Grenade throwing technique. Throwing grenades: technique and rules. Throwing a ball and sports equipment

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Ball throwing technique (grenades)

History of grenade throwing

Grenade throwing technique

Projectile holding

takeoff run

Final effort

Maintaining balance after a throw

The sequence of solving problems in teaching the technique of throwing grenades and their methodological orientation

Requirements for the technique of performing track and field events (propulsion systems)

Exercises for self-mastery of rational technique

Common mistakes that occur when teaching track and field exercises and how to correct them

Throwing the ball from a place

Throwing a grenade (ball) from throwing steps

Technique for running and retracting a grenade (ball)

Technique of throwing a grenade (ball) from a full run

Grenade throwing standard 10-11 class

A little about the execution technique

Classic running grenade throw

Throws from the spot

A little about the benefits for students

Throwing tennis ball to the target.

To throw a tennis ball at a target, a ball weighing 57 g is used.

Throwing a tennis ball at a target is carried out from a distance of 6 m into a wall-mounted gymnastic hoop with a diameter of 90 cm. The lower edge of the hoop is at a height of 2 m from the floor.

The participant is given the right to make five attempts. The number of hits in the area limited by the hoop is counted.

Error (attempt does not count):

step over the throwing line.

throwing the ball and sports equipment.

For the test (test), a ball weighing 150 g and sports equipment weighing 500 g and 700 g are used.

Throwing the ball and sports equipment is carried out at the stadium or any flat area into a corridor 15 m wide. The length of the corridor is set depending on the preparedness of the participants.

Throwing is performed from a place or a direct run-up in the “behind the back over the shoulder” method.

The participant makes three attempts. The best score counts. The measurement is made from the throwing line to the place of landing of the ball, sports equipment.

Participants of the II-IV stages of the complex throw a ball weighing 150 g, participants of the V-VII stages of the complex perform throwing of a sports equipment weighing 700 and 500 g.

Errors (attempt does not count):

spade for the throwing line;
the shell did not hit the "corridor";
an attempt is made without the command of a sports judge.

For correct and accurate throw correct holding of the projectile is necessary.

The grenade is held so that its handle rests with its base on the little finger, bent and pressed to the palm, and the remaining fingers tightly cover the grenade handle. Wherein thumb can be located both along the axis of the grenade and across (Fig. 1).

Rice. 1. Holding a grenade

The ball is held by the knuckles of the fingers of the throwing hand. Three fingers are placed like a lever behind the ball, while the little finger and thumb support the ball from the side (Fig. 2).

Rice. 2. Holding the ball

To teach the technique of holding and throwing the projectile, the following exercises are used in sequence:

feet shoulder-width apart, body weight mainly on the front of the feet, a hand with a small ball in front above the shoulder, bent at the elbow joint, free lowered down. Imitation of a throw by successive and continuous straightening of the arm forward-up (without a break 8-10 times). Then the hand continues to move down, to the side, back and to the starting position;
from the same starting position, throw a small ball to the floor and catch it after the rebound;
the same, but throwing a small ball at the wall, and then at a target (a circle with a diameter of 1 m, located at a height of 2.5 m) from a distance of 3-5 m (Fig. 3).

Rice. 3. Throwing the ball at the target

The purpose of these exercises is to master the movement of the arm with a whip-like jerk, learn to relax the muscles of the arm, accurately carry it over the shoulder and consistently straighten it forward - up in the direction of the throw.

Throwing a grenade and a ball from a place should be started after the students have worked out and fixed the muscular movements of the chest forward and the whip-like movements of the throwing arm with good support on the legs. These sensations are created with the help of the following exercises:

imitation of the final effort when throwing a projectile, standing with the left side in the direction of throwing, left leg is in front, holding with his right hand a rubber band (tape, expander), fixed at shoulder level to the gymnastic wall;
throwing a small ball (medicated ball) into a wall of starting position sitting on a gymnastic bench: with both hands; with one hand with a preliminary turn of the body to the right;
imitation of the final effort with the help of a partner (teacher), standing with the left side in the direction of throwing, the left leg is in front, the foot is turned toe inward at an angle of 45 °, the right leg is in a bent position. The teacher (partner), holding the student by the right hand, pushes him forward under the shoulder blade, makes you feel the work of the muscles in this position (Fig. 4);
imitation of entering the position of a "stretched bow". Standing with your left side to the gymnastic wall, with your right hand grab the rail from below at shoulder level, with your left hand in front of the rail with a grip from above at shoulder level. Exit to the position of the "stretched bow" to carry out due to the efforts of the right leg, the muscles of the pelvis and torso;
standing right side gymnastic wall, with your right hand, with a grip from below, take hold of the grate at shoulder level. Turning and straightening the right leg, the pelvis forward and upward, turn to the left;
projectile forward and upward. Standing with your left side in the direction of throwing, bend your right leg, turn your torso to the right and turn the axis of your shoulders.

