Sanda coach curriculum arrangement

Sanda coach helps to make a week-long training plan for Sanda.

In fact, beginners only need to do a good job for a day and practice every day. 60-fist squats are divided into 2 to 3 groups, each with a rest of 3 minutes. 120 squats are divided into 3 groups, each with a rest of 3 minutes. In addition, we should practice waist strength. This sit-up is divided into 150 groups, with a 5-minute break each time. These are all physical exercises, and then practice with target sandbags alone, which is more difficult in actual combat. I suggest you sign up for a training class, too, and someone will guide the posture standards. You can go to the local gym or join the local Sanda club to communicate, and you can also come to our Wushu school if you are interested.

Ask the Sanda coach how to do a Sanda course.

Learning is a step-by-step copying process, and many people who come out of martial arts schools can only practice but not teach. I think this is mainly: first, I am not confident enough to have an accurate judgment on my own strength; Second, without their own ideas, Sanda training should be innovative or can be said to have developed at a certain stage.

Imitation will only lose yourself!

Three Sanda training subjects

Scientific Sanda Training Methods

First, the preparation activities (need 20 minutes)

1. Prepare training items and change clothes.

2. Run 1500m and do it by hand.

3. Review the last lesson.

4. leg press, kick.

Second, the basic part (need 50 minutes)

(1) pushing

Ding leg is a unique leg method in kicking boxing, which is small, fast and flexible. There are two kinds of tripod legs: straight tripod and side tripod. Tripod leg with sole to wipe the ground, direct tripod kick. Only the latter is explained here.

1. Straight leg movement: the left leg is lifted with the knee joint as the axis, and the left toe is lifted forward and kicked out, reaching the left forefoot, leaning up and down, and the height is between the calf and the abdomen (Figure 3- 1 1). The right leg is the same as above (Figure 3- 12).

2. Side leg action: lift the inner buckle of the right leg, take the knee joint as the axis, hook up the tip of the right foot and kick it to the left and front, reaching the right front sole, with the height between the calf and thigh (Figure 3- 13).

Exercise method: (1) kick posts, trees, walls, etc. Use the right leg and practice the hardness of the sole, using dozens to hundreds of legs every day (Figure 3- 14).

(2) Kick with defensive actions.

(3) Kicking with various fists.

(4) Party B attacks Party A with a left straight fist or a left clenched fist, with the upper part of Party A leaning back, attacking Party B's left thigh with his left leg, and then adjusting the footwork to attack Party B's calf with his left leg (Figure 3- 15, 16). Practice repeatedly as above.

(5) Party A attacks Party B's left calf with his right leg, and Party B raises his knee to dodge, and then attacks Party A's right calf with his right leg (Figure 3- 17, 18).

Learning focus: Lida's sole is easy to get hurt if you kick trees, people and other things with your toes. T-legs are slightly similar to bouncing legs, except that the toes are hooked when kicking, and the kicking has ejection force.

(2) leg extension b

Unarmed leg joint movement: Party B attacks Party A's chest and abdomen by kicking, with one hand from bottom to top and the other hand from top to bottom, while holding the chest and abdomen slightly (Figure 3- 19).

Exercise method: (1) One person repeats the above actions (Figure 3-20). You can practice with footwork.

(2) Party A and Party B take turns to do offensive and defensive exercises, so as to grasp the legs stably, and then let go after catching them; The speed of kicking the ball should be slow and the route of kicking the ball should be straight.

Learning focus: the leg-connecting and chest-containing movements are completed at the same time.

Third, the last part (20 minutes)

(A) physical fitness activities

1. Yabu 5 group× 20m.

2. Leg-hugging running and jumping 5 groups ×20 (Figure 3-2 1)

3. Run about 20 meters at variable speed and run five times.

4. Jump rope for about 5 minutes.

(2) Relaxing activities

1. Jog for about 200 meters.

2. Relax fuck.

3. Beat each other in all parts of the body.

4.*** Legs

Four, 90 minutes time allocation

Warm up for 8 minutes

Take five minutes to review these actions.

Press kick for 7 minutes.

Ding leg lifts for 30 minutes.

Add leg b for 20 minutes.

Physical fitness15min

Relax for five minutes.

