How to practice medicine ball for high school entrance examination
In the high school physical education exam, the medicine ball event is a headache for many students. How to train scientifically and improve performance has become the focus of candidates and parents. The following is a comprehensive guide to medicine ball training for the high school entrance examination, combined with the hot topics and hot content on the Internet in the past 10 days, to help you prepare for the exam efficiently.
1. Scoring criteria for medicine ball events
First of all, understanding the scoring standards for medicine balls in the high school entrance examination is the basis of training. The following are the medicine ball scoring standards for high school entrance examinations in a certain province or city (for reference only, the specific requirements are subject to local examination requirements):
| gender | Full score (meter) | Pass(m) |
|---|---|---|
| boys | 9.60 | 6.50 |
| girl | 7.20 | 5.00 |
2. Medicine ball training method
1.basic strength training
Throwing a medicine ball requires coordinated efforts from the whole body, especially the strength of the upper limbs, waist and abdomen, and lower limbs. The following are recommended strength training programs:
| training area | training movements | Number of sets/reps |
|---|---|---|
| upper limbs | Push-ups, dumbbell presses | 3 sets x 15 times |
| waist and abdomen | Sit-ups, planks | 3 sets x 20 times |
| Lower limbs | Squats, lunges | 3 sets x 15 times |
2.technical movement training
Correct technical movements are the key to improving performance. There are several steps to throwing a medicine ball:
- Preparation position: Feet shoulder-width apart, hold the ball behind your head with both hands.
- Power-generating movements: push off the ground, turn your hips, lift your chest, and swing your arms, all in one go.
-Following action: Move the body's center of gravity forward to maintain balance.
3.Special training plan
The following is a weekly medicine ball specific training plan:
| training day | Training content | training volume |
|---|---|---|
| on Monday | strength training | 60 minutes |
| Wednesday | technical training | 30 minutes |
| Friday | mock test | 20 minutes |
3. Common problems and solutions
1.Throwing distance is unstable
Reason: The sequence of force exertion is incorrect or the movements are inconsistent.
Solution: Break down the action exercises and focus on the sequence of pushing off the ground, turning the hips, raising the chest, and swinging the arms.
2.The ball release angle is too low
Reason: Insufficient upper body strength or insufficient arm swing.
Solution: Strengthen upper body strength training and pay attention to the angle of the ball when it is released (about 45 degrees) during practice.
3.Muscle soreness after training
Reason: Training intensity is too high or relaxation is not enough.
Solution: Stretch and relax after training, and reduce training volume appropriately.
4. Diet and recovery suggestions
1.dietary advice
Pay attention to balanced nutrition during training. The following are recommended foods:
| Nutrients | food source |
|---|---|
| protein | Eggs, milk, lean meat |
| carbohydrate | Rice, noodles, whole wheat bread |
| vitamins | Fresh vegetables and fruits |
2.Recovery suggestions
- Replenish water in time after training.
- Ensure 7-8 hours of sleep every night.
- Stretch and relax after training.
5. Psychological adjustment
Your mental state during the exam has a great impact on your performance. Here are some psychological adjustment tips:
- Simulate exam scenarios during daily training to enhance adaptability.
- Take a deep breath and relax before the exam.
- Focus on the action itself and don’t focus too much on the outcome.
Summarize
Medicine ball training for the high school entrance examination requires scientific methods and persistent practice. Through the comprehensive improvement of strength training, technical training, dietary recovery and psychological adjustment, your performance will definitely make a breakthrough. Remember, persistence is victory!
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