effort, the line breaks: left leg - torso. Throwing will be carried out only with the hand, excluding the lower parts of the body.

Use more simulated exercises on site. Focus on the correct position of the torso when demonstrating the exercise.

The projectile is not “grabbed”; there is no rotation on the right foot with the knee inward. Do not turn your shoulders forward, leaving your right hand far behind. Prematurely shifting body weight to the left leg. Consequently, the “stretched bow” position will not be fulfilled, and there will be no sharp throw.

Use an imitation of rotation on the foot with the knee inward. Help the student to correctly perform this movement slowly, taking him by the right hand, with your left hand help him turn his shoulders, pushing him forward under the shoulder blade.

Movement of the throwing hand by the side.

Perform a throw without turning your shoulders. They miss the “grab” of the projectile and do not perform the “stretched bow” position. As a result, there is no long throw.

The teacher should help the student feel the correct movement of the shoulders and legs when “grabbing” the projectile.

The hand works slowly when executing the throw itself. There is no whipping hand movement. Excessive tightness of the right hand.

Explain what “whip” is, using comparisons that children can understand (“whip”, “whip with a branch”, “goodbye”). Use more outdoor games with elements of throwing and exercises to develop “whip”.

When performing the final effort, bend the left leg at the knee joint. The throw goes down, there is no good position of the “stretched bow”, the lower parts of the body are turned off, the throw range is significantly reduced.

Slowly simulate a throw from a place, paying attention to the fact that the left leg should be straightened at the knee joint until the end of the throw and serve as a rigid support. Use exercises to strengthen your leg muscles (lots of jumping work)

One step throw

From the starting position - standing with your left side on your right leg, your left back on your toe, while taking a step, turn your torso in the direction of the throw. With this position of the body, there is no “capture” of the projectile and the length of the lever decreases, hence the path traveled by the projectile. Errors occur due to insufficiently developed leg muscles, back muscles, abdominal muscles, and oblique abdominal muscles.

Strengthen the leg muscles with exercises: pistols, squats, jumping out of squats, jumping over benches, barriers.

Use simulations of performing a throw from one step.

