Technique and methodical sequence of teaching throwing the ball,
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”, not without reason, two out of three calls in the motto “Faster, higher, stronger” can be attributed without hesitation to athletics disciplines. Athletics managed to win its positions due to the simplicity, accessibility and naturalness of its competitive disciplines.
Athletics is a set of sports that combines such disciplines 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 elementary grades.
Throwing is one of the means of physical education and special training schoolchildren and is an applied, coordinating-complex motor action, in the process of which a large number of motor parts of the body, the work of which requires consistency in their movement, proportion of efforts in space, time and muscle effort.
Ball exercises and throwing itself help to strengthen the main muscle groups, especially the muscles shoulder girdle and hands; develop agility, strength and speed; eye and accuracy; orientation and all kinds of coordination (V. I. Lyakh, 1987), a sense of rhythm.
When the ball is in contact with the fingers, it develops the hand as a "cognitive" organ (shape, volume, density, temperature), contributes to the development fine motor skills hands, which is closely related to the level of development of mental abilities (L. G. Kharitonova, 1999).
Throwing refers to military applied means and is an important part of preparing young people for military service, as it contributes to comprehensive physical development.
Performing throwing in full coordination, with the participation of large muscles of the trunk and limbs, contributes to the formation of a physique, which is an important condition for ensuring the vital activity of a developing organism.
2. Fundamentals of throwing technique.
2.1. Components of the technique of throwing the ball.
Ball throwing is a speed-strength, cyclic-acyclic exercise, which refers to complex spatial motor actions. According to the technique of execution, it is similar to the technique of throwing a spear and a grenade.
In lessons and training gym the guys throw tennis and rag balls, as they are safe to use; and at the stadium: balls made of molded rubber weighing 150 grams, grenades 300, 500, 700 grams; in winter: snowballs, balls in bags with a ribbon.
In accordance with the school curriculum, throwing is performed from a place and from a running start, to vertical and horizontal targets. Throwing from a place is usually used to learn and master the movements associated with the release of a projectile.
The range of the ball is affected by:
Ball release speed.
Departure angle.
Departure height.
Air resistance.
Ball release 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 for which the ball travels this path. The longer the path and the shorter the time of application of effort, the higher the initial speed of the ball and the higher the result. This is achieved by running and "overtaking" the ball in the final part of the run.
The decrease in the time of the student's impact on 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 is 45 degrees. In practice, the departure angle is smaller (30 to 40 degrees).
Ball release point height depends on the length of the arms and the height of the student.
Air resistance reduces the horizontal speed and range of the lungs tennis balls; for cast rubber balls(grenades) the air environment has little effect.
ball throwing is a rather difficult exercise. All preliminary actions and preparation for the throw are performed during a fast run, and the final effort is performed after a sudden deceleration of the run, which makes it possible to better use the inertia of the run and the elastic properties of the muscles involved in the throw. The ability to use this opportunity allows you to throw the ball much further than from a place.
The difference in the range of the ball flight 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 the ball from a place is not difficult (grades 1-2). Throwing a ball from a running start is technically more complex and load-bearing, since with an increase in the strength and speed of the throw, the load increases. Muscles and ligaments of the arms and hip joints withstand a particularly large load. In this case, the load is so large that with good technique, but with insufficient warming up during the warm-up, sprains and ruptures of ligaments, muscles, joints of the arms and legs are possible.
All the muscles of the body are involved in throwing the ball: first the muscles of the legs, then the torso, and the hand with the ball is included in the final effort.
For achievement good results ball throwing requires systematic work on the general physical development of schoolchildren and continuous training, improving the throwing technique using special exercises with a variety of objects.
2.2 I start learning to throw a small ball from grade 1 .
The general structure of all movements is preserved in children up to 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, increasing the dynamic and kinematic characteristics of the studied motor action.
The curriculum provides for teaching first-graders to throw the ball with two hands from behind the head, throw and catch the ball, throw a small ball at the target and at a given distance.
Students get acquainted with throwing projectiles and objects, with the techniques of various actions with the ball - shifting, throwing, rolling, catching and passing, with throws, with the main ways of holding the ball with one and two hands, with the methods of throwing and catching balls of various sizes.
In the lessons, when performing exercises with balls, various relay races with balls and throws are used, game tasks and mini-competitions. During games, relay races and completing assignments, schoolchildren strengthen their 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, a sense of space.
I conduct games and relay races with elements of throwing after practicing these movements in pairs, in throws at the net, at the wall, at the target, since such tasks require a higher level of technical preparedness from the student.
Teaching throwing from the first grade, I usespecial exercises, accessible to students by age and physical development, which allows you to achieve good results:
Rolling the ball with your hand on the spot and in motion.
Rolling two balls with your fingers.
Rolling the ball into skittles (bowling).
Throwing and catching the ball with two hands (small tennis, rubber, volleyball, basketball).
Throwing and catching the ball with one hand.
Throwing and catching the ball with turns, with squats.
Throwing and catching the ball in motion, in pairs.
Throwing the ball over the volleyball net in pairs from bottom to top, from bottom to front, up, from behind the head, from the chest with two, one hand, standing facing, back, sideways to each other.
Hand strikes the ball from above, below, from the side.
Dribbling with one, two hands, from hand to hand in place, in motion.
Catching and passing a volleyball (small basketball) ball with two hands on the spot and on the move.
Throwing the ball with one hand from behind the head over the shoulder to a vertical and horizontal target from a place and from a running start.
Throws the ball for a distance and a given distance.
Games: "The ball to the catcher"; "Play, play, don't lose the ball"; "Race of balls" in a circle, in a column, in a line, in motion; "Do not give the ball to the driver"; "Bouncers"; "Hunters and Ducks"; "The ball is average"; "The most accurate"; "The ball to the driver"; "The ball in the basket"; "Get in the hoop"; "Bowling"; Pioneerball.
3. Ball throwing consists of three phases :
holding the ball and running;
final effort (throw);
braking (maintaining balance after a throw)
3.1. Ball holding: 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 him from the side; the ball is not pressed against the palm.
Before the start of 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 arm is considered the most effective before the second part of the run and preparation for the throw.
Takeoff run: The run is performed in a uniformly accelerated rhythm and consists of two parts: from the start to the benchmark and from the benchmark to the bar. The length of the run depends on the individual characteristics of the student. And it can reach up to 20 meters.
The first part of the run (preliminary) starts from the starting position to the reference mark. The task of this part is to pick up the initial speed and accurately hit the control mark with the left foot. The run is performed with a normal running step on the forefoot. The length of the run is 6-12 running steps. Using an even number of steps, the student hits the control mark with his left foot.
Second part of run (final) depends on the speed of advancement, the length of the 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 made, so the second part of the run is called preparation for the throw (final effort).
The task of the second part is to divert the projectile (ball, grenade) to perform its "overtaking" and to maintain the optimal speed before the final movement.
The steps in this part of the run are called throwing steps and are performed with a slight acceleration. The number of steps depends on the method of throwing the projectile and ranges from 4 to 6 throwing steps.
In practice, there are several ways to divert the ball at the time of throwing steps, and all of them are aimed at “overtaking” the lower body (legs) of the upper ones. This is necessary to increase the path of application of force to the projectile, one of the main factors affecting the result in throwing.
These are: abduction "straight - back", "arc forward - down - back", "arc up - back". Schoolchildren successfully master the throwing of the projectile back from the shoulder while simultaneously turning the shoulder sideways in the direction of throwing.
However, when throwing a small ball, the simplest and most common way is the “straight-back” lead, which I teach my schoolchildren. This method is easier to master; makes it easier to maintain a straight run along the run; dribbling the ball is performed in four throwing steps.
Getting to the control mark with the left foot, the student performs the first throwing step with the right. 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 turn of the shoulders to the right begins and the gradual retraction of the bent in elbow joint right hand with the ball. The left hand, 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 a full extension 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 body is in a vertical position. The chin is 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 arm with the ball ends.
The third, penultimate step is called "cross". It is the link between the preliminary and final part 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 repulsing the left and swinging the right leg. The right leg is quickly brought forward and placed from the heel with the turned toe outward; shoulders and pelvis turn to the right; the body leans to the right - back; right hand with the ball straight, palm up at shoulder level, left hand bent at the elbow joint and located in front of the chest. Finishing the "cross" step, the foot of the right foot from the heel and the 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. Thus, the “overtaking” of the projectile occurs, as a result of which the tension of the muscle groups involved in the final effort is performed.
The fourth throwing step is performed by an active stop setting of the straight left leg forward from the heel and inside feet toes inward. The hand with the ball and the axis of the shoulders are on the same line with the run-up line.
3.2. Final effort (throw): as soon as the straight left leg touches the takeoff 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 runoff with simultaneous extension of the leg at the knee. From this moment begins the "capture" of the ball. The element of "capture" is necessary for the tension of the muscles of the body and the throwing arm involved in the release of the ball.
After the “capture”, the right arm with the ball is bent at the elbow joint, and the forearm and hand, being behind the head and shoulder, are supinated. The left hand at the same time begins to be retracted to the left and is pronated. Extending the leg at the knee moves the pelvis forward - up, ahead of the shoulders.
Straightening the right leg and turning the right part of the pelvis forward - up, the student, carrying out the "traction" of the projectile, comes forward with his chest, brings his right elbow forward - up and goes into the position of the "stretched bow", named because of the external similarity, where the right hand with the projectile , a bent torso and the right leg forms an arc.
Then, by contracting the stretched muscles, the trunk is extended and the chest moves forward. From this position, the right leg continues to straighten at the knee and foot, the left, resting on the floor (ground), helps to move the pelvis up and forward and maintains the tension of 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 affect 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), contributing to the forward movement of the body. When the elbow of the throwing arm approaches the ear, the shoulders have finished turning in the direction of throwing and begin to move forward sharply. The throwing arm, passing over the shoulder, straightens at the elbow joint and throws the ball with a whip-like movement of the hand. The left leg at the time of the throw stops the movement and is fully extended.
All elements of the final effort are performed as a single movement. The effectiveness of the throw depends on the sequence of deceleration of the body links in the final, starting from the bottom and ending with the top, to transfer the total amount of movement to the projectile.
3.3. Braking (maintaining balance after throwing ): after releasing the ball to extinguish the inertia of movement, the student performs a jump from the left foot to the right in front of the arc that limits the place of the throw. The jump is performed by turning the body to the right side, setting the right leg at an angle of 45 degrees and bending at the knee joint.
4. Stages of learning to throw the ball.
Throwing the ball from a standing position while standing straight in the direction of the throw.
Throwing the ball from a place, standing sideways in the direction of the throw.
Throwing the ball with one step.
Throwing the ball from two steps.
Throwing the ball from three steps.
Throwing the ball from four steps.
Throwing the ball from a short run.
Throwing the ball from a full run.
5. Tasks of teaching the technique of throwing the ball.
1-2 classes.
Teach the correct holding and throwing of the ball with a whip-like movement of the brush.
To teach (grade 1) and continue to teach (grade 2) throwing the ball from a place in the “behind the back over the shoulder” method from the starting position, facing in the direction of throwing.
To teach (grade 1) and continue to teach (grade 2) throwing a ball at a vertical and horizontal target from a distance of 3-4 places (grade 1), 5-6 meters (grade 2).
3-4 classes.
Continue to teach the whipping movement of the hand when throwing.
Fix the technique of throwing the ball from a place, standing face and sideways in the direction of throwing for a distance and a given distance.
To teach the technique of throwing the 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 the arm extended to the side.
Continue to teach the ability to throw the ball at a horizontal and vertical target from a distance of 5-6 meters.
5-6 classes.
Continue to learn and consolidate the whipping motion of the throwing arm in the final effort.
Learn the technique of abducting the hand with the ball in two steps and throwing the ball with four throwing steps.
Learn the cross step technique.
Continue to learn the exit to the position of the "stretched bow" in the final effort.
Continue to teach the ability to throw the ball at a target from 6-8 meters (grade 5), 8-10 meters (grade 6).
7-8 classes.
Continue to teach the technique of performing a cross step.
Fix the technique of throwing the ball with four throwing steps.
Continue to teach abduction of the hand with the ball in two steps and throwing with four throwing steps.
To teach the technique of throwing the ball from a short (grade 7), from a full run (grade 8).
Learn to slow down (stop) after a throw.
To consolidate the ability to throw the ball at a target from a distance of 10-12 meters (grade 7), 12-16 meters (grade 8).
Grade 9
Continue to teach braking (stopping) after throwing the ball.
Improve the technique of throwing from a place and from a run to a distance.
To consolidate and improve throwing at a horizontal and vertical target from a distance of 12-18 meters.
6.Methodological sequence of learning to throw the ball.
The main components of the basis of the throwing technique are the correct execution of the whip-like movement of the hand and the sequence of work of the body links, which allow using the efforts of the entire musculoskeletal system.
The sequence of learning to throw the ball is reversed, that is, first we teach the final phase, then we move on to the previous phases of the movement.
