Freehand sliding exercise outside the circle:
Swing leg swing exercise: pull the left hand to shoulder-high fixture or companion's hand. When the left leg is retracted close to the right leg, it quickly extends in the direction of the toe board.
The method is the same as above, but before the left leg swings in the throwing direction, the center of gravity of the body moves later, then the left leg swings and the right leg stretches to push the body to move in the throwing direction.
Exercise of pulling the right leg: the legs are upright back and forth (feet are shoulder width apart) and the weight is between the legs. The upper body leans forward slightly From this position, quickly put the calf under the center of gravity to bear the body weight and maintain balance. When the right foot is close to the center of gravity and touches the ground quickly, the left leg quickly retreats to form a posture before the final exertion.
Freehand gliding exercise: stand on a high place, swing your legs to a certain height, and gradually bend your right leg to lower your center of gravity during recovery. When the left leg recovers to be close to the right leg, complete the knee flexion, and immediately start the sliding action after the body is stable, and the continuous sliding action can be carried out after the movement is skilled.
Light shot put slide: In teaching practice, although students have mastered the technique of freehand slide, it is often difficult to complete it because of the certain weight after holding the ball. In order to ensure the coordination of movements, you can use a lighter ball at the beginning of holding the ball and gradually increase the weight at the later stage.
Sliding shot put: Sliding shot put is carried out on the basis of preliminary mastery of sliding and final exertion.
Last push
At the end of the slide, the right foot landed before the left foot. After the right foot touches the ground, the right leg actively stretches to push the right hip to rotate in the throwing direction. The upper body gradually rises in rotation, while the muscles of the trunk contract actively. The left arm and the left shoulder are higher than the right shoulder, the shot put is kept as low as possible, and most of the weight is still on the bent and compressed right leg.
Push your right leg, then send your right hip in the throwing direction, and push the ball out quickly and forcefully with your right arm (when you make a quick shot, your wrist turns slightly inward and bends your wrist at the same time, so that you can pull the ball quickly and forcefully, leaving your hand away from your fingers.