Throwing from two steps. From - stand with your left side in the direction of the throw, with a step with your right foot, tilt your shoulders to the left, with your left leg planted - tilt your torso to the left; falling shoulders forward; lowering the hand with the ball down; bending the left leg while leaning on it.		Repeatedly performing a cross step, holding the student by the straightened right arm, reminding him of the correct position of the body and running the legs forward.
Throwing from three steps. The first and second steps are performed with a jump. The shoulders “go” forward and there is no “stretched bow” position, no long throw.		Teach the rhythm of steps using various methods, including sound (claps in the right rhythm).
There is no advance of the shoulders with the legs after performing the cross step. The cross step is performed by walking, not jumping. The correct rhythm of throwing steps is not maintained.		Teach the cross step using a gymnastic bench (from standing position with your left side to the bench, push with your left leg and jump onto the bench with your right foot, bringing your right leg bent at the knee cross your left leg). Use a cross step simulation (i.p. - standing, left leg in front, chest in the direction of the throw. The right leg, bent at the knee, is brought forward while simultaneously turning the body to the right, after which the leg brought forward returns to the i.p. Teach the rhythm of throwing steps (the first step is calm, and the second and third are performed with increasing speed. The fastest is the third step.
Running ball throw. During the run-up, the hand with the ball is too tense. It becomes difficult to take the ball back and the rhythm of throwing steps is disrupted.		Repeated runs with the ball, achieving free holding of the ball with relaxed muscles of the shoulder girdle and arms
Running on strongly bent legs. As a result, the student has difficulty picking up speed during the run and overtaking the ball.		Repeated running on the toes of the foot with a strong push off the floor (ground). Strengthen your leg muscles through jumping exercises.
The running speed to the second control mark is increased by stretching the steps. The rhythm of acceleration is disrupted. It becomes difficult to transition to the throwing part of the run and overtake the projectile.		Running on the runway. Achieve an increase in speed when moving to the second control mark due to the frequency of steps. Reduce the distance between the first (beginning of the run-up) and the second (beginning of retraction of the ball) control marks.
Reducing take-off speed towards final effort. Throwing is performed almost from a standing position. There is no transition of running speed into throwing steps.		Running along the run with increasing speed to the final without throwing with a rebound from the ground at the end of the run. Strengthen your leg muscles using jumping exercises.
Premature rotation of shoulders to the right from the second control mark. As a result, the right foot turns outward and the torso leans back.		Keep your torso upright as you run up to the second mark. Make sure that your feet are positioned correctly with your toes pointing straight forward along the run.
Full extension of the right arm with the ball on the first step from the second control mark. This makes it difficult to accelerate in throwing steps, leads to tension in the muscles of the shoulder and arm, and a change in the angle of departure of the projectile.		Repeated abduction of the arm with the ball in place for two counts; in the course and in the run on two counts; during walking and running two steps without throwing. Achieve a soft, smooth abduction of the hand with the ball for two throwing steps in combination with turning the torso and shoulders to the right.
When performing a cross step, the right leg does not cross over the left, but performs an additional step. In this case, there will be no “overtaking” the shoulders with the legs.		Perform throwing at low speed. Teach throwing steps (walking along a line with crossed steps with a gymnastic stick on your shoulders, and then running with throwing steps, also along the line). Make sure that there is no rotation of the shoulders around the vertical axis and that the movement is with the left side forward.
The right leg in a cross step is placed: Directly without turning outwards, as a result it becomes difficult to overtake the projectile and come to a position favorable for throwing; On the toe, and not on the heel and outer arch of the foot, as a result, failure occurs, that is, sitting down on the right leg, speed is lost, it is difficult to “grab” the ball and the accuracy of applying force when throwing		Throw the ball with varying degrees of intensity, control the correct placement of the right foot at the end of the crossing step
Low lowering of the right hand with the ball (below the axis of the shoulders) in the first two throwing steps, as a result of which it is difficult to “grab” the ball in the initial phase of the final effort and accurately apply effort when throwing		During the run-up, move the hand with the ball back at different speeds, achieving the correct position of the right hand
Loss of straightness of movement during the run (deviation to the left in the last throwing steps). It is difficult to direct the force to the center of the projectile beyond the sector		Throw from three steps and from a full run. Control the straightness of the swing of the right leg during a cross step and the placement of the left along the run-up line (the big toe of the left foot is in line with the heel of the right foot).
	Step-step-jump from the second mark, a short or very long cross step, far placing of the left foot at point-blank range on the fourth step disrupts the correct rhythm of the run-up, reduces the speed in throwing steps and makes it difficult to continuously transition from run-up to throw		Control the length of the steps, the placement of the feet along the tracks, and the marks of each throwing step on the track. Throw the ball at full speed
	Lack of acceleration in throwing steps makes it difficult to transition from run-up to throw, causes a stop before the throw, and disrupts the correct throwing rhythm.		Throw the ball from three or four throwing steps, from running up on a segment of arbitrary length, from a full run-up. Select an individual ratio of the length and speed of each step.
	Deviation of the body to the left from the throwing direction. The left leg becomes far to the left, and bends when throwing. The initial speed of the ball is lost, and the flight range is reduced.		Perform exercises simulating the correct “grab” of the ball. Control the placement of your feet in the third and fourth steps and the straightening of your left leg in the final phase of the throw. Start the final efforts from the legs with the torso in a “closed” position.

Excessive stoppage of the left leg due to its placement in line with the right or slightly cross in front of it prevents forward movement, dampens speed and even causes a stop before the throw

Performs a run-up along the marks in the throwing part and throws in different variations of the run-up and tempo

Premature “leaning of the chest” forward with a late “grabbing” of the early turn of the body and the beginning of the final jerk, the angle of departure of the ball decreases.

Throw projectiles at different takeoffs and tempos

Applications.

Retracting the hand with the ball two steps .

Cross step.

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