Task 1. Acquaintance of students with the technique of throwing the ball.
Facilities
Brief story about the history and technique of throwing the ball
The story is figurative and takes no more than 5 minutes.
Showing the technique of throwing the ball from a place to the target and from a run to a distance.
First, I show the throwing technique from the side, then from behind, drawing the attention of schoolchildren to the individual phases of the movement.
Demonstration of throwing technique on film records, drawings, posters.
I draw the attention of students to the positions of the links of the body of the thrower in separate key points movement.
Introduce the rules of the competition in throwing the ball.
Throw only in one direction; do not stand on the right side; without the teacher's command, do not throw or go after the ball.
Task 2. Learning to hold and throw the ball.
In order to throw the ball far and accurately, it is necessary to hold it correctly; therefore, I begin training with throwing large, but not heavy balls (basketball, volleyball, rubber), allowing you to correctly perform this exercise. The position of the hand when holding a large ball allows the guys to feel it better. Then I turn to throws, throwing a small ball.
Facilities
Guidelines
Performing a grip on a small ball.
I.p. - Feet apart at shoulder width, arm straight ahead. Throwing the ball with a whip-like movement of the forearm and hand.
I. p. - legs apart shoulder width apart, arm straight ahead. 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. - Feet apart at shoulder width. Throwing the ball forward and upward from behind the head with both hands.
I.P. - Feet apart at shoulder width. Throwing the ball from behind the head with one hand forward and upward.
I.p. - feet shoulder-width apart, throwing the ball from behind the head to a vertical and horizontal target.
I.p. - standing facing in the direction of throwing, left foot in front. Throwing the ball due to the whip-like movement of the arm from behind the head.
I.p. - standing with your left side in the direction of throwing, left arm in front, legs straight. Throwing the ball with a whipping motion of the arm.
I.p. - standing on the left side, the right arm is straight, laid back, the left arm is in front of the chest, the weight of the body is on the slightly bent right leg, the body is slightly tilted back. Throwing the ball with a whipping motion of the arm.
A variety of throws, tosses, throwing the ball up, from top to bottom, forward and up with one, two hands and catching it with one, two hands from above, from below in the air, from a rebound from the floor, from the wall, from a partner.
Whip-like strokes with a brush on a volleyball.
Achieve a relaxed grip on the ball.
Repeated execution of the movement "goodbye" with a brush.
Active repetition of the “goodbye” movement with the forearm and hand.
The left leg is straight, turned inward, shoulders straight. Repetition of 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 around.
Throws are performed at the target from a distance of 3 - 4 meters in the 1st class; 5 and 6 meters in the 2nd and up to 12 and 18 meters in the 9th grade. Vertical target at a height of 2-3 meters. The elbow of the bent arm is at ear level.
Keep your left leg straight so that it does not bend at the knee joint.
Pay attention to the rotation of the body when moving the ball back behind the back and bending the right leg at the knee.
Follow the two-support position of the legs, the left leg is straight. The brush is in the “goodbye” position, the movement of the brush is accelerated.
Follow the movement of the hand and the straightness of the shoulders.
Work out the “goodbye” movement with the brush.
Errors: Incorrect release of the ball is often due to the general tension of the muscles of the whole body, therefore, in order to achieve relaxation and freedom of movement, the following exercises were performed in the lessons:
I.p. - stand with legs wider than shoulders. Sharp turns to the right and to the left, hands are freely "belted" around the body.
I.p. - stand legs together, torso leaning forward, arms hanging freely below. Jerks with hands back behind the back with free lowering of the hands down and “girdling” them around the chest and sides.
I.p. - the left leg is in front in a wide step, the torso is tilted forward, the arms are "hanging". Swinging arms forward and backward with springy swaying on the legs.
I.p. - stand, hands up. Relaxing the muscles of the arms and shoulder girdle, freely lower (throw) your arms down.
I.p. - feet shoulder-width apart, in the hands of grenades (dumbbells, plastic bottles, sandbags). Circular rotations hands in the front and side planes.
I.p. - left leg in front, dumbbell (grenade, sand bottle) in hand, arm below. Swing the arm back - up, at the top, unbend the arm in the elbow joint.
I.p. - standing in a step, hands with a medicine ball behind the head. Free extension of the arms at the elbow joint.
Brush rotation baton, gymnastic stick.
Task 3. Teaching students how to throw a ball.
I start throwing the ball from a place after creating in students a muscular sensation of moving the chest forward with good support on their feet. Chest jerk is performed forward in the direction of throwing with active springy legwork.This feeling is created by systematically performing the following exercises:
Pushing under the shoulder blade forward, holding the right hand from the rack in step, hand behind the head above the shoulder.
Pushing under the shoulder blades forward, pulling both arms back, chest forward from the rack in a step.
Exit chest forward from the hang, standing with your back to the gymnastic wall, gripping the rail at head level.
Exit chest forward from hanging crouching, grip straight arms on the rail.
Exit chest forward from the hang, standing in a step with your back to the gymnastic wall.
Exit with the chest forward from the hang, standing with his back to the wall, the partner is under the practitioner and rests his shoulders on the area of the shoulder blades. Straightening the 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 the back in a forward bend.
Exit chest forward, standing in a step with your back to the gymnastic wall, holding a rubber tourniquet in your throwing hand, fixed to the rail at shoulder level.
Standing in a step, the hand behind the head holds a rubber tourniquet, the other end of the tourniquet under the foot behind standing foot. Straightening the arm, stretch the tourniquet.
Exit with the chest forward from the rack sideways to the gymnastic wall, holding the rail with a throwing hand at shoulder level.
Exit with the chest forward, standing sideways to the gymnastic wall, holding the rubber band with the throwing hand, fixed to the rail at shoulder level.
Exit with the chest forward, simulating the “taking” of the projectile (ball) on oneself in a stance in a step, resting gymnastic stick into the wall or holding it in your hands, imitation of the "capture" of the projectile.
Tilts forward, bending in the lower back, dropping to the floor and rising up with the support of the hands along the rails of the gymnastic wall.
Facilities
Guidelines
Throwing the ball from behind the head with one hand, with both hands, standing in step, with the chest in the direction of throwing.
Strive to maintain the two-support position of the legs and jerk forward with the chest.
Throws the ball from the rack in step with the transition through the left foot after the release of the ball.
To achieve active springy work of the legs and a jerk forward with the chest.
Throwing the ball into a vertical and horizontal target from a stand in a step from behind the head over the shoulder.
To achieve the deflection of the body and the maximum retraction of the ball back, with the transfer of body weight to the right leg. The elbow of the throwing arm is directed forward.
Throws the ball from the rack in a step with the left side to the direction of throwing.
Track:
behind the starting position (the hand with the ball is laid back, the left at shoulder height is slightly straightened forward, the weight of the body is on the right leg, the left 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 on oneself” (simultaneous rotation of the body with the right arm extended outwards);
Behind the turn to the left, chest forward to the position of the "stretched bow";
For a jerk of the chest forward and a whipping movement of the hand.
Games of "pioneerball", "fight for the ball", "dodgeball", "basketball", volleyball with throw elements, handball.
Follow the passage of the chest forward through the straight left leg and the whipping 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. Running training occurs by running various segments from 10-20-30-40 meters at low speed. You have to run like a smooth run. The speed increases as you master the run and is brought to the maximum.
While running, I watch for a free, relaxed carrying of the ball over my head.
It is difficult to learn to run sideways with the ball allotted, but repeatedly running in this position gives a good result quite quickly.
At the same time, 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 must be directed to a specific target. Jogging with the ball is performed evenly and uniformly accelerated.
Training for running with the ball is carried out in parallel with training for throwing from a place.
Task 5. Teaching students how to kick the ball back.
Leading the hand with the ball straight - back is the most common throwing option.
The ball is abducted by 2 steps with the shoulders turned to the right into a position sideways in the direction of throwing.
When moving the hand with the ball in motion, each count corresponds to the completed throwing step.
For the development of flexibility and mobility in the shoulder joint and flexibility in the thoracic spine, the lessons were systematically performedthe following special exercises:
Twists with both hands with a stick;
Alternate twists with both hands;
Coups - twists in the hanging on the crossbar;
Rotational, swinging movements of the hands (with dumbbells, with bottles of sand or water);
Extension of the arms due to the head with a load;
Bending back from different starting positions (standing, lying on your stomach, kneeling, standing with your back against the gymnastic wall).
"bridges" from a leg stand apart on your knees; from a leg stand apart; from the emphasis on the forearms; from a supine position; from the leg stand apart with your back to the gymnastic wall, holding on to the rails;
Forward bends 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 with legs together and apart.
Various somersaults forward and backward;
Somersaults back, forward through a handstand;
In parallel with the flexibility exercises, exercises were performed to develop the strength of the muscles involved in throwing:
All-around with stuffed balls (ball throws with two, one hand from different starting positions).
Throwing stuffed balls from behind the head with the extension of the arms and the movement of the torso forward creates a muscular sensation of the work of the legs and torso.
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 on straight lines and lateral muscles abdominals and back. They strengthen the muscles of the body. The student gets the right feeling of the final effort.
Facilities
Guidelines
I.p. - standing in step in place, the ball in his hand above his head. Abduction of the arm with the ball with the turn of the shoulders to the right for two counts.
Follow the freedom of movement of the arm and the emancipation of the body. Perform counting simulations.
Standing in step in place, the ball in hand overhead. Leading the hand with the ball for two steps of walking along the marks.
Three lines are drawn on the floor, the distance between which is three feet. Perform slowly with stops at each step; keep track of the position of the hand with the ball.
Standing in step, the ball in hand overhead. Retracting the hand with the ball for two steps in the run.
The distance between the lines in the run increases. Between the first line and the second up to 5 feet, between the 2nd and 3rd - up to 6 feet.
| Standing in step, the ball is overhead. Retraction of the hand with the ball with an imitation of a throw under the score. | 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, the right leg is bent. On the count of two, the arm with the ball is fully retracted. On the count of "three", unbending the right leg, turning the chest forward, and bringing the arm with the ball forward - up with the ball, the student enters the position of the "stretched bow". On the count of "four", a ball is simulated. |
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| Standing in step, ball over head ball over head. Retracting the hand with the ball in place and throwing the ball at the goal. |
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| Run 15-20 m, hand with the ball over your head. |
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| Run 10 - 15 m, hand with the ball over your head. Retracting the hand with the ball for two steps in the run. |
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| Serial execution of imitation of abduction of a hand with a ball in walking, gradually turning into a run. | Perform abduction for two steps and return to the starting position for two steps, at first slowly, and then, as you master the movement, gradually increase the speed of running. |
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| Performing throwing from 4 to 8 take-off steps with abduction of the hand with the ball. | The first 2-4 steps are walking, the rest are running, dribbling and throwing. As you master, increase the length of the run |
Task 6. Teaching students to cross step.
Proper execution cross step largely determines the final result in throwing. "Overtaking" by the legs of the body, which increases the path of impact on the projectile (ball, grenade), depends on the rhythm and speed of movement.
I start learning 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 the 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.
At the expense of "times" - a 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
Follow the setting of the right foot from the heel to the entire foot with the turned toe outward. Step length 1-2 feet.
The same starting position, but another student holds the right hand (rubber tourniquet).
Cross step right foot forward
Follow the tilt of the body in the opposite direction of throwing (to the right) and the “running away” of the legs forward.
I.P. - Stand sideways in the direction of throwing on the left leg with the right leg raised crosswise in front of the left.
Light jump from left foot to right.
Control:
shoulder tilt to the right along the run-up line;
holding a straight right hand at shoulder level;
"running away" of the legs forward;
setting the legs in one straight line (the toe of the left foot is on the same straight line with the heel of the right);
cross step, not side step;
setting the left straight leg at point blank range
I.P. - the same as exercise number 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 the right hand pulled back. Body weight on the right leg, left arm bent in front of the chest.
At the expense of "times" - a cross step with a jump forward;
at the expense of "two" - setting the left foot forward at point blank range.
The same as exercise number 5, but the left leg is raised up in the starting position.
At the expense of "time" - setting the left foot on the ground;
at the expense of "two" - a 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 in walking without the ball and with the ball
Performing a cross step with a run-up and without the ball
Task 7. Teaching students to throw the 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 the transition to the starting position for the throw. Acceleration in the performance of the cross step, quick setting of the left foot in the fourth step and non-stop transition from running to throw with consistent involvement of the muscles in the work determine the correct rhythm of the thrower's movements.
Facilities
Guidelines
I.P. - stand on the left leg sideways to the direction of throwing,right leg raised crosswise in front of the left , the hand with the ball is laid aside, the left arm is bent in front of the chest.
At the expense of "time" - active setting of the left foot on the ground;
at the expense of "two" - a cross step with the right foot forward over the left while walking;
at the expense of "three" - a step with a straight left foot point blank;
on the count of "four" - the transition to the starting position for the throw.