Rice. 4. Imitation of the final effort with a partner

To practice this type of throws, it is advisable to perform the following exercises:

throwing a grenade (ball) with one step. Put your left foot in the step position for throwing from a place, with the body turning in the direction of the throw, come to the “stretched bow” position;
imitation of a cross step. Standing with the left side to the direction of the throw, the straightened right arm is laid back and is at shoulder level. Body weight - on the right bent leg, the left leg is straightened and placed on a support at a distance of 2.5 - 3 feet from the right, and left hand- in front of the chest. Make a slight jump from the left foot to the right, placing the left foot on the support;
performing cross steps with the right foot, after which put the left foot in the step position and throw a grenade or ball. The exercise is performed at the expense of the teacher;
imitation of a cross step with the help of a teacher or experienced trainees. During this exercise, the student is held by the right straightened arm. This is done so that the legs overtake the body (Fig. 5);
throwing projectiles from throwing steps at the target. The target is located at a distance of 10-12 m from the throw line.

Rice. 5. Imitation of "cross" steps with a partner

There are several options for performing throwing steps and ways to divert the projectile. Let's consider them.

1 option: throwing from 4 throwing steps with the removal of a grenade (ball) for 2 steps in the “straight-back” way

Option 2: throwing from 4 throwing steps with the projectile retracted by 2 steps using the “up-back arc” method

Option 3: throwing from 4 throwing steps with the projectile retracted by 2 steps in the “forward-down-back” way

Option 4: throwing from 5 throwing steps with the ball moving 3 steps in the “forward-down-back” way.

The first option is more suitable for girls with great mobility in the shoulder joints. The most common option is the third one. Learning how to abduct the projectile should begin from the “standing still” position with the help of exercises:

imitation of projectile retraction for 2 walking steps. Those involved, standing in line, hold a grenade (ball) over their shoulder. The projectile is withdrawn by 2 steps under the command of the teacher, and then independently;
performing an imitation of retracting a grenade (ball) while walking, and then running. Perform 2 steps - abduction and 2 steps - return;
retracting the projectile by 2 steps in the “forward - down - back” method, followed by a cross step and a step with the left foot, i.e. performing 4 throwing steps in general and returning to the starting position before throwing without throwing and with throwing (Fig. 6).

Rice. 6. Leading the ball (grenades) in the “forward-down-back” way

For this, the following exercises are used:

from the starting position, facing in the direction of throwing, the left leg is in front, the projectile is above the shoulder, the approach is made and the left foot hits the control mark, in combination with the removal of the grenade (ball);
the same, but with the addition of a cross step;
the same, but with the execution of throws, emphasizing the acceleration and rhythm of the throwing steps after the control mark and paying attention to the coordination of movements of the legs, torso, arms in the phase of the final effort.

The listed exercises are performed with 6-8 take-off steps, first at low speed, and then, as the correct movements are mastered, it is necessary to increase the length and speed of the take-off to the control mark. Takeoff length - the path of the run from the reference mark in the opposite direction to the throw. In the initial position, before the run, the trainees stand with their left foot on the control mark, a grenade (ball) over the shoulder. The run starts with the right foot. A mark is made at the place where the foot is placed. Repeated runs specify the length of the first part of the run. Then the trainees stand with their left foot on this mark facing in the direction of throwing and carry out a run in the Whole. The run-up correction is carried out by repeated runs-Mi without a throw and with a throw of the projectile.

Zhilkin A.I. and etc. Athletics: Proc. allowance for students. higher ped. textbook establishments

Methane grenades(or another projectile, for example, a ball) is one of the most common standards in the delivery of the TRP complex. Throwing a grenade almost anyone can learn, the best result can be achieved by following all the rules grenade throwing techniques.

So, in order to achieve a high result with throwing grenades, the thrower must choose the best grenade grip, based on his individual characteristics. Such as: the length of the fingers, the strength of the hand, the mobility of the joints, etc. Its essence lies in ensuring the reliability of holding grenades at the time of preparation for throwing, as well as in increasing the leverage. At which, the center of gravity grenades, would occupy a rather high position in the thrower's hand.

takeoff run

Preparation for the final effort (retraction of the projectile and overtaking of the projectile) 2 ways of retraction: straight back and arc forward down back.

Final effort

holding a grenade. At throwing grenades it is very important to hold it correctly, the throwing range directly depends on this seemingly trifle. Grenade holds on to the handle, grabbing it with four fingers. The little finger bends and rests against the base of the handle, the thumb holds grenade not along the ring, but along its axis. holding on grenade behind the far end of the handle, which allows you to increase the length of the lever.

The preliminary run starts from the start to the control mark, acquiring the optimal take-off speed, and is 10-14 running steps. The withdrawal of the grenade begins from the moment the left foot is placed on the control mark.

The final part of the run-up consists of the last two steps before the final effort: 1) the "cross" step and 2) placing the foot at close range. The "cross" step technique is a forced technique after the grenade has been withdrawn. The thrower is sideways to the direction of throwing and is forced to take a powerful and fast “cross” step in order to overtake the pelvis and shoulders with his legs.

Final effort. After setting the left leg at point-blank range, when the braking of the lower links (foot, lower leg) began, the pelvis continues to move forward - up through the straight left leg. The right leg, straightening at the knee joint, pushes the hip joint forward and upward. The shoulders and the right hand are behind and are behind the projection of the GCM. Then the thrower sharply takes the left arm back through the side, stretching the muscles of the chest, the left shoulder goes back. the shoulders are actively moving forward, the right arm, still straightened at the elbow joint, is behind. the elbow moves forward and upward. After passing the right hand past the head, it straightens at the elbow joint, directing the grenade at a certain angle. Then a whipping movement is performed with the brush, the grenade is detached from the hand.

