★ grip method

The grip method is to put the javelin obliquely on the palm, hold the thumb and middle finger on the upper edge of the first circle at the end of the javelin handle, naturally bend the forefinger and hold it obliquely on the javelin, and hold the ring finger and little finger on the handle. You can also hold your thumb and forefinger on the upper edge of the first circle at the end of the javelin handle, and hold the rest of your fingers on the handle in sequence.

★ The method of holding a gun is to bend the arm and raise the gun on the shoulder. The angle between the upper arm and the lower arm is about 91 degrees, slightly higher than the head, and the tip of the gun is slightly lower than the tail.

The run-up distance should be determined according to the speed of the thrower, generally between 25 and 35 meters. The run-up is divided into two stages.

★ Pre-running stage

In the pre-running stage, the upper body leans forward slightly, touches the ground with the forefoot, the thigh is raised higher, the back pedal is strong, and the action is light and elastic. The gun arm naturally swings back and forth with the rhythm of running, and it is coordinated with the lower limbs, and enters the throwing step in the acceleration.

★ Throwing step stage

Step 1: Step 1: Put your left foot on the second sign line, and move forward actively with your right foot. At the same time, your right shoulder will retreat and start to pull the javelin backwards, and your left shoulder will gradually approach the javelin. Your left arm will naturally be placed on your chest, and your eyes will look forward, with your hips facing the throwing direction and the gun arm not straightened

Step 2: When your right foot falls to the ground, take the second step of throwing step before your left foot leaves the ground. When the left foot moves forward, the hip turns slightly to the right, and the right shoulder continues to retreat to complete the javelin throwing action. The right hand is close to the height of the shoulder, the included angle between the gun body and the forearm is small, and the gun tip is close to the right eyebrow, ensuring that the longitudinal axis of the javelin is consistent with the throwing direction.

The third step of the throwing step begins with the left foot landing. As soon as the left foot lands, the knee joint of the right leg naturally bends, and the thigh drives the calf to swing forward actively and forcefully. When the right leg is close to the left leg, the left leg pushes out quickly and forcefully, prompting the right leg to move forward quickly. At this time, the hip axis turns to the throwing direction and forms a cross state with the shoulder axis. The left arm is naturally placed on the chest, which helps the left shoulder to continue to turn to the right and increase the right twist of the trunk.

When the toe of the right foot is turned outwards, it will land on the outside of the heel first, and then it will transition to the whole sole, making an angle of about 45 degrees with the throwing direction. The trunk and right leg are in a straight line, and the whole body leans backward to form a certain angle with the ground < P > Step 4: Before the right foot of the cross step falls to the ground, the left leg should move forward actively. The right leg falls to the ground, and the weight falls to the bent right leg. Then, the right leg actively pushes the ground, accelerating the horizontal movement of the hip and accelerating the forward movement of the left leg. When the left leg moves forward, the thigh should not be lifted too high. The left foot should land on the inside or heel first to make strong braking and support. The landing position of the left foot should be about 21-31 cm to the left of the throwing direction line before the right foot lands.

The first four steps of the five-step throwing step are: the first step is big, the second step is small, the third step is big, and the fourth step is small.

Last push

★ In the third step of the throwing step, after the right foot touches the ground, the hip moves forward rapidly due to inertia, and after passing the right leg support point (the left foot does not touch the ground), the right foot begins to make the last push. When the left foot touches the ground, it forms a left support from the left foot to the left shoulder, creating conditions for the right leg to continue to push the ground and turn the hip. The right leg continues to push the ground, pushing the right hip to move in the throwing direction, so that the hip axis exceeds the shoulder axis. At the same time, the hip pulls the shoulder axis to rotate in the throwing direction. While the shoulder axis rotates in the throwing direction, the throwing arm rotates upward, driving the forearm and wrist to turn upward. When the upper body turns to face the throwing direction, it forms a "full bow" posture (as shown in the right above). At this time, the throwing arm is behind, about shoulder height and almost at right angles to the trunk.

The bent left leg is pushed and stretched quickly and elastically, and at the same time, the chest is sent forward as far as possible, and the forearm is driven forward to make an explosive "whipping" action, so that the whole body's strength acts on the longitudinal axis of the javelin through the arms and fingers.

When the javelin leaves the hand, the active action of the wrist and fingers can make the javelin rotate clockwise along the longitudinal axis, which can maintain the stability of javelin flying in the air and improve the gliding effect of javelin.

the suitable angle of javelin throwing is about 31-35 degrees.

★ Body balance after javelin throwing

After javelin throwing, the human body will inevitably continue to move forward with the forward inertia. In order to prevent the foul of crossing the line, one or two steps should be taken forward in time, and the body should turn left slightly or lean forward slightly to lower the center of gravity, maintain balance and avoid rushing out of the line.

Teaching steps and methods

★ Make students have a preliminary understanding of javelin throwing technology

★ Methods:

Briefly explain the development of javelin throwing.

Introduce the competition rules, venue and equipment specifications of javelin throwing.

Introduce the technical characteristics and structure of javelin throwing, watch technical pictures and movies, and the teacher will demonstrate.

★ Learn javelin throwing techniques in situ

★ Methods:

★ Learn how to hold and hold a gun. See the technical section for the technical points of action.

★ Learn the special practice of javelin throwing in situ.

★ Do exercises to develop the flexibility of shoulders and waist by single or double hands or using instruments.

★ throw the solid ball in the front position and in the previous step (as shown in the picture).

★ Throw the gun on the front (pictured). Facing the throwing direction, stand with your feet back and forth, your left foot in front, your upper body slightly turn right, hold the gun on your shoulder, and your gun tip forward and down. Then stretch your right leg and throw it in the direction pointed by the gun tip (the throwing distance should be 11-15 meters).