Make sure it doesn't:
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;
flexion of the body when throwing to the left.
I.P. and exercise number 1. As you master the cross step in walking, perform it with a jump while running.
Follow the full implementation of the cross step.
Repeating it many times in imitation.
I.P. - stand with the left side, legs shoulder-width apart, the weight of the body on the right leg, the body is tilted to the right and forms one line with the left leg and right hand.
Throws the ball from one step; from two steps; from three steps.
Follow the execution of throwing steps in a straight line; by tilting the body to the right and “running away” of the legs forward in a cross step.
Task 8. Teaching students how to throw the ball
In order for the training to be more successful, it is better to start the run slowly, and then gradually increase the speed to the second reference mark. In the future, to achieve a high 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 in the direction of the throw. Hand with the ball above the head, elbow near the ear.
Walking (four to six steps) to the control line;
Leading 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 locking position on the ground;
Throwing the ball from the "stretched bow" position.
On the ground (floor) draw seven horizontal lines and one vertical line in the direction of throwing:
1st: the beginning of the run;
2nd: control line;
3rd-6th: line for four throwing steps;
7th: line to stop after the throw.
The length of steps from the control mark in the run:
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 in a slow run along the markings
Follow the tilt of the torso on the third and fourth steps, keeping a straight arm with the ball at shoulder level behind the back, for "overtaking" the ball with your feet.
Same as No. 1, but with a short run-up and with increasing speed along the markings
Pay attention to the fast execution of the cross step.
Follow the abduction of the arm for two steps and the rhythm.
Throwing a ball from a full run, increasing in length, and with an increase in speed at a distance and at a 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 starts to increase from the first step and reaches the optimal value at 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 the rapid reduction of the hips. After the cross step, the right leg is also actively placed on the ground. This problem is solved by throwing the ball from a running start.
All throwing steps are performed springy, and the hips are brought down actively. This will result in a continuous and accelerating movement and optimal cross stride length.
Facilities:
Running with throwing steps without the ball 15 - 20 meters with the hand laid aside.
Running with throwing steps with the ball with the arm extended to the side (arm at shoulder level).
Run 20-30 meters at speed.
Shuttle run 3 to 10 meters at speed.
Special exercises for throwing the ball from a place and holding the ball.
All-around with stuffed balls.
Task 10. Improving the technique of throwing the ball, taking into account the individual characteristics of students
Taking the ball straight back can be taught to all schoolchildren of any height with fast movements.
Schoolchildren with low mobility in the shoulder joint perform the final effort by turning the torso.
The growth of results depends not only on improvement in technology, but also on the constancy of development. physical qualities schoolboy.
Strengthening the ligaments of the elbow and shoulder joints takes great place both during the period of study and during the period of improvement in the technique of throwing the ball.
The following exercises were performed as preventive measures:
Squeezing tight rubber balls with a brush;
Winding a rope on a stick, twisting a torlep of a volleyball net;
Lifting and rotating arms with weights in different directions and planes (dumbbells).
After mastering the basics of throwing the ball, the students systematically worked on the accuracy and freedom of movements carried out along the long path with increasing acceleration.
Studying new details of the technique, we repeated and improved the previously developed skills.
Simultaneously with the improvement in the technique of throwing, they systematically worked on the development of flexibility and mobility in the joints, muscle strength and speed of movement.
For faster movement of 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 a particular movement. They helped the guys feel every element of the exercise in their muscles.
Exercises for flexibility and strength of muscle groups .
All-around with the ball.
Flexibility exercises.
7. Typical errors and methods for their correction.
Due to the different physical fitness of schoolchildren, some errors occurred when teaching throwing, which were taken into account when planning work with the class.
Possible mistakes
Error Correction
Throwing from a place sideways
In i.p. feet are on the same line. It doesn't give stable position bodies in the final part of the throw.
Draw lines on the floor with chalk and place the student's feet so that the big toe of the left foot is in line with the heel of the right foot.
The arm with the ball is lowered below the line of the shoulders and bent at the elbow joint. This leads to the fact that there will be no long-range throw, possibly an injury to the elbow joint.
Use exercises to strengthen the shoulder girdle. Follow the starting position of the hand.
The left hand is lowered down during the throw. This leads to the “unwinding” of the shoulders and the ball will fly away from the throwing sector to the left.
Draw students' attention to the position of the left hand, directed to a certain landmark.
The chin is lowered and the gaze is directed downward. This makes it impossible to control the angle of the projectile.
The chin is directed upwards, the gaze is directed to the point of throwing. With this position of the chin, the ball will fly along the desired trajectory.
When the torso and head are deflected, the line breaks before the final effort: the left leg is the torso. Throwing will be carried out only by hand, excluding the lower parts of the body.
Use more exercise simulations in place. Focus on the correct position of the body when showing the exercise.
The “capture” of the projectile is not performed, there is no rotation on the right foot with the knee inward. Do not turn the shoulders forward, leaving the right hand far behind. Prematurely transfer body weight to the left leg. Consequently, the position of the “stretched bow” will not be fulfilled, there will be no sharp throw.
Use 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.
The movement of the throwing arm side.
Perform a throw without turning the shoulders. They miss the “capture” 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 performing the "capture" of the projectile.
The hand works slowly when performing the throw itself. No jerky hand movement. Excessive stiffness of the right hand.
Explain what a “whip” is, using comparisons understandable to children (“whip”, “whip with a branch”, “goodbye”). Use more outdoor games with throwing elements and exercises to develop the “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 links of the body are turned off, the throw distance is significantly reduced.
Slowly perform an imitation of 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 act as a rigid support. Use leg strengthening exercises (lots of jumping work)
One step throw
From the starting position - standing with the left side on the right leg, the left one behind on the toe, taking a step, turn the body 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, and therefore the path traveled by the projectile. Errors occur due to insufficient developed muscles legs, back muscles, abdominals, oblique abdominal muscles.
Strengthen the muscles of the legs with exercises: "pistols", squats, jumping out of a squat, jumping over benches, barriers.
Use imitations of throwing from one step.
| Throwing with two steps. From - stand with the left side in the direction of the throw, with a step with the right foot, tilt the shoulders to the left, with the setting of the left leg - tilt the body to the left; falling shoulders forward; lowering the hand with the ball down; bending the left leg while resting on it. | Repeated execution of a cross step, holding the student by the right straightened arm, recalling the correct position of the torso and running the legs forward. |
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| Throwing with three steps. The first and second steps are performed by jumping. The shoulders “go” forward and there is no “stretched bow” position, no long throw. | Teach the rhythm of the steps using various methods, including sound (palm strikes in the right rhythm). |
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| There is no advance of the shoulders with the legs after performing a cross step. The cross step is performed by stepping, not by jumping. The correct rhythm of throwing steps is not observed. | Learn to perform a cross step using a gymnastic bench (from ip standing with your left side to the bench with a push with your left foot, jump onto the bench with your right foot, bringing your right leg bent at the knee across your left leg). Use simulated cross step execution (ip - standing, left leg in front, chest in the direction of the throw. The right leg, bent at the knee, is brought forward with a simultaneous turn of the body to the right, after which the leg extended forward returns to the ip. 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. |
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| Throwing the ball from a running start. During the run-up, the hand with the ball is too tense. Difficulty in dribbling the ball, the rhythm of throwing steps is disturbed. | Multiple runs with the ball, achieving a free hold of the ball with relaxed muscles of the shoulder girdle and arm |
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| Running hard bent legs. As a result, the student hardly picks up speed in the run-up and overtakes the ball. | Multiple running runs on the toes of the foot with a strong repulsion from the floor (ground). Strengthen your leg muscles with jumping exercises. |
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| The speed of running to the second benchmark is increased by stretching the steps. Violated rhythm of acceleration. The transition to the throwing part of the takeoff and overtaking the projectile is difficult. | Runaway runs. Achieve an increase in speed when moving to the second control mark due to the frequency of steps. Decrease the distance between the first (beginning of the run-up) and the second (beginning of the ball deflection) control marks. |
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| Decrease in takeoff speed to the final effort. Throwing is performed almost from the spot. There is no transition of takeoff speed into throwing steps. | Running along the run with increasing speed to the final without a throw with a rebound from the ground at the end of the run. Strengthen leg muscles using jumping exercises. |
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| Premature turn of the shoulders to the right from the second control mark. As a result, the right foot turns outward, the body leans back. | Keep the torso in a vertical position, running up to the second mark. Follow the correct setting of the feet with toes strictly forward along the run. |
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| Full extension of the right hand 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 changes in the angle of the projectile. | Multiple abduction of the hand with the ball in place for two counts; in the course and in the run for two counts; in the course and in the run for two steps without a throw. Achieve soft, smooth abduction of the arm with the ball for two throwing steps in combination with a turn of the torso and shoulders to the right. |
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| When performing a cross step, the right leg is not carried crosswise over the left, but performs a side step. In this case, there will be no “overtaking” of the shoulders with the legs. | Perform throwing at low speed. Teach throwing steps (walking along the line with cross steps with a gymnastic stick on the 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 the movement is left side forward. |
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| The right leg in a cross step is placed: Directly without turning outward, as a result, it is difficult to overtake the projectile and come to a position favorable for throwing; On the toe, and not on the heel and the outer arch of the foot, as a result, failure occurs, that is, squatting on the right leg, speed is lost, it is difficult to “capture” the ball and the accuracy of applying efforts when throwing | Throw the ball with varying degrees of intensity, control the correct positioning of the right foot at the end of the cross step |
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| 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 “capture” the ball in the initial phase of the final effort and accurately apply the effort when throwing | During the run from different speed take the hand with the ball away, achieving right position right hand |
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| Loss of straightness of movement in the run-up (deviation to the left on the last throwing steps). It is difficult to direct the effort 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 with a cross step and the setting of the left leg along the run-up line (the big toe of the left foot is in line with the heel of the right foot). |
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| Step-pStep-jump from the second mark, short or very long cross step, far setting of the left foot at point-blank range on the fourth step violate the correct rhythm of the run-up, reduce the speed in throwing steps and make it difficult to continuously transition from run-up to throw | Control the length of the steps, the placement of the feet in the footsteps, according to the marks of each throwing step on the track. Throw the ball from a full run |
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| The lack of acceleration in the throwing steps makes it difficult to move from the run to the throw, causes a stop before the throw, and violates the correct throwing rhythm. | Throw the ball from three, four throwing steps, from running up on a segment of arbitrary length, from a full run. Choose an individual ratio of the length and speed of each step. |
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| Deviation of the body to the left from the direction of throwing. The left leg becomes far to the left, and bends when thrown. The initial speed of the ball is lost, the flight range is reduced. | Perform exercises, simulating the correct "capture" of the ball. Control the placement of the legs in the third and fourth steps and the straightening of the left leg in the final phase of the throw. Start the final efforts from the legs with the “closed” position of the torso. |
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Excessive stop of the left foot due to its setting along the line of the right or somewhat crosswise in front of it prevents progress, dampens speed and even causes a stop before the throw
Performs a run-up according to the marks in the throwing part and throws in different run-up and tempo options
Premature "pushing" forward with a belated "capture" of an early turn of the body and the beginning of the final jerk, the angle of the ball's departure decreases.
Throw projectiles in different takeoffs and paces
Applications.
Two-step abduction of the hand with the ball .
Cross step.
Look at the sculptures of the ancient Greeks, the frescoes of the Roman Empire, and even the cave paintings of primitive tribes. Is there a similarity? All the ancients depicted warriors or hunters running with a spear raised to throw.
In the old days, the ability to throw a spear was equated with the ability to survive among almost all the tribes inhabiting the planet. Now it has lost its relevance, but throwing the ball is a mandatory skill for any person. After all, it is throwing that allows us to develop a feel for all muscle groups and learn how to properly distribute efforts.
Story
In ancient times, residents of different states (rather, even territories) constantly fought 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 most agile won. The one who hit the target more accurately, the one who could correctly assess his strength and get away 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 the 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 peaks. Most often, these were competitions for throwing distance and accuracy of hitting the target. In modern conditions, athletes master throwing the ball at the target, not weapons.
The winner was determined by the judges. And the throwing distance was measured by “feet”, because there was no metric system yet. The judge counted the distance over which the athlete threw the spear with his feet. It was the most accurate measure.
To this day, athletes compete in javelin, discus, and shot throws. All these sports are athletics, even despite the significant dimensions of the shot putters. At the Olympics, more than one set of awards in this sport is played. But in order to learn how to throw accurately and far, you need to train a lot. We get the first skills at school, when we master throwing a ball at physical education lessons.
Why learn to throw?
It would seem a simple task: to throw the ball as far as possible, or to hit a target that is at a decent distance. But in practice, we are faced with the fact that only learning the technique of throwing the ball gives us the result. Without training, the most "simple" thing that can happen is a dislocation or After all, you need to understand how to coordinate the movements of the arms and legs in order to get worthy result. Therefore, throwing the ball almost in a playful way helps us better understand our body, learn how to control it and, of course, strengthen the muscles: arms, legs, torso. This exercise is especially important for children. At the age of 9-10, the child already understands that coordination of movements is not an easy task.