Braking. After the release of the projectile, the athlete continues to move forward, and he needs to stop in order not to step over the throw line. At the same time, the thrower performs a jump from the left to the right leg, moving the left leg back slightly up and slightly leaning forward, but then straightens up, takes his shoulders back, helping himself with his hands. To perform braking, it is necessary to place the left foot in the final effort 1.5 - 2 m from the throw line (depending on the speed of the take-off run and the qualification of the athlete).

The grenade throwing exercise is an innovation that has found reflection in the school curriculum after the lessons learned from the Second World War. As it turned out, the willingness of the population to defend their homeland is a very important factor in the fight against the invaders. Therefore, it must be instilled from childhood. In addition, a sports projectile in the form of a grenade with a handle weighing up to 700 grams is a very successful tool for developing accuracy and dexterity. Speed, muscles of the arms, legs, back, the ability to group in a timely manner and fulfill the required standard.

Today, grenade throwing is a mandatory standard for the school curriculum for senior and graduating classes. It is given to both boys and girls. Depending on the age of the students, a different weight of the grenade is provided - for high school it is 500 grams, for graduates and high school students - 700 grams.

Throwing a grenade is a very specific exercise that requires special care, composure, technique, mutual involvement in the process of both the teacher and the passing students. Here you need to understand that you will have to throw not just an object weighing up to 700 grams. This is a metal projectile shaped like a real grenade with a handle. For safety reasons, its edges are smoothed out, but this does not make this item less dangerous if it hits a gaping person.

next moment- place of execution. It definitely should be a stadium with an earthen (sand) surface. Throwing a grenade on the asphalt, even though it is metal, is prohibited. It should also be taken into account that the standard for throwing provides for achieving results over 50 meters. Add to all this the ability to throw a grenade from a running start, or from a place, and you will get at least another 30 meters. We throw even up to 10 - 20 meters onto the rebound zone of the grenade after the fall, and in the end, for throwing, you need to free up a full-fledged platform 100 meters long.

To simplify the procedure for calculating the results, special tables have been developed with scores for each meter received after the throw. Further, all this is reduced to a general table with the ranges of scores that rely on the marks "excellent", "good", "satisfactory". You can mark the throw zone in advance, or you can measure it after each exercise.

Now, when we have become familiar with the nuances of execution, we will consider what benefits this exercise brings to schoolchildren. The fact is that throwing a heavy object over a long distance is not an easy task. Even if we consider that there is a special fertilizing handle for holding, and the projectile itself was originally made in a form adapted for throwing. Nevertheless, the student must have good initial training, be able to properly hold, wave and direct the grenade in the right direction. Let's take a look at how this is done in practice.

Before proceeding with the direct implementation of the exercise for throwing a grenade at a distance, it is necessary to prepare mentally and physically. It all starts with a simple introductory briefing, where the teacher explains what is forbidden to do, how to hold a grenade, actions during preparation and throwing.

Longer without fail follows a complex warm-up exercises, accompanied by a universal warm-up of the whole body. Particular attention to the muscles of the arms, soldered, legs. After all, they will be involved during the execution of the throw. Remember, unheated muscles are a potential risk of injury during the delivery of the standard. There is no need to be lazy to wave your arms for a couple of minutes, twist your torso, run a circle, another around the stadium, or perform a dozen squats.

Now that you have prepared the body for the exercise, you can proceed to passing the standard. Usually a grenade is thrown with a running start. But depending on the specialization, the direction of study, the standards for throwing from a place, as well as throwing from a trench, can also be applied.

During this exercise, you need to take into account such points. The run from the start to the grenade throw line should not exceed 30 meters. At the same time, the line itself has a width of up to 4 meters. For the flight of a grenade, a corridor 10 meters wide and up to 60-70 meters long is allocated. During this exercise, the student should:

move to the line of the starting run;
raise the grenade with a swing arm over the shoulder;
at the command of the teacher, start moving towards the throw line. In this case, the hand with the grenade should hang freely in time with movements back and forth;
four to five steps before the throwing point, the hand with the grenade moves as far back as possible and then with each step begins to move in the direction of the throw in order to start at the penultimate step, and at the last step to perform a throwing exercise with acceleration due to the inertia gained during the run;
the final throw is carried out with the rotation of the torso in order to add acceleration to the grenade during the flight. In this case, the body can turn almost 45 degrees;
the grenade is best directed at the target at an angle of 42 - 44 degrees. Throw lower - the grenade will fall faster, higher - it will not fly far. Thus, you will give her a balanced flight path for the entire length of the throw;
in order not to step over the line at the last step, it is advisable to perform it in the form of jumping from one foot to another with a slightly sideways feed. Thus, you will retain the strength of the throw, do not lose your swing, you can help yourself as much as possible with the movement of the body and springy lunge of the legs;
the throw must be biting, after its implementation, the grenade must spin vertically. This way you can gain some distance by reducing the effect of gravity on the grenade in flight.

For the offset, the first fall of the grenade is taken into account. All subsequent twists and rebounds are not taken into account. If the technique is performed correctly, every student can receive a positive assessment here, regardless of his level of primary physical fitness and muscle mass.

The exercise is performed in almost the same way as throwing a ball weighing 150 grams. The student goes to the starting position, assumes a comfortable position of the body, takes the grenade back behind his back, bends a little, and then with a sharp wave of his hand and body forward and slightly with a turn in the direction of the throw, launches the grenade into the corridor prepared in advance.

