To put power on it is to put body over the ball and strike it with your laces make sure to lock your ankle doing this keeps the ball low and make a hard shot.
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first of i will look at the direction of the ball and secondly turn myself towards the direction of the ball and lastly take a bicycle kick.
For a legal throw in you must keep both feet on the ground at all times hold the ball firmly with both hands, and your arms must swing over your head when your throw.