As adults, young people may encounter throwing again. True, this time already grenades. The ball throwing technique is also suitable for grenades. The difference is only in the hold of these projectiles and in their weight. Of course, few can boast of such a rare skill as javelin throwing. But hitting friends and buddies with an accurate throw of the ball at the target and adding a couple of points to your authority will not hurt anyone!
Athletics: Throwing
Throwing is an exercise for athletes that requires "explosive" muscle efforts (short-term, but maximum in tension). The goal of any throw is to move as far away from the athlete as possible. Throwing the ball, and everything starts with it, helps to develop strength, agility and speed of action. In addition, a person has an understanding of the optimal ratio of these efforts.
Despite its apparent simplicity, throwing is a rather difficult exercise. When throwing the ball, it is necessary to evaluate the speed and strength of the hands, correlate them with the run-up and understand at what point it is necessary, in fact, to “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 makes it possible to develop an analysis of the most advantageous starting position, the speed of the takeoff and swing, and finally, the determination of the point of application of maximum effort during the throw.
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 swift run.
- Throwing various discs (the main distinguishing feature of the projectile is weight). The discs before the throw are accelerated due to the rotation of the body of the athlete.
- All sorts of things do not "throw", but "push". The core is the heaviest projectile, therefore, before pushing it, the athlete needs to make a “jump” (literally, jump and push the core from the shoulder at the highest point).
Throwing Basics
Modern athletics does not consider throwing projectiles at a target. Throwing a small ball for a distance is the first exercise. The throw can be performed in any way: standing from behind the head, from behind the head with a running start, throwing the projectile with spinning it, pushing from the shoulder. The method of throwing is chosen depending on the projectile (its size and weight). Based on the age and physiological characteristics of the athlete, sports equipment.
At the very beginning of this sport, it is not recommended to use maximum strength. Muscles and joints are not yet prepared and “do not know” the task, and this is fraught with dislocations and sprains. Learning the technique of throwing the ball begins, however, with throws at the target (accuracy). Gradually, the task becomes more difficult, and range is added to accuracy. In the future, with a serious lesson in throwing, they move on to other heavier and more complex projectiles.
What to consider when throwing
So, what determines the flight range? Experts identify four conditions that determine a successful throw: the speed of the projectile, the angle, the height of the point at which the projectile breaks away from the athlete and air resistance.
Let's take a look at each factor in turn. The initial speed is influenced by the force that the athlete applies at the moment of throwing. Further, the length of the path of the ball, which he passes in the hand of the athlete. And finally, the time for which this path is overcome in the hand.
Accordingly, the longer the path and the shorter the time, the greater the speed of the ejected projectile. Throwing the ball from a running start implies the speed of the run itself, the turn of the body and the jump of the thrower. At the end of the run, the thrower creates an “overtaking” of the athlete by the projectile. For ball and javelin throwers, these are the last steps of acceleration, for discus throwers, overtaking is created during the turn of the body, and for shot putters, the last seconds of the jump are important.
The run-up time can only be reduced by accelerating the thrower. Therefore, training in throwing the ball includes training in running with acceleration. At the last step of the run, the athlete pushes the projectile not only forward, but also up.
When throwing the ball important point is the flight angle with respect to the horizon. Knowledge of elementary geometry and the laws of trigonometry allows us to assert that the maximum range is achieved at a departure angle of 45 °. In practice, it is not possible to achieve such accuracy. Experienced and trained throwers push the projectile at an angle of 30-43°.
It should be noted that throwing the ball at a distance does not depend on the height and length of the athlete's limbs. At first glance, it seems that the taller the athlete, and the longer his arms, the farther the ball or spear will fly. In practice, we are faced with the fact that growth only affects the height of the departure point, but with the right throw, this characteristic will not significantly affect the final result.
The resistance of air masses is of the same unprincipled importance. Of course, the air flow reduces the time and speed of flight. And that means throwing distance. But for something as small as a ball, it doesn't matter. A correctly "launched" disk can, in general, be "picked up" by the air flow and can stay in the air for a fraction of a second longer.
In any case, the influence of the height of the point of departure and the resistance of air masses is described in centimeters of the flight range. In contrast to the takeoff speed and the projectile ejection angle.
Ball throwing basics
One of the primary skills a person acquires is the ability to throw a ball and catch it. Already two-year-olds can do this task perfectly. Of course, a children's ball game has nothing to do with throwing shells, but only emphasizes the importance of developing dexterity and accuracy.
The throwing ball must be held behind the head and slightly above its level. The elbow must not be higher than the shoulder, and the shoulder and forearm must form an angle of less than 90°. Professionals and their coaches claim that the throw will be the most effective from this position.
Run-up before throw
The technique of throwing the ball involves a run-up of 20 m. In practice, this distance varies slightly depending on the individual characteristics of the athlete. The run itself should be uniform, but with acceleration. The step is also important: light, springy (in no case should you run with the body tilted forward). In addition, during the takeoff, it is necessary to control the position of the pushing hand.
Conditionally dividing the run into two equal parts, we get the preparatory one - the athlete’s actual speed gain, and the throwing one - preparation for throwing the projectile.
Here coordination of movements is of great importance. It is necessary to maintain the speed gained in the first part of the run-up, and at the same time get a hand to throw behind your back.
At the beginning of the run, the athlete leans on the front of the foot and slightly tilts the body forward. Before the final effort, it is necessary to take several "throw" steps and during this time take the hand with the projectile back. To make things easier, the runway is usually marked with a spot where you need to start moving your arm back.
How to take away a hand with a projectile
At the time of the throw, the body of the athlete should be slightly tilted back. Those. during throwing steps, it is necessary that the legs literally overtake the arms. This is necessary in order to maximize the path of application of force to the ball. There are several ways to move the arm back during the run.
In the lessons, we easily master the simultaneous rotation of the shoulder in the direction of the throw with the arm pulled back (also due to the movement shoulder joint). When we are interested in professional athletics, throwing the ball requires finding more effective techniques.
As such, the technology of "taking the ball away from the shoulder straight-back" is recognized. This movement of the brush greatly simplifies the overall acceleration and does not reduce speed. Another way, moving the arm forward-down-back, provides more opportunities to control the timeliness of arm movements relative to the center of gravity of the athlete's body. This method is considered the most dynamic.
cross step
As already noted, takeoff speed is an important component of a successful projectile throw. However, there is no need to seek this can cause muscle strain. Such muscle load will negatively affect the more responsible part of the throw - pushing the ball.
The penultimate of the throwing steps is considered the most important. It is he, the “cross step”, that allows the energy of the run to be transferred to the hand with the projectile laid back. In general, the last steps before throwing are designed to take a comfortable position for pushing the projectile.
Having accelerated, the athlete must quickly push off with the foot of his left foot in order to create acceleration for the forward movement of the right foot, gently but quickly change the inclination of the body to the backward position and allow the legs to “overtake” the hands.
"Cross step" requires special attention from the thrower. It is necessary to check the consistency of all actions and movements. During the execution of the “cross step”, the athlete needs to land on a leg slightly open outward (up to 40 °), while making sure that the arm with the projectile is ready for a further throw. A slight rotation of the pelvis, which is explained by the specific setting of the foot, will help to throw the ball correctly.
Actually, the starting position for the final effort can be described as follows: the athlete leans on a slightly bent right leg, the toe of which is turned outward; the body is turned with the left side in the direction of throwing the projectile, and the straight right arm is laid back. The left hand, on the contrary, is slightly bent at the elbow and is located near the chest. The straightened left leg touches the ground with the inside of the foot. It is very important that the axis of the shoulders and the right arm form a straight line.
throw
The release of the ball begins at the moment when the athlete unbends the right leg at the knee. This movement allows you to move forward and up the pelvis, while the shoulders remain almost in place. The hand must be turned palm up, while turning the arm at the shoulder and bending it at the elbow. All these movements allow you to stretch the muscles of the right side of the body, the front of the right thigh and the right shoulder as much as possible. The position of the thrower is called "stretched bow".
At this moment, the athlete has already fully turned chest forward, and the throwing arm goes forward, bending at the elbow joint. The hand and forearm are still behind the back. All the described movements allow maximizing 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 start a sharp movement of the shoulders forward. Simultaneously with this movement, the athlete must straighten the elbow joint. Finishing the throw, the thrower should make a “whip-like” movement with the hand. By inertia, the body also turns to the right, increasing the duration of the impact on the projectile.
Common Mistakes
In order to reach excellent results in throwing the ball, you need to train hard. And pay attention to typical mistakes. There are few of them, a few pieces, but to get rid of them - the most important task. The roughest ones are the deviation of the body to the left from the direction of the ball throw and the bending of the left leg at the knee at the moment the projectile is pushed out. This leads to the inevitable loss of the initial speed of the ball leaving the athlete's hand.
In order not to step over the limit line, the athlete needs to stop moving forward. Jumping from the left leg to the right, while bending it at the knee, you can cope with this task.
The technique of throwing the ball at the target is practically no different from throwing at a distance. But one more important skill is added: the eye and the accuracy of estimating the distance to the target. All this can also be “trained” and “rehearsed”. After all, nothing is impossible, everything depends on the desire and perseverance of a person.
Fundamentals of throwing technique
| Parameter name | Meaning |
| Article subject: | Fundamentals of throwing technique |
| Rubric (thematic category) | Sport |
There are four types of throws in athletics, the technique of which depends on the shape and mass of the projectile. A light spear is easier to throw over the head; the core, which is spherical and rather heavy, is easier to push; a hammer with a handle with a cable is thrown by spinning; a disk resembling a plate convex on both sides is thrown with one hand from a turn. Throwing can also be divided into two groups: 1) throwing and pushing projectiles that do not have aerodynamic properties; 2) throwing projectiles with aerodynamic properties. Different types of throwing have common basics of technique that are characteristic of all types.
In the basics of technology, the initial velocity of the projectile is distinguished, that is, the speed that the projectile has at the moment it leaves the thrower's hand. Departure angle- (a) the angle formed by the muzzle velocity vector of the projectile and the horizon line. Projectile release height - vertical distance from the point of projectile separation from the hand to the surface of the sector. Terrain angle - f) the angle formed by the line connecting the point of release of the projectile with the landing site of the projectile and the horizon (Fig. 64).
These factors are inherent in all throwing. It is important to note that for projectiles with aerodynamic properties, the following factors are additionally considered: angle of attack, drag, and torque. We will consider these factors in more detail in the flight phase.
Conditionally integral action of throwing can be divided into three parts:
final effort;
Braking after projectile release.
The fourth part - the flight of the projectile occurs without the influence of the thrower and obeys certain laws of mechanics. When they make up a scheme for teaching throwing techniques, they also distinguish auxiliary parts: holding the projectile, preparing for the run, preparing for the final effort, releasing the projectile. The main phase in throwing is the final effort phase.
Track and field throwing in structure are one-act or acyclic exercises. Throwings are different only in the external picture of the thrower's movements, in fact they have one goal - to give the projectile the highest take-off speed, which is one of the basic factors of the projectile's flight range. Other factors in the range of a projectile are the angle of departure ͵ the height of the projectile and air resistance.
Flight range is determined by the formula
Where V- the initial velocity of the projectile; a - departure angle; g- acceleration of gravity.
During the run-up, the ʼʼthrower-projectileʼʼ system is given a preliminary speed, which in different types throwing will be different (2 - 3 m / s - in the shot put, 7 - 8 m / s - in the javelin and discus throw, 23 m / s - in the hammer throw). It should be remembered that in the shot put and javelin throw, linear speed is determined, and in discus and hammer throw - angular speed.
During the final effort, the preliminary speed increases and in this phase the momentum of the thrower-projectile system is transferred directly to the projectile. Moreover, the speed of the projectile increases in javelin throwing and shot put by 4-5 times, in discus throwing - 2 times, and when throwing a hammer in the preliminary unwinding phase of the projectile, the speed is 4-5 times higher than the final one. In hammer throwing, the inertia of the movement of the spun projectile is so great that the athlete, due to his own muscle efforts, cannot significantly affect the speed of the projectile and almost all of his efforts are aimed at maintaining speed and creating optimal conditions for its release.
The preliminary speed in the run-up is reported to the system due to the work of the muscles of the legs and torso, in the phase of the final effort, the system transfers the speed to the projectile due to the muscles of the shoulder girdle and arms>
and also due to the leading actions of the lower parts of the body. This is true for the javelin, discus and shot put.
In hammer throwing, the situation is different. First, the work of the muscles of the arms and the upper shoulder girdle gives speed, and then, as the speed of the projectile increases, the muscles of the torso and legs turn on, which help to maintain the correct position of the body and move it around the axis with longitudinal advancement, counteracting the centrifugal force of the projectile.