You need to throw forward and up also at an angle not exceeding 40 - 44 degrees. In this case, students with excellent physical training and muscle mass hands Considered difficult strength exercise.

In addition, at civil defense lessons, they often pass the standard for throwing grenades from a trench. In this case, you need to additionally take into account such moments. The throw is carried out from an uncomfortable position, when it is not always possible to help yourself by turning the body.

Before the student there is an additional barrier in the form of an earthen ditch. Throwing a grenade, especially if it is not a classic projectile with a handle, but a pear-shaped offensive or defensive grenade weighing 600 grams, far from a right angle can be problematic. So here main criterion consists in the need to throw a grenade outside the trench. This is usually done with an angle of 35 - 45 degrees. Usually during such an exercise, students are immediately taught to hide from danger, by bending down or even the need to quickly lie down in a trench.

Throwing a grenade is carried out from a place or from a running start. The greatest throwing distance is achieved when throwing from a running start.

The thrower holds the grenade by the lower half of the handle, the little finger is under its base, and the thumb is located along the axis of the projectile.

The run consists of two parts: from the start (starting position) to the control mark (15-20 m); from the control mark to the bar (7-9 m). In the first part of the run, the thrower picks up speed, in the second part he “overtakes” the projectile and throws.

The run begins with an easy run with gradual acceleration. The thrower hits the control mark with his left foot (when throwing with his right hand), after which he begins to abduct and “overtake” the projectile. Steps in this part are called throwing. There may be 4, 6 or more. The most common option is 4 steps. The retraction of the grenade back can be done in two ways: forward-down-back or straight-back. The advantage of the first lies in the naturalness of the movements of the hand with the projectile.

At the first throwing step, the shoulders turn to the right and lean slightly in the same direction, the hand with the grenade begins to abduct. By the end of the second throwing step, the rotation of the shoulders ends and the thrower is in a position with his left side to the direction of the run. The hand with the grenade is fully laid back and straightened. The third step is especially important for getting the thrower into a comfortable throwing position. It is called "cross", as the right leg overtakes the left and is crossed in front of the left from the heel to outside feet toes out. The throwing arm remains straight. The shoulders and pelvis are turned to the right, and the left arm, bent at the elbow joint, is located in front of the chest. At the same time, the left leg is pulled up to the right and ready to perform the following, fourth step. The fourth step is performed with the left foot, which, as if ahead of the actions of the right, is quickly brought forward and elastically placed on the heel, followed by the transition to the entire foot with the toe inward. Finishing the fourth step, the athlete takes the starting position to perform the final effort - the "snatch".

In the phase of the final effort, the muscles of the legs are turned on first, and then the torso and arms, and the thrower must maintain a stable support on the legs throughout the throw. The optimal launch angle of the projectile is about 40-42 ° to the horizon; a grenade in flight usually rotates vertically in the plane of flight.

After the throw, to maintain balance, the thrower takes a quick step forward with the right foot with the toe turned inward and, bending the leg at the knee joint, slows down the movement of the body forward. At the same time, he can make several jumps on his leg without touching the bar. Balance is maintained by the movements of the arms and left leg.

Introduction to throwing technique.

Holding a grenade and throwing from a place.

Mastering the final effort when throwing from a place and from a walking foot.

Learning the technique of throwing steps and coming to the starting position for throwing.

Free run with a grenade in hand.

Improving the technique of throwing grenades from a running start.

When throwing, it is necessary to strictly observe safety measures. There should be no people in the throwing area. Throwing is carried out only in one direction, the shells must be carried to the place of throwing in the hands (do not throw).

In the initial study of throwing technique, we recommend using a grenade with a long handle; it can be made by yourself from wood or other material. To develop the speed of movement when throwing a grenade, you can use lightweight shells and tennis balls.

The javelin throw is ancient species track and field athletics: it was in the competition program for Olympic Games ah in Ancient Greece, where the spear was thrown both for accuracy and for range. Javelin throwing has been included in the program of the modern Olympic Games for men since 1908, and for women since 1932.

As a sports equipment, the spear has been repeatedly upgraded. Experts were looking for such forms of it that would provide the best planning properties. This was solved by shifting the center of gravity of the projectile to its middle. Such spears had the best planning properties, which allowed athletes to significantly improve their results. So, in 1984, an athlete from the GDR U. Hohn sent a javelin to 104 m 80 cm, and such long-range throwing became dangerous for referees and participants in other types of athletics. This forced the IAAF to decide to use less gliding lances, bringing their center of gravity closer to the tip, which shortened the range of the projectile. Nevertheless, thanks to the efforts of a number of outstanding athletes, and first of all, the multiple winner of the Olympic Games, champion and world record holder (98.48 m) J. Zhelezny (Czech Republic), the javelin flies closer and closer to the hundred-meter mark.

hard work Soviet coaches and scientists to create an effective system for training qualified javelin throwers brought in the 50-80s. last century high sports achivments. I. Jaunzeme (1956), V. Tsybulenko (1960) and E. Ozolina (1960) climbed to the highest step of the podium at the Olympic Games, and J. Lusis, the first Soviet javelin thrower, twice improves the world record, wins a complete set of medals at three Olympic Games. A worthy successor to J. Lusis was D. Kula, who won the title Olympic champion(91.02 m) at the Games in Moscow (1980).

