Dryland - Medball Chest Pass

iswim

Working on the power necessary to increase your quickness in the recovery of breaststroke, as well as increasing your overall strength, can be accomplished through a fun dryland exercise.  
Remember:  Whenever using medicine balls, use extreme care and focus to make sure nobody gets hurt.  Establish how many throws you will do before you start.  Or, during a competition, make sure all eyes remain on the ball until a winner is established.  These exercises should also be done under the supervision of a coach

Why Do It:
Throwing a weighted ball helps to incease the explosive power that sometimes gets overlooked or under developed in swimming.
How to Do It:
1. Grab a medball of a weight that's correct for the athletes you'll be working with.  Six to eight pounds was good for these two athletes.
2. The athletes will be seated, with feet raised off the floor.  Initially, position the feet about 12-18 inches apart whlie raised.  Practice tossing the ball back and forth.
3. Move the athletes closer so that their feet are nearly touching.  This is to make sure the passes can be more accurate.
4.  Aim the all at the other athlete's chest, trying to hit them squarely centered.  Make sure the throw comes from both hands equally, and not shifting to one side.
5. Do sets of 10 throws various times, increasing the intensity of the throws.
How to Do It Really Well (the Fine Points):
To make this a great exercise, incorporate a competition.  Who can stay balanced the longest while trying to knock your competitor off balance.  Throwing the ball back with greater force, throwing it back quickly before the competition can regain their balance, or sheer endurance will determine the winner.  You'll find that when done correctly, this exercise increases arm power as well as power in the abs and hip flexors.  
Enjoy, and be safe


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蛙泳爆发力陆上练习-  小健身球胸前传球
游泳技术力量必要的练习，它可以在蛙泳姿势中增加你的回手速度，以及增加您的蛙泳整体实力，可以通过一个有趣的陆上练习来提高。
请记住：每当使用实心球，必须注意力非常集中注，以确保没有人受到伤害。确认你会做多少次来回抛球，然后再开始。或者，进行一个比赛，确定所有注意力都在球上，直到出现一个胜利者。这些练习也应在教练监督下进行。

为什么：
投掷健身球，有助于增强被我们忽视的游泳爆发力。
如何做到这一点：
1。选择一个适合的球。六到八磅适合两个运动员。
2。运动员将坐姿，双脚离地面提出。最初，位置相距约20厘米，同时提前自己的脚。练习来回传球。
3。将运动员接近，使他们的脚几乎触及。这是为了确保可以更准确的传球。
4。着眼于其他运动员的胸部，试图传他们正中心。确保传过来的球都在双手胸前，而不是转移到另一侧。
5。 一般一次传球在10次左右，然后增加传球的强度。
如何做到这一点非常好（细点）：
为了使活动更有趣可以加入了竞争。谁可以最长的保持平衡，而试图破坏平衡的你的竞争对手。掷回球以更大的力量，迅速在比赛之前能够恢复平衡，或纯粹的耐力决出胜负。你会发现，正确完成后，这次练习增加手臂力量和髋部屈肌。
享受，是安全的！！加油

china975310 发表于 2012-6-9 19:17
已经将整个青春都用来检讨青春，还要把整个生命都用来怀疑生命。

啊...刚回来啊...

你的回复怎么都有问题，你很快会被禁言的