One of the rules in throwing is that in order to give (speed to the ʼʼthrower - projectileʼʼ system it is extremely important to ■ʼʼleadʼʼ this projectile, and not ʼʼgoʼʼ behind the projectile. In other words, the movement of the projectile must be preceded by a successive chain of muscular efforts that create this movement.
The preliminary speed of the system "thrower - projectile" will always be optimal and will depend on the following factors: type of throwing, technical and physical fitness of the thrower. Preliminary speed is gained on a longer path of movement, smoothly, to the optimum value. In the phase of the final effort, this speed reaches such maximum values as the athlete is capable of, and in the last part of the phase it is transferred to the projectile.
The speed that is given to the system or the projectile depends on the magnitude of the muscular effort or on the magnitude of the manifestation of force. “First, on a longer takeoff path, due to less muscle effort, speed is given to the system, and then, on a short stretch of the path, maximum power is applied to increase the speed of the projectile.
It is conditionally possible to express the dependence of the projectile velocity on the magnitude of the force, the path of application of this force and the duration of the action of this force by the following formula:
Where V- projectile launch speed; F- the force applied to the projectile; L- the length of the path of action of the force; / - time of force application.
In order to increase the speed of the projectile, you can go
:Four directions: 1) increase strength; 2) to increase the Path of influence of force; 3) reduce the duration of the force and
|.4) a complex direction according to the previous three.
An athlete, constantly training, works to increase muscle strength, but this process is long, and at the same time it is impossible
[Enlarge to infinity muscle strength because the human body has its limit. The path of application of force is also
I. Conservative direction. How to increase given way in phase
The final effort, where exactly does the main increase in speed take place? The athlete is limited by the rules of the competition, the place of throwing. Changes in the throwing technique mainly concerned the run-up phase. Only in the shot put was an attempt made to change the jump-like rectilinear take-off to rotational, and the thrower A. Baryshnikov showed the technique of throwing the shot from a turn. These two types of shot put technique have their own positive and negative sides. The use of one or another type will depend on the individual characteristics of the thrower.
The third direction - reducing the time of action of a given force on a certain path has more prospects, i.e. the athlete does not specifically work on the development of strength (although he does not omit this factor), but on increasing the increase in strength per unit of time, on the speed of manifestation of this strength, which refers to the speed-strength qualities. In the final effort, the athlete must perform a movement on a certain path, without deviating from it, so that the vector of the preliminary velocity of the system "thrower-projectile" coincides with the vector of the initial velocity of the projectile. In practice, this is called ʼʼget into sleep-rowʼʼ, characterizing technical readiness thrower. Τᴀᴋᴎᴍ ᴏϬᴩᴀᴈᴏᴍ, the result in throwing will depend on the speed-strength and technical training thrower.
In imparting speed to the projectile, various parts of the body and various groups muscles that work in a certain sequence. Moreover, subsequent movements should, as it were, overlap the previous ones, pick up the movement. The muscles of the legs begin to work, then the muscles of the trunk, shoulders, forearms, and the muscles of the hand complete the work. This is another of the rules for the effective technical execution of sports throwing. Due to the sequential engagement of the body links from bottom to top in the final effort phase, the momentum is transferred from the lower links to the upper ones, here also stretched muscles in each link, and each link is included in the work at speed, and not from a place. Moreover, the speed of the links increases from the lower to the upper.
The projectile departure angle (see Fig. 64) is one of the basic factors that determine the effectiveness in throwing. From the point of view of mechanics, the optimal angle of departure of the projectile is 45 ° (in airless space and without the influence of any other forces). IN real life the angle of departure of the projectile is different in all types of throwing, it differs by gender and the weight of the projectile.
IN sports throwing The launch angle of the projectile depends on:
The initial velocity of the projectile;
Projectile release heights;
Aerodynamic properties of the projectile;
Takeoff speed;
Atmospheric conditions (wind direction and speed). The departure angle in the shot put ranges from 38 to 42 °, and
the most optimal is the angle of 42°, a further increase in the angle leads to a decrease in the result.
Departure angle in discus throw: for women - 33 - 35 °, for men - from 36 to 39 °. This is apparently due to the different weights of the projectiles, the different takeoff speeds, and the different surface area of the projectile.
The optimal departure angle in javelin throwing is between 27 and 30° for a gliding javelin, ᴛ.ᴇ. old sample. With the introduction of a spear with a displaced center of gravity, the angle increased to 33 - 34 °.
In hammer throwing, the largest departure angle is 44 °. This can be explained by the large mass of the projectile and the high initial velocity of departure.
With an increase in the take-off speed, the take-off angle of the projectile in all types of throwing increases slightly, except for discus throwing, where, on the contrary, the take-off angle decreases.
The height of the projectile release also affects the result in throwing: the higher the height, the farther the projectile flies. But the projectile release height cannot be increased for the same thrower. The height of projectile release will play a role in the analysis of the performance of various throwers. In sports selection, it is extremely important to take into account not only strong, but also tall, long-armed athletes for specialization in throwing (see Fig. 64).
The range of the projectile will also be affected by air resistance. When throwing a hammer, grenade, small ball and shot put, the air resistance is constant and small, and therefore their values are usually not taken into account. And when throwing a spear and a disk, ᴛ.ᴇ. projectiles with aerodynamic properties, the air environment can have a significant impact on the result.
The aerodynamic properties of the disc are about 4.5 times better than the lances. In flight, these projectiles rotate: the spear around its longitudinal axis, and the disk around the vertical axis. The spear makes about 25 revolutions, which is not enough for the appearance of a gyroscopic moment, but this rotation speed stabilizes the position of the spear in flight. During the flight of the disk, its rotation creates a gyroscopic moment, which counteracts the rotation of the disk around the vertical axis and stabilizes its position in the air.
In flight, a drag force arises, which is characterized by the area ratio cross section projectile to the strength and speed of the oncoming air flow. Incoming on-
the air current presses on the cross-sectional area of the projectile, flows around the projectile. On the opposite side, an area of low pressure arises, which characterizes the lifting force, the value of which will depend on the speed of the oncoming air flow and the angle of attack of the projectile. In javelin and discus throwing, the lifting force exceeds the drag, thereby increasing the range of the projectile (Fig. 65).
The angle of attack must be negative and positive. With a headwind, it is extremely important to reduce the angle of attack, thereby reducing the drag force. With a passing windsutol, the attack must be increased to 44 °, creating the properties of a sail to the disk.
When throwing a female discus, the headwind requires a greater decrease in the take-off angle than when throwing a men's discus. The throwing range of the projectile will affect the departure angle: the farther the projectile flies, the greater the departure angle.
In all types of throwing, except for the shot put, the impact force on the projectile (drag force) does not affect the angle of departure. When pushing the shot, the lower the force of impact on the projectile, the greater the angle of departure and vice versa.
6.2. Technique various kinds throwing 6.2.1. Shot put technique
Historians refer to the first mention of shot put in the middle of the 19th century. It is believed that the shot put must folk games, where various weight-lifting competitions (stones, logs, weights) were held. Documented materials on the shot put date back to 1839 ᴦ. The first record in this form sports was established by the Englishman Fraser in 1866 ᴦ. and was equal to 10.62 m. In 1868 ᴦ. The indoor shot put competition took place in New York City.
At the beginning of the 20th century American R. Rose set a new world record - 15.54 m, which held for 19 years. Rose was over 2 m tall and weighed 125 kᴦ. Only in 1928 ᴦ. proportionally built German athlete
E. Hirschfeld was the first in the world to push the core at 16.04 m. Further in 1934 ᴦ. D. Torrance, nicknamed ʼʼman-mountainʼʼ, his height is 2 m, and his weight is 135 kg, pushed the shot at 17.40 m. For a long time it was thought that throwers should have a large muscle mass and great growth, but no one could have imagined that an athlete weighing 85 kg would beat D. Torrance's record. Negro C. Fonville was able to do this, having an outstanding speed in the shot put. For the nineteen-meter mark, the shot was pushed by P. O-Brien - 19.30 m, who made significant changes to the shot put technique. For the first time, the American D. Long overcame the 20-meter mark, then r.
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Matson improves the result, bringing it to 21.78 m. In 1976 ᴦ. two weeks before the Olympics, the Russian athlete A. Baryshnikov for the first time takes the world record from the Americans, pushing the shot at 22 meters! Moreover, he uses a completely new shot put technique, not from a jump, but from a turn.
Today, the world record in the shot put belongs to the American R. Barnes - 23.12 m, and for the first time the German W. Timmerman overcame the 23-meter line in 1988 ᴦ. Barnes' record was set in 1990 ᴦ. and has been running for over 10 years.
Women began to participate in shot put competitions much later. Officially in 1922 ᴦ. the first champion of the USSR in this form was determined. And the first official world record was set in 1926 ᴦ. Austrian H.Kepll - 9.57 m. In 1938 ᴦ. for the first time women put the shot at the European Championships, and since 1948 ᴦ. women began to participate in this form at the Olympics. In 1969 ᴦ. N. Chizhova at the European Championships showed the result - 20.43 m. Today, the world record belongs to N. Lisovskaya - 22.63 m, set in 1987 ᴦ.
The shot put technique has changed throughout history, these are: standing push, stepping push, jumping shot, side jump jump shot, standing back jump shot, twist shot put. Modern pushers mainly use the technique of shot put from a jump, only some throwers followed in the footsteps of A. Baryshnikov and began to use the technique of shot put from a turn. Consider the shot put technique of these two modern methods.
When analyzing the shot put technique, the following main elements can be distinguished, which are extremely important to pay attention to:
Projectile holding;
Preparatory phase for the takeoff (leap, turn);
Run jump (turn);
final effort;
The phase of braking or maintaining balance.
Leap Shot Put Technique
Projectile holding. The core is placed on the middle phalanges of the fingers of the hand that performs the push (for example, the right hand). Che-
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Four fingers are joined together, the thumb holds the nucleus to the side. You can not spread your fingers, they must be a single whole (Fig. 66).
The nucleus is pressed against the right side of the neck, above the collarbone. Forearm and shoulder of the right arm, bent Fig. 66. Holding the nucleus in the elbow joint, retracted to the
drop to shoulder level. The left hand, slightly bent at the elbow joint, is held in front of the chest, also at shoulder level. The muscles of the left hand are not tense, the hand is slightly compressed (Fig. 67).
It is very important that the muscles of the right hand are prepared for the load of the core. If the muscles are weak, then it is extremely important to strengthen them first, and learn the shot put technique with a lighter weight. The brush should be elastic and hard.
Preparatory phase for takeoff. The shot putter must be in its original position before the start of the jump. To do this, the thrower stands on his right foot, the right foot is at the far edge of the circle, in relation to the sector. The left leg is slightly laid back on the toe, the weight of the body is on the right leg, the body is straightened, the head looks straight, the core is at the right shoulder and neck, the left arm is in front of you.
Movements in this phase are divided into two actions: 1) swing and 2) grouping. From the starting position, the thrower leans slightly forward, simultaneously making a free swing back with his left foot, and a small swing up with his left hand, while bending in the lower back and slightly retracting his shoulders back. The swing can be done while on the full foot of the right leg or simultaneously with the swing, rising to the toe of the right foot. After the swing, the thrower makes a tuck, balancing on the right foot. He bends the knee of his right leg, making a semi-squat on it. Shoulders
they go down to the knee of the right leg, the left leg is bent at the knee and brought to the knee of the right leg, the left hand goes down in front of the chest, i.e. the thrower is compressed all over like a spring (Fig. 68).
Spasmodic takeoff. After the position of the grouping, an abrupt run begins. The grouping should not be long in time, since in a bent position tense muscles lose their effect. 67. Initial position of the activity of elastic forces. The jump starts before pushing with a swing of the left leg back and
Rice. 68. Leap in Shot Put
slightly down to the place of setting the left foot at close range.
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At the same time, the right leg is straightened in the knee joint, while trying to ensure that the GCM does not rise up, but moves forward in the direction of the shot put and even slightly down. Due to the swing of the left leg, the GCM is brought out of the support of the right leg, which produces repulsion following the movement of the GCM. Repulsion can be performed from the heel, while the muscles of the ankle joint do not participate in the repulsion, or from the toe, in this case, the muscles of the ankle joint actively participate in it. After tearing off the toe of the right leg from the surface of the circle, the shin is quickly pulled under hip joint right leg, the knee turns slightly inward, the foot is placed on the toe. In this case, the body of the body must maintain its original position, i.e., the back looks in the direction of pushing, the shoulders are tilted forward to the knee of the right leg, the left arm, slightly bent, is in front of the chest. It is necessary after the jump to immediately take a two-support position or that the time interval between the setting of the right foot and the left was very small. The thrower must come to the final effort in the ʼʼclosedʼʼ position, ᴛ.ᴇ. do not prematurely turn the left shoulder in the direction of pushing and do not straighten the leg at the knee joint. The left leg is placed on the entire foot and slightly turned toe forward, straightened at the knee joint and blocking the forward movement of the body. From the moment the left foot is placed at rest or from the moment of the two-support position, the phase of the final effort begins (Fig. 69).