The greatest success among modern Russian javelin throwers was achieved by S. Makarov, who was the world champion (2003) and the winner of the Olympic Games in Athens. The winner among men at the London Olympics unexpectedly became the representative of Trinidad and Tobago K. Walcott - 90.57 m, and in women B. Shpatakova (Czech Republic) won for the second time with a score of 69.55 m.

Since the 20s of the last century, grenade throwing has been widely used in European countries as a military-applied exercise. Currently, “this type of throwing is not included in the program major competitions on athletics. He, like throwing the ball, is included in the curriculum of secondary schools. Although the spear, grenade, and ball bear little resemblance in appearance, there is much in common in the throwing technique of each of these projectiles. For example, the throw of all three projectiles occurs with a jerky (whip-like) movement from behind the head. It looks like a takeoff is being performed, the penultimate throwing step, which is called "cross" and contributes to the "overtaking" of the projectile.

Since the technique of throwing a spear and a small ball is based on the same movements as in throwing a grenade, we give more detailed description throwing these projectiles.

Throwing a grenade- one of the simplest and most accessible types of throwing, which is used as an auxiliary exercise to improve the throwing movement in classes with beginner javelin throwers. There are no tough competitions in this sport, and currently grenade throwing is only included in school curriculum physical education and how the applied form is used in the army.

For the convenience of describing the technique of throwing a grenade, the following parts are conventionally distinguished: holding the projectile, run-up (preliminary and final), final effort and maintaining balance after the throw.

Ways to hold a grenade

There are several ways to hold a grenade. Qualified athletes use the method of grenade capture with a high center of gravity; the grenade is held by the end of the handle with four fingers, the grenade handle with its base rests on the little finger, bent and pressed to the palm, the hand is relaxed, the thumb is located along the axis of the grenade. This method of throwing allows you to get nice results athletes with a highly developed hand. With the method when the grenade is taken “into a fist”, the lever is shortened, the hand is more enslaved, the axis of the grenade is directed perpendicular to the arm, control over the release of the projectile is impossible (hence the frequent occurrence of a low throw trajectory), however, this method also achieved good results.

The first of the described methods of holding a grenade, although more difficult, however, gives a number of advantages over the "fist" method of capturing, because. here the length of the throwing lever increases, the brush is liberated and the possibility remains until the very moment the grenade is released to direct it. During the training, each student chooses for himself the most appropriate way to hold a grenade.

At the beginning of the run, the grenade is carried in a bent arm, in front of the right shoulder at head level. It's over effective method, in which the athlete can control the position of the hand with the grenade.

The run consists of two parts: a) from the beginning to the control mark - the preliminary part; b) from the control mark to the bar that limits the place of the run - the final part. The preliminary part of the run is 16-20 m, or 8-10 running steps, and the final part is 7-10 m, or 4-5 throwing steps.

In the first part of the takeoff, the thrower acquires the optimal speed of movement, which helps him to effectively complete the final part, where the main tasks of throwing are solved. At the same time, the hand with a grenade should not be tense, but the entire run should be rhythmic and accelerating, while maintaining the straightness of advance and vertical position torso. When the athlete approaches the reference mark, he must gain the necessary speed, which is approximately 2/3 of his maximum sprint speed.

Exceeding the optimal take-off speed should be considered a technical error, because this leads to a violation of the correct rhythm of the subsequent movements of the thrower and, as a result, to an unsuccessful throw. In principle, the run in the preliminary part of the run should not differ from the usual run, although it is slightly complicated by carrying a grenade (the hand with the grenade should not oscillate vertically!); approaching the control mark, you should increase the pace of the last steps without lengthening them.

Technique for performing throwing steps when throwing a grenade. Lead: A - "lower arc"; B - "upper arc"

The final part of the run (or throwing steps) begins with hitting the control mark, orienting the thrower to the beginning of the withdrawal of the grenade and to preparing for the throw. As practice shows, the implementation of these movements, as well as the throw itself, is best done in 5 steps (counting the jump after the throw as a step). In this case, preparation for the removal of the projectile begins, as a rule, from the moment the left foot is placed on the track (hereinafter, it is understood that throwing is performed with the right hand).

With a step of the right foot, the athlete begins to turn his left side in the direction of throwing and at the same time move his hand with a grenade along the largest possible arc in order to lengthen the working path at the time of the throw. There are two main options for retracting a grenade: forward-down-back (removal of a grenade by the “lower arc”) and straight-back. The first option is more wide-amplitude, but coordination is quite complex, the second is more rational and simple to implement. The essence of the abduction is to “get away” from the projectile on throwing steps and, without losing the speed acquired in the take-off run, move forward with the pelvis and legs.

Thus, at the end of the second step, the hand with the grenade straightens, and in the future the thrower will "lead" the projectile with his free hand and accelerate with the final effort. During these two steps, you should not turn your torso too much to the right, which can lead to running sideways. If at the beginning of the throwing steps the axis of the shoulders is already turned in the direction of throwing, then the axis of the pelvis only begins to turn in the same direction. It should be remembered that the complete coincidence of the axes of the shoulders and pelvis should not occur until the final phase of the final effort. In addition, in order to maintain the vertical position of the body in throwing steps, it is important not to turn the head to the right, but to look in the direction of the run.

The next throwing step is usually called "cross", the meaning of which is to "overtake" the projectile, i.e. increase the speed of the lower body links compared to the shoulder girdle and grenade. It is believed that he is the link between the run-up and the final effort. Therefore, in order to avoid speed losses and increase it, it is advisable to perform this step with acceleration, with a short unsupported phase, which creates certain advantages when performing the last step.