V. Self-training and other people's requirements

1. Prepare to exercise your waist to prevent being kicked and injured: exercise your knees and toes and prepare for leg exercises.

T-leg and leg extension techniques are easy to master, and it takes hard work to apply them freely in actual combat. For example, if you don't practice your footwork well, it's easy for your opponent to get hurt. Because toes are multi-jointed, it is easy to get hurt and it is not easy to recover after injury. Leg joint movements look simple, but they are not. It is a combination of multiple actions.

Practice methods and precautions of sandbags:

(1) practice method

In order to avoid injury before practicing punching sandbags, we must emphasize warm-up activities and pay attention to the following matters.

1, the content of preparation exercise should make joints, muscles and ligaments reach the maximum stretching limit and increase blood flow in these parts.

2. After the warm-up exercise, the body temperature should rise (the coach can touch his back and neck with his hands to dissipate heat and feel a certain amount of sweating), and the pulse is about 120- 140 times/minute.

3. Wrap the hand bandage (5 cm wide and 250 cm long or medical surgical white gauze bandage) before punching sandbags, and then put on the gloves for punching sandbags.

4. When punching sandbags, we should concentrate our thoughts and pay attention to the correctness of technical actions.

(2) Precautions

1, the height of sandbag should be suspended, so that the bottom of sandbag is flush with the tailbone of the practitioner.

2. The strength of punching sandbags must pass through its diameter, which is equal to the force on the fist surface, and it is not easy to hurt the wrist.

3. Fist-making method and wrist posture must ensure the straight-line transmission of force.

Beginners should not practice sandbags too early, because they can't master basic postures, such as clenching fists, boxing movements and steps.

Ask the Sanda coach about the Sanda course. Ask the Sanda coach to help arrange 1 day course. Internship, don't understand

The general scientific practice of the course is to teach in stages according to the quality of the whole class.

At first: improve the endurance of special physical fitness through running, and teach basic boxing methods: straight boxing, hook boxing and swing boxing. Basic footwork: fight back and forth, blink, dash and dodge.

Medium: Moderate and high-intensity physical training. Various kicking methods. Combination boxing, combination posture.

High: High-intensity physical fitness. Actual combat. At this time, you can teach some grasping or nunchakus.

Accompanied by the coach's usual practical experience.

I don't know what level you need, I hope it will be useful to you.

What do MMA mixed martial arts coaching courses teach?

Originally thought, MMA was a kind of fighting skill. It was not until the Hong Kong Sports Association that it was known that this was not a fighting skill. That was just the most open competition rule at that time ~ you could punch, kick and fall to the ground to form a lock and strangulation ~ ~ The most practiced fighting skill competition rule in Taekwondo in the world is mainly leg WTF. Boxing rules are boxing. Muay Thai, Sanda, kick boxing, Sanda routine boxing, legs, knees, elbows, wrestling, etc ... Judo, freestyle wrestling and Chinese wrestling are the main rules. Brazilian Jiu Jitsu is mainly a kind of ground anti-joint fighting, locking and strangulation after landing, and is known as the king of one-on-one combat. Using all the rules is MMA. At present, I know that the fitness institute of Hong Kong Sports Association is teaching MMA, as well as the fighting skills of girls against satyr and so on. Let's look at the Hong Kong Sports Association.

Six children's Wushu Sanda class curriculum detailed arrangement

Children's Wushu, send you a course introduction of Songshan Shaolin Temple Wushu Troupe for your reference.

Introduction to the enrollment course of the training base of Wushu monk group when Songshan returned to Shaolin Temple;

Primary school: ideology and morality, Chinese, mathematics, English, computer, science, art, etc.

Junior high school: ideology and politics, Chinese, mathematics, English, physics, chemistry, history, geography, biology, computer, science, etc.

Technical secondary school: politics, Chinese, mathematics, English, legal knowledge, secretarial, computer application, automobile driving and maintenance, martial arts, military capture and fighting, etc.

Sanda Department: Sanda, capture, fighting, wrestling, Shaolin hard qigong, Shaolin iron sand palm, cinnabar palm and Shaolin seventy-two stunts are offered.