Final effort. The final effort is the main phase in throwing, it is in this moment the message of the initial velocity of the projectile at the optimal angle occurs, and it is on this phase that the effectiveness in the shot put depends.
After arriving in a two-support position, the thrower begins the Movement by turning on the right toe inward, then turning the knee with a slight extension, turning the pelvis. The shoulder girdle and the left arm should noticeably lag behind in this movement, as if counteracting it. Due to this, the muscles of the back are stretched. Next, a quick abduction of the left arm back to shoulder level is performed, helping to turn the shoulders and stretch the tense muscles of the chest and abdominals. Simultaneously happening
extension of the right leg, sending the GCM up and forward through the straight left leg, deployed shoulders are slightly behind the projection of the GCM. The thrower assumes a curved position: shoulders behind, deflection in the lower back, the projection of the GCM is between the right and left feet, ᴛ.ᴇ. is in the position of ʼʼstretched bowʼʼ. From this position, simultaneously with the movement of the shoulders forward, the arm in the elbow joint begins to unbend, directing the core at the desired angle. The right leg pushes the CCM to the foot of the left leg, fully straightening at the knee and ankle joints. The right arm is actively extended, directing and imparting speed to the core. The filmograms show that the core is detached from the arm at the moment when the arm has not yet fully extended in the elbow joint. The time of contact of the right hand with the core during the final part of the final effort depends on the speed capabilities of the muscles of this hand: the higher the speed of movement of the hand during extension, the longer the contact lasts. Despite the fact that the pushing hand does not participate in the shot put by its bending (it simply does not have time, since the shot comes off early).
more), anyway, the main burden in the phase of the final effort falls on it. The entire load created in the phase of the final effort and transferring the energy of the muscles and the moving system of the thrower-projectile passes through the hand. For this reason, it is very important to have strong muscles and strong ligaments so as not to get injured.
In the final effort, all movements begin from the lower links of the body, as if layering on each other. This process is the basis for transferring momentum from one link to another in all types of throwing.
Since the jump has a rectilinear form of movement, it is extremely important to continue moving in a straight line in the final effort. The core should be above the right leg, and with the final effort, it should deviate as little as possible from the trajectory of movement given during the jump. The application of all muscular efforts must pass through the center of the projectile and coincide with the direction of movement of the core. Otherwise, there will be a decomposition of muscle efforts that do not coincide with the core velocity vector and thereby reduce the effectiveness of pushing (Fig. 70).
It must be remembered that the separation of the projectile from the hand must occur in the support position or on two legs, or at least on one (left) leg. The transfer of motion energy to the projectile is carried out only in the reference position. This has already been discussed in the basics of throwing technique.
After the shot is separated from the hand, it is extremely important for the thrower to maintain balance so as not to fly out of the circle. From this moment begins the phase of deceleration or balance.
Deceleration phase. Although this phase is secondary, if you do not maintain balance, you can get out of the circle, and according to the rules of the competition, the attempt will not be counted, no matter how far the core flies. This means that it is extremely important to perform a series of movements that can extinguish the speed of the body moving forward and enable the thrower to take a static position. To do this, the thrower, after tearing off the core from the hand, performs a jump from the left foot to the right. The left leg goes back, helping to remove the project-
Qiyu OCM behind the foot of the right leg. Hands also perform swing movements in the opposite direction from the sector. The biggest mistake in teaching shot put technique is learning jump shot put. It must be remembered that a jump is a forced action aimed at maintaining balance and reducing the speed of the body moving forward following the core.
Pivot Shot Put Technique
Initial position. The thrower stands with his back in the direction of the shot put. The arms and the core take the same position as during the jump. The legs are shoulder-width apart, the feet are slightly turned outward (Fig. 71). ^br
Preparatory movements before the turn. The thrower takes a stable position, bends his legs in knee joints lowering the GCM by about 30 cm. The torso is tilted forward
Rice. 71. Pivot Shot Put 1S4
so that the shoulders are above the knees. Then he transfers the weight of the body to the right leg, turning the body back to the right, the left arm, slightly bent at the elbow, goes over the right shoulder. The head looks down and forward. The left leg rises to the toe. Then the turn begins.
Turn. This element of technique is the same as in the discus throw, only performed in a more limited space (the circle in the shot put is smaller than the circle in the discus throw). The turn begins with the transfer of the weight of the body to the left leg and the turn of the foot of the left foot on the toe. Together with the foot, the knee of the left leg begins to turn outward. The shoulders and the arm with the core are somewhat behind, only the left arm is retracted, without going beyond the transverse axis of the shoulders. Next, the right leg is separated from the surface of the circle, and in a circular swing motion it is transferred forward towards the push. The foot of the right foot is placed approximately in the center of the circle. In turn, the left leg, breaking away from the surface of the circle with a swing movement, is placed forward to the segment of the circle for the entire foot. Simultaneously with the circular movement of the left leg, there is a turn on the right toe. It should be noted that Roundabout Circulation the right foot is made along a larger diameter than the left, which should move as if in a straight line with a quick and hard setting of the foot at close range so that the turn in the lower links of the body is ahead of the turn in the upper links. With the arrival of the support on two legs, the phase of the final effort begins. The turn usually occurs with the flight phase. Leading pushers try to reduce the height of the vertical oscillations of the CCM as much as possible during the turn.
Final effort. Arriving in a two-support position, the thrower begins to unbend the right leg simultaneously with the rotation of the pelvis, then the left arm actively moves back at shoulder level, stretching the muscles of the chest and abdominals. Further, the muscles of the upper shoulder girdle come into play, which move the right shoulder forward, at the same time the right arm in the elbow joint begins to unbend, transferring the accumulated energy for the movement of the projectile. After the nucleus is separated from the hand, the body begins to decelerate.
Deceleration phase. It is carried out by jumping from the left foot to the right foot, continuing the rotational movement of the body. The thrower stops moving and then exits the circle through the back half of the circle.
It should be noted that the movement of the shot during a jump run is carried out in a straight line, and when pushing from a turn, the shot first moves in a circle, and only in the last part of the final Effort is it extremely important for the thrower to transfer it to a straight Path. For this reason, it is important that the angular velocity vector coincide with the direction of pushing during the transition from rotational to translational motion. Here there are forces that bring down the action
Thrower action from an extremely important direction. This moment when pushing the shot from a turn is a more complex technical action than when pushing from a jump run.
In the final effort, the length of the force application path to the core reaches 1.8 m. With the application of the turn, the force application path length increased to 2 m (according to the best pushers).
Honored coach of the RSFSR O. Grigalka conducted a comparative analysis of the effectiveness of the shot-pushing technique by these two methods. Analyzing two methods of shot throwing by outstanding athletes U. Beyer - translational pushing and A. Baryshnikov - rotational method, he did not find significant differences in them. Both throwers could perform a shot put without acceleration (from a place) for 20 m, acceleration gave both almost the same increase in the result. But it should be noted that Beyer's speed at the end of acceleration was about 1.5 m/s, while Baryshnikov's was about 5 m/s. Therefore, it is extremely important for the first pusher in the final effort to increase the speed of the core by almost 10 times, and for the second - only 3 times in order to achieve almost the same result. Considering the trajectories of the nuclei in these variants, we see that in the last 0.2-0.4 s, the movements of the nuclei occur in a straight line (Fig. 72). Consequently, with the rotational "variant, the circular path of acceleration has to be "straightened" in a timely manner, which creates certain difficulties for the thrower.
If we talk about the imaginary addition of the velocities of the core during the acceleration and push, then with the rotational version this happens to a lesser extent than with the rectilinear one. The path of acceleration of the nucleus according to the cinematogram shows that over
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A - the path of acceleration of the rotational adra
technique (A. Baryshnikov - 20.82 m - 1978 ᴦ.)
B- way of accelerating adra is generally accepted
technique (W. Beyer - 20.96 m - 1978 ᴦ.)
the center of the circle, the nucleus returns somewhat back (see Fig. 72). The loop that the nucleus describes above the center of the circle is very small. The speed of the core gained during rotation (within 5 m / s) along a loop of such a small diameter (about 15 cm) cannot be fully preserved, as well as when running along a steeper turn, ᴛ.ᴇ. it is essential to increase the diameter of this loop in order to reduce core velocity losses.
Is it possible to obtain a higher speed of the initial acceleration of the core in translational pushing? To accelerate with a jump, the thrower can use a path equal to only 1 m (0.5 of the diameter of the circle), if he passes this path in 1 s, then his speed will be 1 m / s. Most pushers cover this path in 0.6 s, which allows you to reach speeds of up to 2 m / s. Even if the thrower can reduce the time of passing this segment to the time of the first step of the sprinter, who has more profitable terms(moving forward, not backward), then the speed of the core can still increase only up to 4 m / s. But this is very difficult and problematic to do.
For this reason, in our opinion, the rotational method, despite certain technical difficulties, still has more advantages than the generally accepted translational method for the efficiency of acceleration of the shot and, therefore, for improving the performance of pushing.
6.2.2. Javelin, grenade and small ball throwing technique
Javelin throwing competitions were held in ancient Greece.
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In those days, athletes threw spears and darts at a distance and at a target. In modern times, javelin throwing competitions began to be held in the Scandinavian countries: in Finland - from 1883 ᴦ., in Sweden - from 1886 ᴦ., in Norway - from 1891 ᴦ. They threw a spear, resting the fingers of the strongest hand on the tail of the spear, and with the other hand they supported it by the middle, from a limited square of 2.5 x 2.5 m. This style was called ʼʼfreeʼʼ.
Javelin throwing as a sport was included in the 1906 Olympiad ᴦ., and in 1908 ᴦ. the modern technique of javelin throwing was legalized, ᴛ.ᴇ. throwing from behind the head over the shoulder with one hand. In 1912 ᴦ. At the Olympics in Stockholm, an attempt was made to introduce into the competition the idea of the ancient Greeks about the harmonious development of athletes, for this, javelin throwers had to throw it with both right and left hands, but this idea did not take root. In the same year, a world record was first registered, which was set by the Swede E. Lemming - 62.32 m. It took 17 years for the world record to cross the 70-meter line. E. Lundquist threw a javelin at 71.01 m.
In 1953 ᴦ. American F. Held for the first time threw a metal spear, the use of which was legalized in the same year, at 80.41 m. In 1964 ᴦ. The Norwegian T. Pederson throws a javelin at 91.72 m, and after 20 years the German U. Hon shows an outstanding result - 104.80 m.
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ki raised the issue of the safety of holding competitions in this type of athletics, and in 1986 ᴦ. A spear of a new design was legalized, in which the CCM was shifted 4 cm forward and the minimum diameter of the tail was increased. This led to a decrease in the aerodynamic properties of the spear (from ʼʼplanningʼʼ it became ʼʼdiveʼʼ) and, as a result, to a decrease in sports results. In 1986 ᴦ. the German K. Ta-felmeier showed a result of 85.74 m, almost 20 meters less than the previous record set by the "old" spear. In 1987 ᴦ. czech ya railway sets new record- 87.66 m. Nine years later, he brings the world record to 98.48 m, ᴛ.ᴇ. again, the result of the male javelin throw is approaching the 100-meter mark. This record holds to this day. Perhaps again they will change either the design of the spear or its weight (from 800 g to 1000 g).
The first competition among women in javelin throwing, which weighed 800 g, was held in 1916 ᴦ. The result was taken into account from two hands. In 1926 ᴦ. a spear weighing 600 ᴦ was introduced. In 1930 ᴦ. German thrower E. Braumüller threw a javelin at 40.27 m. In the program Olympic Games the female spear was included in 1932 ᴦ. In 1954 ᴦ. N. Konyaeva (USSR) threw a javelin at 55.48 m. During this period, women also begin to throw a metal javelin. In 1964 ᴦ. E. Ozolina (USSR) shows the result - 61.38 m. Since 1988 ᴦ. women start throwing a new design javelin, but they continue to throw the old ʼʼplanningʼʼ javelin, the results of both methods are recorded. The 70-meter mark was overcome by the spear of T. Biryu-lina (USSR) in 1980 ᴦ. - 70.08 m. In 1987 ᴦ. German P. Falke throws a javelin at 78.90 m, in 1988 ᴦ. she also throws a javelin at exactly 80 m, this record of an old-style javelin is still held.
Hosted on ref.rf
The record for a new type of spear is currently held by the Norwegian T. Hattestad - 68.22 m, it was set in 2000 ᴦ.
Javelin throwing technique
What is a spear? This is a hollow metal projectile: for men, it weighs 800 g, for women - 600 ᴦ. The length of the spear for men is 260 cm, for women - 230 cm; the distance from the point to the CG is 92 cm. There is a winding near the CG of the spear, for the convenience of holding the projectile. Throwing a spear is allowed only by holding it by the winding, from behind the head, over the shoulder. Throwing is carried out in a sector at an angle of 29 °.