So, with the beginning of the third, “cross” step (with the right before the left), the thrower, strongly pushing off with his left foot, sprinkles the pelvis more rapidly in the direction of throwing. This "overtaking" of the projectile is accompanied by a significant tilt and turn of the torso to the right. The hand with the grenade takes a swing position and winds up a little behind the back. The right leg is placed from the outer arch of the foot, followed by a quick transition to the entire foot, and then, shock absorbing, it bends at the knee and hip joints. Setting the foot from the heel or toe is a typical mistake. In the first case, the thrower sharply reduces the speed and disrupts the continuity of movements, and in the second case, it forces the foot to be placed on the ground with an excessively bent and tense foot. In addition, the right foot is placed on the ground at an angle of 35-45°, which allows the pelvis to move forward without interference, and not the shoulders, and helps to maintain a “closed” position (left side) before the throw.

Main goals thrower when performing the next, fourth step: take the most favorable (stretched) position for the throw and sharply slow down the forward speed, which allows you to quickly and fully complete the final effort.

To do this, the thrower should make this step optimally long, with the tense left leg planted on the ground with the foot slightly inward. If the footprints on all steps are located along the run-up line, then the foot of the left foot on the fourth step is placed 30-50 cm to the left of this line. This gives a better opportunity to make a throw.

This part of the grenade throwing technique begins with the moment the body passes the vertical through the foot of the right foot before the left foot is planted on the ground in the fourth step. Thus, the exit to the starting position and the phase of the throw seem to overlap each other.

Starting the final effort from a well stretched position, in which the axes of the shoulders and pelvis are parallel, it is necessary to turn them almost perpendicular to the arm with the grenade, i.e. perform a number of conventionally named elements of the final effort: “capture”, followed by “pull of the projectile” and “taking on the projectile”. It should be noted that all the listed elements of the final effort are one move, the failure of one of the elements of which leads to a decrease in the length of the path of application of efforts and, as a result, reduces the result. "Capture" is performed by bending and unbending the right leg in the knee joint with some turning it inward and ends with the left foot touching the ground. In this case, the right hand is turned, slightly bent outward, and the left inward. Being in a two-support position and having finished turning the right arm outward, the thrower, moving the leaks forward, creates additional muscle tension (“projectile thrust”). Turning the axis of the shoulders to the “chest forward” position in the direction of throwing helps to bring the elbow of the throwing arm forward and upward (“taking the projectile on oneself”), and it is important that this turn is accompanied by a movement of the body forward.

The leading element of the grenade throwing technique, which contributes to the transition of the momentum gained by the thrower in the run-up into the final effort, is the work of the left foot in the last throwing step. The first indicator of the effectiveness of the blocking work of the left leg in the final movement is the degree of its flexion in the knee joint. If the left leg cannot withstand the load, then the energy of the takeoff is, as it were, extinguished when the knee joint is bent. In addition, the body of the thrower, not having a rigid support under it, is not able to develop sufficient acceleration in moving forward. With such a throw, the athlete himself does not feel the tension of the muscles of the body and shoulder girdle. The throw is weak, or "blank" as the throwers say.

The second important indicator of the effectiveness of the stopping work of the left leg is the angle of its placement on the ground. Excessively close setting of the left leg (at an angle of more than 60°) to the projection of the MCMT leads to the fact that the thrower "passes" on the left leg without slowing down the movement of the pelvis. In such cases, the performance of the main task assigned to the left leg, which is elastic deceleration of the speed of movement of the body to create a “hit” with the shoulder girdle and a whip with the hand, deteriorates sharply.

The first part of the final effort ends with the thrower reaching the “stretched bow” position. In this position, he, being turned chest forward, "pulls" the grenade with his whole body, not yet fully including his arm in motion. If the thrower has made a good exit, then the muscles of the front surface of the torso, shoulder girdle and legs are extremely stretched. Just as a tense bow, set at one end on the ground, will straighten up if the bowstring is suddenly cut, so the thrower is “discharged” with a quick and long jerk. Consequently, a grenade throw is performed not with one hand, but with the joint efforts of the legs, torso and arms.

The final move - "jerk" - is a quick, but at the same time quite a long impact on the grenade, mainly due to the translational movement of the upper body. It is important that the right hand with the projectile is “carried out” from behind the back with the elbow forward, and the release of the grenade ends with a sweeping movement of the forearm and hand, which creates rotary motion grenades in a vertical plane. The "whip-like" movement will be effective only if the requirements of the laws of mechanics, imposed on the conditions for the transfer of momentum from distant links to the nearest ones, are observed. Finishing the throw, the thrower quickly transfers the weight of the body forward to the left leg, while performing the so-called "bulk" on the grenade, which is achieved, as it were, by dropping the body forward. It should be noted that the successful execution of the final effort is possible only if the movements in it begin with the legs and are supported by them until the projectile takes off. A grenade is released at an angle of 40-42 ° to the horizon.

Grenade Throwing Exercises

After the end of the throw, the inertia of the forward movement of the thrower is still quite significant, and one must be able to restrain it in the shortest segment (1-1.5 m). This can be done if the thrower, after releasing the projectile, makes a sharp transition from the left to the right foot, slightly turning its toe to the left, i.e. will resort to the fifth, braking step. If the jump is made sluggishly, the right leg does not hold back the pressure and bends, and the thrower clumsily uses compensatory movements with his arms and left leg, braking will not work. The thrower will cross the line, the throw will not be counted.

