扔垒球，腰部和腿部如何发力

大家好，我是可乐教练啊，想要跟他扔的一样远的话，那么动作技巧很关键哦。首先先看我示范一遍啊。呃，首先我们侧身站立，肩膀与手要面向前方，那持球手要往后引，引到最大，身体呈反弓状。 接下来用我们后面的支撑腿，单腿发力，蹬地顶髋，用肩部带动我们的手关节，还有我们的小臂和我们的手腕，用手指将球拨出去。接下来我就给大家连贯示范一次， 这动作呢，主要是带领我们让孩子学习一个垒球志愿的动作，垒球同志这个动作不仅能锻炼到孩子的上肢力量，也能很好的锻炼到孩子的身体协调能力哦。孩子运动启蒙就选衣冠运动，我是可乐教练，关注我哦。

今天一起看看磊球精英运动员下肢力量训练，记得给个一键三连支持下哈，谢谢！ first one we'll go euro step we can go two out of time and then one can follow we're gonna jab to one side and stick on the opposite foot hey， now we're gonna face the building and go sideways we're gonna shoot out and come back to a stick come back to a stick back to a stick we're gonna go high skips so skisser height trying to get up trying to touch a tree hey， last one these bounding series so picture yourself like to be ninja warriors how they go back and forth but you're just gonna stay linear so you're just popping driving the big toe of the shit in the whole time pulling that hip in the up that's money right here two drives into a fifty percent sprint then we're gonna walk back two drive into a seventy five percent sprint then we're gonna walk back two drives into a hundred percent sprint and then we're gonna pop inside so basically like it delayed stealing baseball you're driving driving turn and go we're gonna try to get as close as we can to body weight on here so for you ladies i say if you ain't one eighty you ain't no lady so at least 180 pounds all right or you got to be two two to do something i'm kidding put your body weight on here think of it almost as you're jumping but you're not leaving the ground you're just throwing your hips through aggressively so it's basically a box squat but you're doing it explosively from here we're gonna transition over to the turret to where we're gonna do a repeated broad jump good， so basic think of it as overload under load training ladies let's hit a reverse lunge on the racks you guys can go heavy on that we'll go five sets of three each leg and then we're gonna pair it with iso hold on our verse hyper okay， so one leg is gonna stay down and then you're pulling one leg up to me we're gonna go straight so big toe to the shin lock out the knee all right from here they're gonna try to keep their hips on the bench for ten seconds and then we're gonna switch it higher higher higher hold for ten seconds and i call it that's it it's just to get us working back the other direction after we're all crunched and flexed on the reverse launch hey grab， a drink we ain't done ya， three exercises three rounds and then we're good all right three exercises three rounds were good we're gonna go eight kirchi lunge here then we're super sentinet with a judo punch hold so hips high opposite elbow to opposite need we're gonna hold this position each side for ten deep breath then we're popping outdoors and doing a reverse x bandwalk we can go out on the turf just go like 15 or so yards from here you're gonna sit down like a defensive back think if this has a reverse sled pull， but you're pulling back don't let me pull you into rotation as we creep back， so creep back like a reverse sled drag i'm going one side so we're gonna get a vmo burn quad burn and it's anti rotational shit five。