The holistic action of javelin throwing can be divided into:
final effort;
Braking (Fig. 73).
When analyzing the technique of throwing a javelin, you first need to consider ways to hold the projectile. Being
Fundamentals of throwing technique - concept and types. Classification and features of the category "Fundamentals of throwing technique" 2017, 2018.
Introduction
Track and field exercises have been widely used since the very early age in preschool institutions, schools, secondary and higher educational institutions. Athletics exercises increase the activity of all body systems, contribute to hardening, and are one of the effective factors in the prevention of various diseases. Easily dosed exercises can be used both for the development of the physical qualities of high-class athletes, and for the development of the younger generation, for people with poor health, the elderly, during the rehabilitation period after injuries and simply to maintain the normal functioning of the human body. A large role is assigned to the types of athletics in physical training conscripts and military personnel. Accessibility, relative simplicity of exercises, minimum costs make it possible to practice various types of athletics almost everywhere, both in rural areas and in urban areas.
Athletics can be characterized as:
a sport where athletes show results on the verge of human capabilities;
means of restoration and rehabilitation of the body;
means of education and development of the younger generation;
academic discipline that contributes to the formation of a specialist in the field physical education and sports.
The purpose of this work is to characterize the individual issues of various types of athletics, namely:
fundamentals of throwing technique;
arcuate run-up technique in high jumps using the Fosbury-flop method;
make a set of exercises to develop the frequency of movements.
Fundamentals of throwing technique
Throwing as a sport and means physical development is an applied, coordinating-complex motor action, in the process of which a large number of motor parts of the body are involved, it is necessary to coordinate their movement and balance efforts in space, time and muscle effort.
Exercises with the ball and throwing itself contribute to the development of all types of coordination (intramuscular, intermuscular, sensory-muscular), in addition, the ball is in direct contact with the fingers, develops the hand as a “cognitive organ” (shape, volume of an object, density, temperature ), also contributes to the development of fine motor skills of the hands, which in turn is in close relationship with the level of development of mental abilities.
Throwing in full coordination, with the participation of large muscles of the trunk and limbs, contributes to the development of bodily dexterity, the formation of a “body scheme”, which is an important condition for ensuring the vital activity of a developing organism. As pointed out by B.C. Gurfinkel and Yu.S. Levik "body scheme" or "body model" is a functional organ that provides both a coordinated holistic activity of a multi-link biomechanical system with a huge number of degrees of freedom, and orientation in the environment. Thus, the role of throwing as a means of physical development of students is obvious.
In athletics four types of throws, the technique of execution of which depends on the shape and mass of the projectile: a light spear is easier to throw from behind the head; the core, which is spherical and rather heavy, is easier to push; a hammer with a handle with a cable is thrown by spinning; a disk resembling a plate convex on both sides is thrown with one hand from a turn.
Throwing can also be divided into two groups:
1) throwing and pushing projectiles that do not have aerodynamic properties;
2) throwing projectiles with aerodynamic properties.
Different types of throwing have common basics of technique that are characteristic of all types. Mastering the technique of throwing enables athletes in the process of solving a motor task to develop maximum forces in the right direction in the main phase of throwing using internal forces, inertia forces and external forces acting on his body.
The main goal of sports throwing is the range of the projectile in the area established by the rules of the competition. Common to all throwing are methods of acceleration, or messages of speed to the projectile. Initially, the speed is communicated to it during the run-up (spear, grenade or ball), jump (core) - this is the preliminary speed that the projectile receives mainly due to the work of the muscles of the legs and torso. Then the speed of the projectile is given after it has advanced to the front of the circle or segment - by engaging the muscles of the shoulder girdle and arm, but on a shorter path.
Thus, the projectile is accelerated first on a longer path by a smaller force, and then on a shorter path by a larger force. On fig. 1 shows the path of the projectile in the process of throwing, using the shot put as an example.
In the basics of technology, there are the initial velocity of the projectile, i.e. the speed that the projectile has at the moment of separation from the thrower's hand.
Departure angle- the angle formed by the projectile's initial velocity vector and the horizon line.
Projectile release height- vertical distance from the point of separation of the projectile from the hand to the surface of the sector.
terrain angle- the angle formed by the line connecting the point of release of the projectile with the landing site of the projectile and the horizon.
Figure 1 - The flight path of the nucleus
These factors are inherent in all throwing. For projectiles with aerodynamic properties, the following factors are additionally considered: angle of attack, drag, and torque. We will consider these factors in more detail in the flight phase.
Conditionally integral throwing action can be divided into three parts: run; final effort; deceleration after projectile release. Fourth part - projectile flight occurs without the influence of the thrower and obeys certain laws of mechanics.
For the convenience of learning, the technique of sports throwing can be divided into parts in accordance with their tasks: holding the projectile, preparing for the run-up and run-up, preparing for the final effort, final effort, release and flight of the projectile. Let's dwell on the most significant phases.
Throwings are different only in the external picture of the thrower's movements, in fact they have one goal - to give the projectile the highest take-off speed, which is one of the main factors in the range of the projectile. Other factors in the range of a projectile are the angle of departure, the height of the projectile's release, and air resistance.
Projectile holding. The task here is to hold the projectile in such a way as to perform the throwing freely, with the optimal amplitude of movement, with the greatest speed. In order to increase the range of motion in the run-up and increase the path of application of force in the final phase, the projectile is held by the hand so that it is closer to the ends of the fingers.
takeoff run. The main task is to inform the "thrower-projectile" system of the optimal initial speed. It is carried out by translational movement, and the speed of the “thrower-projectile” system is achieved during the run-up (spear, grenade, ball) or in the jump (nucleus).
During the run-up, the “thrower-projectile” system is given a preliminary speed, which will be different in different types of throwing (2-3 m/s in shot put, 7-8 m/s in javelin and discus throw, 23 m/s in in hammer throwing). It should be remembered that in shot put and javelin throw, linear speed is determined, and in discus and hammer throw - angular speed.
Final effort. As you know, the speed of the projectile is reported in the starting acceleration and is 15-20% in shot put, 15-22% in throwing a spear (grenade, ball), and the rest of the speed is reported to the projectile in the final effort. The final effort begins with the “capture” of the projectile at the moment the thrower assumes a two-support position after the run; the muscles of the legs, contracting, raise the torso while simultaneously pushing the pelvis forward. This achieves the necessary condition for the muscles of the body to remain stretched, and the straightened left leg to serve as an emphasis to stop the movement of the link. The straightened legs of the thrower are a solid support necessary for the contraction of the muscles of the body, after the contraction of which the muscles of the arm are included in the work. Of particular importance in this part is the consistent contraction of the muscles.
During the final effort, the preliminary speed increases and in this phase the momentum of the thrower-projectile system is transferred directly to the projectile. Moreover, the speed of the projectile increases in javelin throwing and shot put by 4-5 times, in discus throwing - 2 times, and when throwing a hammer in the preliminary unwinding phase of the projectile, the speed is 4-5 times higher than the final one. In hammer throwing, the inertia of the movement of the spun projectile is so great that the athlete, due to his own muscular efforts, cannot significantly influence the speed of the projectile and almost all of his efforts are aimed at maintaining the speed and creating optimal conditions for its release.
The preliminary speed in the takeoff is reported to the system due to the work of the muscles of the legs and torso, in the phase of the final effort, the system transfers the speed to the projectile due to the muscles of the shoulder girdle and arms, as well as due to the leading actions of the lower parts of the body. This is true for the javelin, discus and shot put. In hammer throwing, the situation is different. First, the work of the muscles of the arms and the upper shoulder girdle gives speed, and then, as the speed of the projectile increases, the muscles of the torso and legs are turned on, which help to maintain the correct position of the body and move it around the axis with longitudinal advancement, counteracting the centrifugal force of the projectile.
One of the rules in throwing is that in order to give speed to the “thrower-projectile” system, it is necessary to “lead” this projectile, and not “follow” the projectile. In other words, the movement of the projectile must be preceded by a successive chain of muscular efforts that create this movement.
The preliminary speed of the “thrower-projectile” system will always be optimal and will depend on the following factors: type of throwing, technical and physical fitness of the thrower. Preliminary speed is gained on a longer path of movement, smoothly, to the optimum value. In the phase of the final effort, this speed reaches such maximum values as the athlete is capable of, and in the last part of the phase it is transferred to the projectile.
The speed that is given to the system or the projectile depends on the magnitude of the muscular effort or on the magnitude of the manifestation of force. First, on a longer takeoff path, due to less muscle effort, speed is given to the system, and then, on a short stretch of the path, maximum power is applied to increase the speed of the projectile.
For that to increase projectile speed, you can go in four directions:
1) increase strength;
2) increase the path of the force;
3) reduce the duration of the force and
4) a comprehensive direction in the three previous ones.
An athlete, constantly training, works to increase muscle strength, but this process is long, and at the same time, it is impossible to increase muscle strength indefinitely, since the human body has its own limit. The path of application of force is also a conservative direction. How to increase this path in the phase of the final effort, where the main increase in speed occurs? The athlete is limited by the rules of the competition, the place of throwing. Changes in the throwing technique mainly concerned the run-up phase. Only in the shot put was an attempt made to change the abrupt straight run to a rotational one, and the thrower A. Baryshnikov showed the technique of throwing the shot from a turn. These two types of shot put technique have their positive and negative sides. The use of one or another type will depend on the individual characteristics of the thrower. The third direction - reducing the time of action of a given force on a certain path has more prospects, i.e. the athlete works specifically not on the development of strength (although he does not omit this factor), but on increasing the increase in strength per unit of time, on the speed of manifestation of this strength, which refers to speed-strength qualities. In the final effort, the athlete must perform a movement on a certain path, without deviating from it, so that the vector of the preliminary velocity of the “thrower-projectile” system coincides with the vector of the initial velocity of the projectile. In practice, this is called "hitting the projectile", characterizing the technical readiness of the thrower. Thus, the result in throwing will depend on the speed-strength and technical training of the thrower. In imparting speed to the projectile, various parts of the body and various muscle groups are involved, which work in a certain sequence. Moreover, subsequent movements should, as it were, overlap the previous ones, pick up the movement. The muscles of the legs begin to work, then the muscles of the trunk, shoulders, forearms, and the muscles of the hand complete the work. This is another of the rules for the effective technical execution of sports throwing. Due to the sequential engagement of the body links from bottom to top in the phase of the final effort, the amount of movement is transferred from the lower links to the upper ones, here also the stretched muscles in each link are included in the work, and each link is included in the work at speed, and not from a place. Moreover, the speed of the links increases from the lower to the upper.
The projectile departure angle is one of the main factors determining the effectiveness in throwing. From the point of view of mechanics, the optimal angle of departure of the projectile is 45 ° (in airless space and without the influence of any other forces). In real life, the angle of departure of the projectile is different in all types of throwing, it differs by gender and the weight of the projectile. In sports throwing, the angle of departure of the projectile depends on:
the initial velocity of the projectile;
projectile release height;
aerodynamic properties of the projectile;
takeoff speed;
atmospheric conditions (wind direction and speed).
The departure angle in the shot put ranges from 38 to 42°, with the most optimal angle being 42°, further increasing the angle leads to a decrease in the result.
Departure angle in discus throw: for women - 33 - 35 °, for men - from 36 to 39 °. This is apparently due to the different weights of the projectiles, the different takeoff speeds, and the different surface area of the projectile.
The optimal departure angle in javelin throwing is between 27 and 30° for a gliding javelin, i.e. old sample. With the introduction of a spear with a displaced center of gravity, the angle increased to 33 - 34 °.
In hammer throwing, the largest departure angle is 44 °. This can be explained by the large mass of the projectile and the high initial velocity of departure.
With an increase in the take-off speed, the angle of departure of the projectile in all types of throwing increases slightly, except for discus throwing, where, on the contrary, the angle of departure decreases.
The height of the release of the projectile also affects the result in throwing: the higher the height, the farther the projectile flies. But the projectile release height cannot be increased for the same thrower. The height of the release of the projectile will play a role in the analysis of the performance of various throwers. In sports selection, it is necessary to take into account not only strong, but also tall, long-armed athletes for specialization in throwing.
The range of the projectile will also be affected by air resistance. When throwing a hammer, grenade, small ball and shot put, the air resistance is constant and small, so their values \u200b\u200bare usually not taken into account. And when throwing a spear and a disk, i.e. projectiles with aerodynamic properties, the air environment can have a significant impact on the result.
The aerodynamic properties of the disc are about 4.5 times better than the lances. In flight, these projectiles rotate: the spear around its longitudinal axis, and the disk around the vertical axis. The spear makes about 25 revolutions, which is not enough for the appearance of a gyroscopic moment, but this rotation speed stabilizes the position of the spear in flight. During the flight of the disk, its rotation creates a gyroscopic moment, which counteracts the rotation of the disk around the vertical axis and stabilizes its position in the air.