Practice shows that it is better to leave 2-2.5 m from the place where the left foot is placed (in the starting position for the throw) to the bar to be sure that there is enough space ahead for a braking step. Throwers trying to save this distance, almost always afraid to cross the border, "crumple" the final effort, which degrades the result of the throw.

It is characteristic that novice throwers very often intensively study the technique of take-off and throw and pay little attention to braking. The result is a throw-over skill that is very difficult to correct.

Task 1. To create an idea for students about the technique of throwing grenades

Task 2. Teach holding and throwing a grenade

Applied means	Guidelines
a) Learn to hold a grenade	Explain and demonstrate how to hold a projectile
b) I.p. - stand legs apart. Throws a grenade down and forward due to the movement of the brush. The same, in a step - left in front	Perform a sweeping motion with the brush. With the right movement with a brush, the grenade hits the bottom of the ground (preferably sand)
c) I.p.-too. Throwing a stuffed ball, a shot, a grenade from behind the head with two hands, then with one	Adjust projectile weight. Perform throws at first only with the movement of the arms, then combining the springy movements of the legs, torso, arms
d) Standing with the left side in the direction of the throw, body weight on the right. Throwing a projectile with one hand, gradually increasing the range of motion	The movement of the arm during the throw must be elbow forward, followed by the hand, finishing the throw with a whipping motion without dropping the elbow.

Task 3. Teach the technique of the final effort

Applied means	Guidelines
a) Standing with the left side in the direction of throwing: the left foot is turned inward at an angle of 40-45°, and the weight of the body is transferred to the right (turned at an angle of 90° in the direction of throwing); the right hand is pulled back, the left is bent in front - an imitation of the "capture" of a grenade. The same, with the help of a partner who holds the practitioner with the right hand by the wrist of the throwing hand, and with the left helps the right shoulder and elbow go forward and up	Sequence of execution: the right leg is unbent at the hip and knee joints and, turning the hip inward, pushes the pelvis to the tense left; the right hand, turning outward, raises the shoulder up, the left moves the elbow back
b) I.p.-too. Exit to the “stretched bow” position with the help of a partner who holds the practitioner with the right hand by the wrist of the throwing hand, and with the left pushes him under the shoulder blade forward. The same, but with overcoming the resistance of the partner who holds the throwing hand	Make sure that there is no early turn of the hip inward when extending the right leg and the “leaving” of the left shoulder to the side. The resistance of the partner makes the projectile “pull” with the legs, chest and arm (elbow forward!) in the right direction
c) Standing with the left side in the direction of throwing: the weight of the body is on the bent right leg, turned toe to the right outward, the straightened left one is raised above the ground - throwing a grenade from a place	With the setting of the left foot forward, throw at a given angle, observing the sequence of movements described above (see paragraph "a"). Pay attention to the fact that the movement of the right leg begins by turning the hip to the left, and its straightening forward and upward occurs at the time of setting the left
d) Standing with the left side in the direction of throwing (distance between feet 70-90 cm): right leg at a right angle to the direction of throwing, left -40-45° (body weight on the left); right hand with a grenade over the shoulder, left in front of the chest. Swing the arm with the projectile back and transfer the body weight to the bent right leg, at the same time turn the torso to the right. Straightening the right leg and turning the body to the left, throw a grenade forward and upward	The throwing movement begins with the extension of the right leg with a simultaneous turn of the pelvis to the left and the subsequent upward and forward movement of the elbow of the throwing arm. To draw the attention of those involved in the unity of movements, the execution of the “capture” of the projectile with the advancement of the body forward, achieving the exit to the position of the “stretched bow” and the release of the grenade behind a vertical line drawn through the heel of the left foot

Task 4. Teach the technique of throwing a grenade from throwing steps

Applied means	Guidelines
a) Standing on the left, facing in the direction of throwing, a hand with a grenade over the shoulder, - imitation of the withdrawal of a grenade on the first two throwing steps in walking and slow running	With a right step, turn the torso to the right, the right arm is half-straight, and the left is bent and extended in front of the chest. With a step of the left, smoothly fully straighten the right arm
b) From i.p. - left side in the direction of throwing, the left foot is turned inward at an angle of 45 °, the weight of the body is right. Transfer the weight of the body to the left and, leaving the shoulders behind, take a cross step with the right, placing it on a pre-drawn line. After that, return to I.p. The same, but with the right leg raised crosswise in front of the left, perform easy jump from left to right	The length of the cross step is one or two feet and depends on the mobility in hip joint. The right foot is placed on the outer arch of the foot (it touches the track earlier with the outer edge of the heel). Monitor the absence of vertical oscillations of the body and the "twisting" of the body to the right
c) The same exercise, but in I.P. the student raises his left leg and starts moving with its active setting on the ground. By the time the left foot touches the ground, quickly move the right foot forward and, landing, leave the weight of the body on it. The same, but after a cross step, the left leg is placed in the initial position for the throw, first without turning, and then with turning the body in the direction of the throw with “taking the projectile on itself”	Do a cross step due to the accentuated repulsion with the left foot. Pay attention to the fact that the main thing when performing a cross step is to get ahead of the hand with a grenade with your feet, acting on the projectile along the largest possible path. It should be remembered that correct execution cross step largely determines the final result in grenade throwing
d) Throwing a grenade from four throwing steps while walking, and then slowly running	Make sure that the body on the first two throwing steps is vertical, and the removal of the grenade is free, without slowing down the movement. On the third (cross) step, bring the hips together with emphasis, then actively perform the final effort