★ throw the gun sideways in situ. Side-to-side in the throwing direction, with feet left and right open, left leg straight, right leg bent and bearing the weight, and right arm straight and holding the gun behind the right side. Then push the right leg hard to the ground, push the hip to rotate in the throwing direction, move the upper body forward, drive the upper arm with the chest, and throw the gun.

★ Learn the technique of javelin throwing and step throwing

★ Method:

★ Learn the technique of javelin throwing.

★ In-situ rifle shooting practice (as shown in the figure)

★ Shooting practice during walking and jogging.

★ Learn the throwing step technique.

★ The action points of the last two steps are the same as the first and second steps in the technical part.

★ Cross-step exercise with a gun: the left side is opposite to the throwing direction, the left and right feet are slightly wider than the shoulders, the right arm is behind the gun, look at the throwing direction, and then the right leg takes a cross step in the throwing direction.

★ The last three steps are combined with firing, and the action points are the same as those in the technical part.

★ The key points of the last four steps are the same as the technical part.

★ Learn the technique of javelin throwing in the run-up

★ Method:

Practice the run-up with a gun.

Run-up with a gun combined with javelin throwing practice: finish javelin throwing in two steps during running.

Run-up with a gun is combined with javelin throwing, and the action points are the same as those in the technical part.

medium speed and short run-up throwing gun.

run-up and throw the gun in the whole process.

★ Determine personal technical characteristics, improve and perfect skills

★ Methods:

Run-up and throw in the formal court at a certain speed and strength.

In view of personal technical mistakes, different methods are adopted to improve the technology.

practice in groups, and students watch each other.

technical evaluation and compliance.

Common mistakes in teaching, causes and correction methods

★ Javelin is too far away from the body when shooting

Causes:

Poor flexibility of shoulder joint, wrist flexion or left arm swinging.

★ Correction method:

Do more special exercises to develop the flexibility of the shoulder joint.

Do the exercises of swinging your left arm to your chest and turning your left shoulder to the throwing direction in the third and fourth steps.

★ The third and fourth steps obviously slow down.

Causes:

The speed in the pre-run stage is too fast, which increases the difficulty of the throwing step, so that the speed of the third and fourth steps has to be reduced before the final exertion.

In the first and second steps, the upper body leans back intentionally.

In the third step (cross step), the right leg is lifted too high, and the upward force is great. In the fourth step, the left foot does not land in time, which affects the forward horizontal speed.

★ Correction method:

Adjust the speed in the pre-run stage.

Do more jogging and speeding up the running, and keep your upper body upright.

practice the third and fourth steps repeatedly, emphasizing the rhythm of the action. In the third step, the left leg should take a positive step forward before the right foot touches the ground.

★ Inadequate overtaking device

Causes:

The upper body does not rotate enough and leans forward when the gun is pulled, and the step in the third step (cross step) is too small.

the fourth step is that the left foot is too high off the ground.

The lower limbs move slowly, the upper body follows quickly, and the flexibility and flexibility of the hip joint are poor.

★ Correction method:

Repeatedly practicing the cross step requires a large stride.

Do throwing step exercises continuously on the runway. Emphasize that the fourth step should be fast.

do hip joint exercises in situ.

★ insufficient "full bow" movement

Causes:

Poor braking and support of the left leg.

the run-up speed is too fast, the cross step is too small, and the right leg is not active in transferring hip.

the upper body moves in the throwing direction too early.

★ Correction method:

Do the "full bow" action in situ.

Take a step forward with your left foot and do a "full bow" action.

★ Throw the gun only with the strength of the throwing arm, without using the strength of the lower limbs and trunk.

Causes:

Running too fast, failing to fully make the action beyond the equipment, thus the lower limbs and trunk lose the exertion conditions.

the sequence of exertion is not clear.

The fourth step of the throwing step is too short, and the left leg is not strongly supported. Due to the forward inertia, the upper body is forced to move forward prematurely.

★ Correction method:

More specialized exercises with bare hands and holding instruments, such as throwing solid balls and sandbags with one hand, are used to understand the order of exertion.

Do two or three more gun throwing exercises.

Take the preparatory posture before throwing, stretch your right arm back and pull the rubber band, and make the final hard action repeatedly.

Slow short-distance run-up, followed by throwing step, focusing on surpassing the equipment and then throwing javelin.

★ Hips sit down or tuck in at the end of exertion

Causes:

The fourth step of the throwing step is too large, and the legs can't bear too much pressure under the action of great forward inertia and gravity, thus forcing the legs to bend too much to push up.

The right leg is weak, the hip does not rotate and move forward enough, and the weight does not move to the left leg or the knee joint of the left leg bends.

In the fourth step of the throwing step, the left foot landed too far to the left.

★ Correction method:

Do more exercises in the third and fourth steps (or mark each step) to correct the landing position of both feet.

Do more right leg push and send the right hip.

★ The final force cannot pass through the longitudinal axis of the javelin

Causes:

The position, angle and direction of the javelin are out of control during the throwing step, or the angle between the javelin and the forearm is too large when the final force is applied.

In the end, the arm swing route is incorrect, and the elbow drops, causing the gun to be pulled.

the flexibility of shoulder joint is poor.

★ Correction method:

Do more in-situ and jogging practice, keep the gun arm straight and lift it up about shoulder height.

Do more arm waving exercises with bare hands, or hit the front upper target, and keep the elbow slightly higher than the shoulder.

repeat the practice of "inserting the gun".

Pay attention to the special exercises to develop the flexibility of shoulder joint.