In flight, a drag force arises, which is characterized by the ratio of the cross-sectional area of the projectile to the force and speed of the oncoming air flow. The oncoming air flow presses on the cross-sectional area of the projectile, flows around the projectile. On the opposite side, an area of low pressure arises, which characterizes the lifting force, the value of which will depend on the speed of the oncoming air flow and the angle of attack of the projectile.
In the javelin and discus throw, lift exceeds drag, thereby increasing the range of the projectile.
Figure 2 - The emergence of a lifting force in a flying disk:
A- direct hit; b- oblique blow with the normal position of the disk; V- oblique strike with an increased angle of attack
The angle of attack can be negative or positive. With a headwind, it is necessary to reduce the angle of attack, thereby reducing the drag force. With a fair wind, the angle of attack must be increased to 44 °, creating sail properties for the disk.
When throwing a female discus, the headwind requires a greater decrease in the angle of departure than when throwing a man's discus. The throwing range of the projectile will affect the departure angle: the farther the projectile flies, the greater the departure angle.
In all types of throwing, except for the shot put, the force of impact on the projectile (drag force) does not affect the angle of departure. When pushing the shot, the smaller the force of impact on the projectile, the greater the angle of departure, and vice versa.
Thus, summing up the above, we can conclude that the accelerated run, the fusion of all accelerating movements during the run, overtaking the projectile and the final effort characterize correct technique throwing.
athletics throwing arcuate exercise
The main types of athletics throws include shot put, discus, javelin and hammer throws. The aim of throwing is the desire to achieve the greatest range of flight of a sports projectile. In solving this problem, the possession of a rational throwing technique and high level development of physical qualities of an athlete.
Theoretically, the flight range of a projectile (without taking into account air resistance) can be determined by the formula: \\ where v is the initial velocity of the projectile, a is the angle of departure, g is the acceleration of free fall.
As can be seen from the formula, the increase in the range of the projectile depends to the greatest extent on the increase in the initial departure speed and the increase in the departure angle (since the acceleration of free fall is a constant value of 9.81 m / s 2). However, only a constant increase in initial speed will improve athletic performance. An increase in the departure angle has a limit equal to 45°, and a further increase in this angle does not lead to an increase in the range of the projectile. Calculations show that the greater the initial velocity, the greater its effect on the throwing range, which is proportional to the square of the projectile velocity. The increase in the sports result due to the increase in the departure angle (within 45°) is increasingly decreasing.
Thus, increasing the initial velocity of the projectile at the optimal angle is the main task of the thrower. The solution of this problem is facilitated by a rational throwing technique, which allows the most appropriate use of the basic physical qualities of an athlete.
Despite the different shape and weight of projectiles, different conditions and methods of throwing, there are many patterns that determine rational technique. For the convenience of analyzing the throwing technique, it can be conditionally divided into the following main phases: holding the projectile, run-up, preparation for the final effort, final effort, launch and flight of the projectile.
Projectile holding
The method of holding the projectile in the hand and carrying it during the run-up (turn) depend on the design of the projectile and the throwing technique. Regardless of the type of throwing, the general requirements for the correct holding of the projectile should provide the athlete with the free performance of all movements with a large amplitude. Proper holding of the projectile allows the most complete use of the length and strength of the limbs, if possible, relaxes the muscles of the throwing arm to the final effort and maintain control over the movements of the athlete. All this contributes to the transfer of the force of the thrower to the projectile in the right direction and along the longest path, which ensures a high initial velocity of the projectile.
From the point of view of biomechanics, to increase the amplitude of movement, it is better to hold the projectile so that it is closer to the ends of the fingers of the throwing hand. At the same time, it should be taken into account that excessive removal of the projectile to the ends of the fingers can weaken the grip. Therefore, each thrower, taking into account these general provisions and his individual characteristics must determine for himself the appropriate way of holding the projectile.
takeoff run
The run-up in throwing is carried out in order to achieve the optimal speed of movement of the thrower and the projectile, which form a single system. It is performed in the form of running (javelin and grenade throwing), jumping (shot put) and spinning (discus and hammer throwing, and in some cases shot put). This speed in various throws should be optimal, ensuring its most efficient use in the final effort. The highest speed of projectile movement is created in hammer throwing, where by the end of the 3rd-4th turn it reaches 23-25 m/s (for discus throwing - 10-15 m/s, for javelin throwing - 6-8 m/s). The slowest run-up in the shot put is about 3 m/s.
The following facts speak about the role of the run-up in throwing: when throwing a shot, the difference in range between a throw from a place and from a run is on average 1.5-2 m, when throwing a discus - 7-10 m, when throwing a javelin - 20-24 m. These data can serve as a criterion for the effectiveness of the run.
For achievement top speed throw, the take-off speed of the thrower must correspond to its speed and power capabilities, as well as the ability to use the energy acquired in the run-up in the final effort.
During a rotational takeoff, the energy accumulated by the thrower-projectile system is directly dependent on the angular velocity of the entire system, its mass and radius of rotation. When performing turns, there is an alternation of one-support and two-support positions. Since the two-support position allows the thrower to more reliably ensure stability during rotation, it is first of all necessary to achieve an increase in the speed of rotation of the body in this position. The time spent in a supportless position, in which the thrower is not able to increase speed, should be minimal.
With the same angular velocity of rotation, the linear velocity of the projectile is in direct proportion to the length of the path of its movement and is achieved due to the larger radius of rotation of the projectile. At the same time, the rotation of the projectile along a larger radius with the same angular velocity requires more effort from the thrower.
The best takeoff involves increasing the speed of the thrower-projectile system from its beginning to end. However, in practice, this acceleration occurs unevenly, sometimes quite significant fluctuations are observed.
Preparing for the final effort
In the second part of the run, having accelerated the projectile to a certain horizontal speed, the thrower prepares for the final effort, which is performed in the form of the so-called overtaking of the projectile. In this case, the lower parts of the body overtake the upper ones and the projectile. Overtaking the projectile occurs not only in the front-rear direction, but also by twisting the torso and lumbar region in the direction opposite to the direction of throwing. These actions of the thrower play a very important preparatory role for the successful execution of the final effort. They allow you to increase the path of impact on the projectile, stretch the main muscle groups and create the prerequisites for the rapid movement of the entire mass of the thrower and the main links involved in the throwing.
In all throws, the beginning of the final effort is not preceded by the presence of support on both legs, since the effort begins before the left foot is placed on the ground. This manifests itself in the form of some straightening of the torso and right leg even before setting the left leg and has a positive effect on the increase in the acceleration of the projectile at the moment of transition from run-up to throw. However, this does not mean that it is necessary to emphasize the beginning of the throw, standing on one more right leg and trying to straighten it as soon as possible, since the desire for a quick setting of the left leg is the rule for throwing any projectile.
The translational movement of the mass of the thrower should not slow down during the transition to the final effort, since the magnitude of the final work is proportional to the mass and its acceleration.
The starting position of the thrower before the final effort in all types of throwing has common features. This situation is characterized, firstly, by a slight decrease in the OCTT for best use leg strength during the throw (due to convenient placement of the legs and their bending to optimal limits), and secondly, by increasing the distance from the arm with the projectile to the expected point of the projectile departure (due to tilting and twisting the body, abducting the arm with the projectile), which increases the path of the force of the thrower.
The expediency of all actions of the thrower before the final effort should be considered from the point of view of providing optimal conditions for increasing the path and force of impact on the projectile and maximizing the use of the speed acquired by the thrower in the run.
Final effort
There is no definite boundary between the run-up, preparation for the final effort and the final effort itself. The mistake is to pause or maintain a certain position instead of quickly moving to a throw.
The transition to the development of a powerful final effort begins from the moment the left foot is placed on the ground. Of great importance in all types of throwing is the active, fast and powerful extension of the right leg, which affects the body of the thrower with forward and upward acceleration and rapidly moves the right side of the pelvis forward. At the same time, the left leg creates a braking effect on the movement of the body forward and contributes to the upward movement of the thrower-projectile system. Therefore, the left leg, when placed on the ground, usually, slightly damping, bends somewhat and quickly straightens.
In all throws, at the beginning of the final effort, the pelvis is brought forward, its movements are ahead of the movements of the shoulders.
The correct execution of the final effort involves the beginning of the movement with the largest and strongest muscle groups with the transition to the efforts of smaller, but capable of rapidly contracting muscle groups under these conditions. Therefore, the final effort begins with a quick extension of the legs and torso, speeding up as more distant parts of the body (shoulder, arm, hand) are turned on.
From the beginning of the throw to the moment the projectile takes off, all the athlete's muscle groups work quickly and intensely - from the toes to the fingers of the throwing hand, which requires high coordination and coordination of movements. At the beginning of the final effort, the thrower expends considerable force to accelerate the entire thrower-projectile system, and he must use the accumulated energy to the maximum to transfer it to the projectile, and the thrower can exert the greatest effort in a two-support position, which causes the need for a quick setting of the legs.
In the process of the final effort, the thrower is faced with the task of not only increasing the path of application of force to the projectile, but also to realize his power and speed capabilities for continuous impact on the projectile along the entire path with a force that provides the greatest increase in its speed during release. For highly qualified athletes, the initial velocity of the projectile reaches: in javelin throwing - 35 m / s, in discus throwing - 28 m / s, in shot put - 13-15 m / s.
A more rational use of the thrower's force in the final effort is facilitated by the skillful use of the elastic properties of the muscles. It is known that the more force will be spent on stretching the muscles (up to certain limits), the more work they can do during contraction.
A certain role in throwing is played by the work of the free (left) hand. In the final effort, moving it to the side (anticipating the rotation of the body) contributes not only to an increase in the rigidity of the axis of rotation, but also to a faster contraction of the previously stretched muscles.
Departure and flight of the projectile
When the projectile is released, the force of the thrower must be applied in such a way as to ensure its greatest flight. The value of the departure angle has a variable value and may be different in each individual case. Both excessively high and low flight of the projectile does not desired effect. Despite the fact that theoretically, without taking into account air resistance, the angle of 45 ° is considered to be the most favorable angle of departure for any projectile, in practice the optimal angles of departure of various projectiles turn out to be smaller.
Firstly, this is due to the fact that a sports projectile is released on average at a height of 160 to 200 cm. The presence of a difference in the levels of departure and landing of the projectile (the so-called terrain angle) is the first reason for the decrease in the theoretical release angle. Secondly, throwing at a smaller angle allows you to increase the path of impact on the projectile and, thirdly, the structure muscular system of the athlete contributes to a greater application of effort at a lower departure angle.
All throwing projectiles receive a rotational movement during departure, which is of particular importance only in discus and javelin throwing. Here the regularities of the principle of the gyroscope known in mechanics (top with a heavy disk) operate, the main property of which is the desire to maintain the axis of rotation in space and resist attempts to change the position of this axis.
It is known from mechanics that the resistance of the air medium to a moving body is proportional to the projection of the body on a plane perpendicular to the direction of movement and the square of the speed, therefore, in practice, air resistance is taken into account in cases where the initial velocity of the projectile is significant.
With a high initial speed of the disc and spear departure, not only a negative air resistance force is created, but also, under favorable conditions, a certain positive lift force arises, forcing these projectiles to glide, lengthening the flight. The lifting force arises due to the pressure difference between the top and bottom of the air flowing around the projectile.
Important role when throwing gliding projectiles, the so-called angle of attack plays, which is formed by the longitudinal axis of the projectile and the flight path. It can be neutral, positive or negative. The selection of an appropriate trajectory and angle of attack allows experienced throwers to show top scores when throwing planning projectiles against a small wind (up to 5 m / s).
The optimal departure angles for throwing various projectiles are: for hammer throwing - 42-44 °, for discus throwing - 36-39 ° (male) and 33-35 ° (female), for javelin throwing - 28-31 °, for shot put - 38-41°. When throwing a discus and a javelin against the wind, the optimal departure angle decreases (as the wind speed increases), and with a tailwind, it increases.
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- Classification and characteristics of athletics exercises
- Athletics in the system of physical education in educational institutions
- The content of physical education curricula in various educational institutions and the planning of educational work
- Training in athletics (running, jumping and throwing)
- Methodology for the development of physical qualities using athletics exercises
- Athletics in the system recreational activities
- The place and importance of athletics in the system of recreational activities
- The impact of athletics exercises on the human body
- Methodological recommendations for conducting classes on health-improving running and walking
- Control and self-control of those involved in recreational running and walking
- Fundamentals of the technique of types of athletics
- Race walking
- Running on short distances
- Basic rules for sprint competition
- relay race
- Middle distance running
- Basic rules for middle distance running
- Running on long distances
- Basic rules for long distance running
- Ultra long distance running
- Basic rules for ultra-long distance running competitions. Highway running
- Hurdling
- Running with obstacles
- Running long jump
- Basic rules for running long jump competitions
- Triple running jump
- Basic Rules for Running Triple Jump
- High jump