Task 5. Teach grenade throwing in general

Applied means	Guidelines
a) Running the preliminary part of the run-up and performing throwing steps with imitation of the final effort	The length of the shortened (4-6 running steps) and full (8-12 running steps) run is set by running from the control mark in the opposite direction. Repeated runs clarify the preliminary part of the run. Taking into account four throwing steps and the fifth braking step, the length of the run as a whole is determined
b) Throwing a grenade from a shortened (4-6 running steps) run. The same, but gradually increasing the length and speed of the preliminary part of the run, adding 2 running steps each.	To achieve an accurate hit with the left foot on the control mark. Pay special attention to the non-stop transition from the run to the throw. Monitor the consolidation of the rhythm of throwing steps, and if it worsens, reduce the length and speed of the preliminary part of the run
c) Throwing a grenade from a full run for technique and result	Pay attention: in the preliminary part of the run - to a gradually accelerating movement to the control mark; in the final part - to "overtake the projectile"; in the final effort - for the timely "capture" of the projectile and exit to the position of the "stretched bow"; in a throw - for the sequential inclusion in the work of the muscles of the legs, torso and throwing arm, accelerating to the end of the jerk with an overflowing movement of the hand

Throwing a grenade from a running start

Have a certain run-up length and a reference mark for the start of throwing steps.
Choose one of the ways of holding and retracting the projectile during the run-up, as well as the number of steps during which the preparation for the throw is performed.
When retracting a grenade, do not slow down the run.
Do not stretch the cross step, but carry it out due to the accentuated repulsion with the left leg and the swing of the half-bent right leg in the direction of throwing.
In the final movement, actively include the legs and torso, using the largest possible path of application of effort. Pay special attention to the correct adoption of the position of the "stretched bow". Finish the throw with a whip-like movement of the hand and fingers.
After the release of the projectile, slow down with your foot and do not jump forward over the line.

Standing facing towards throwing, left foot in front, throwing projectile with one hand down-forward, forward. The same standing with the left side to the direction of the throw.
Standing with the left side in the direction of throwing (body weight on the right leg), the left one is raised above the ground. Simultaneously with the setting of the left, throwing shells from a place.
Standing with the left side to the direction of the throw, the right foot in front of the left crosswise. With the setting of the left and turning the body in the direction of throwing, imitation (without throwing) of the “capture” of the projectile and the position of the “stretched bow”. The same in combination with projectile throwing.
Standing with the left side in the direction of throwing (left foot in front). The right leg is crossed in front of the left, after which the leg returns to its original position. The same, but after the cross extension of the right leg, the left leg is placed in the step position for the throw. First, without turning, and then with turning the body in the direction of the throw and "taking the projectile on itself."
Standing facing forward, left leg in front, right hand with a projectile over the shoulder. Smoothly, at the expense of 1-2, turning the body to the right (to the position of the left side forward), straighten the arm with the projectile back. The same is taking the hand away two steps in walking with the right.
Removal of a grenade (ball) by 4 steps. It is performed from the starting position with the left leg in front, projectile over the shoulder. Two steps abduction of the arm with the projectile (the hand is slightly higher shoulder joint). "Cross" (third) and last step are performed by quickly setting the feet on the ground (accelerated). First walking, then slow running.
Throwing with 4 throwing steps. Having taken the starting position for the throw after 4 steps, sequentially perform the “capture” of the projectile, straighten up, step forward with the chest and, passing through the position of the “stretched bow”, release the projectile at a given angle with a whip-like movement of the throwing hand. As in the previous exercises, the exit to the “stretched bow” position is carried out due to the efforts of the right leg, the muscles of the pelvis and torso.
Running the preliminary part of the run (6-8 steps) with the left foot hitting the control mark. The same, but with the execution of throwing steps and imitation of the final effort.
Rack with the allotted projectile, left foot in front. Running uniform or accelerated. On any part of the takeoff, performing a repulsion in a cross step and a quick setting of the left foot at close range, throw a projectile. After the throw, keep your balance.

Mistakes	Remedy
1. Lowering the hand of the throwing arm below the axis of the shoulders when retracting the grenade (ball)	Leading the projectile in place and on the move. The same in front of the mirror, controlling the position of the hand and projectile
2. Delayed footwork (“following”)	Change the position of the head (the chin is directed in the direction of throwing), actively push forward with the feet and spread the hips in throwing steps
3. High jump in the "cross step"	Imitation and execution of the "cross step" step and run. Choosing the best combination of running speed and landing
4. Stop before throw	Temporarily reduce the speed of the takeoff and start the throw a little earlier than setting the left foot
5. The throw is performed mainly with the hand only.	Repeated throws from the correct starting position, focus on the active straightening of the legs, torso and accelerating rotation of the shoulder girdle in the final effort
6. During the throw, the elbow is lowered	Pushing the thrower's elbow in lung time throw. When throwing, follow the movement of the elbow up and forward (towards the ear)
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Throwing grenades 500 and 700 gr, meters

Boys 700 gr

Girls 500 gr