Routine Department: Set up national regulations and optional competition routines (including various instruments), Shaolin traditional boxing, Shaolin soft boxing, mind handle, Baduanjin, Yijinjing, pulp washing, etc., and learn the essence of other schools (such as Taiji, Bagua, Nanquan and other optional items).

Taekwondo: Teach Taekwondo etiquette, kickboxing, actual combat combination, self-defense, joint locking (capture), quality, etc.

How to arrange training time reasonably in Sanda?

One: the practice time of Sanda should be decided according to the moves that have been practiced.

1. How about leg press? Leg press is an indispensable first link in the training course. Beginners must pass this level first, and even famous athletes must go to leg press every day. Leg press can't be too hasty. Beginners should never try to be fast for the sake of cleverness and elegance. Leg press is a very safe training program and should not be injured. My friends, if leg press caused the ligament strain, the main reason is that he didn't step by step, regardless of the pain, and forced his strength. In order to prevent injury, I emphasize that leg press's method should be correct. If the method is not correct, it may lead to leg deformation and affect the improvement of technical movements in the future. If there is a special coach, you can practice according to the coach's arrangement. In the process of leg press, we should not be eager for success, but should be from light to heavy, and we should not push too hard. If you push too hard at once, it is easy to strain the ligament and you can't carry out normal training. In addition, in the process of kicking, you should not push too hard, but kick up slowly according to the degree of leg press.

2. In technical action training, we should pay attention to strengthening weak links and relaxing muscles. In Sanda training, the waist is the most vulnerable part, but it is also a key fulcrum. No matter which technique is driven by the waist, special attention should be paid to the practice of waist strength in warm-up activities and exercises. After the warm-up activity is completed, do one or two groups of light weights first, so that all parts can adapt to avoid injury, and then strengthen the practice. At the end of strength exercises, in order to relax muscles from becoming stiff, we should add some auxiliary exercises, such as sprinting, quick air raid or sandbag exercises, so that the strength of exercises can be exerted in the quick content and achieve the expected results. After the training, two people should relax with each other 10 minutes.

3. In actual combat technical training, we should pay attention to reaction exercise and psychological exercise. Strengthen reaction practice before the first actual combat, and then carry out actual combat practice. When choosing an opponent, you should choose an opponent who is equal to your own strength, which is conducive to cultivating your self-confidence. If the opponent we choose is too strong, then the opponent will be hit hard in the first actual combat and will have fear of actual combat, which will greatly improve and give play to its actual combat technology in the future.

Two: Sanda is a martial arts event in which two people subdue each other with their bare hands according to certain rules and use offensive and defensive techniques such as kicking, hitting and falling in martial arts. It is an important part of China Wushu. It is divided into ancient Sanshou (with strong lethality) and modern Sanda (with more restrictions). As the earliest development of Sanda in ancient times, Sanshou should be able to fight against single and weapon or multi-person fighting, attacking with head, fingers, palm, fist, elbow, shoulder, knee, leg, hip and arm. The main techniques are hitting, kicking, taking, falling and falling, among which elbow and knee are techniques. Pay attention to surprise in war, not seeking flowers, but seeking victory and being practical. Modern Sanda is a common attack and defense technique consisting of straight boxing, swinging boxing, copying boxing, whipping boxing, kicking, kicking and throwing. Sanda has no routines, only single strokes and combinations.

On the Course Arrangement of Sanda Course

Ha, you are fine! As the saying goes. If you want to hit someone, you have to be beaten first. Want to hit someone, still want to be hit? That's impossible! But to learn Sanda, you must learn the basics first! Then physical fitness, when you are familiar with the action, the next step is actual combat. Hehe, at this time, your chances of being beaten will be hit. If you don't want to be defeated, you will be stronger than your opponent, so you will study hard at this time and you want to improve your strength. Then you can't be careless! Hmm. How interesting

The Jiu Sanda team will play the game soon, and the training schedule is ready.

Physical training, in the 400-meter playground, run 30 laps, rest for 8 minutes, then sprint to shoot, sprint for a lap, come back non-stop, kick at once, do more quality and exchange. Similarly, the same as above. Playing more every afternoon will improve your nutrition.

Daily training plan for ten amateur Sanda athletes.

First of all, you should make it clear that Sanda has leg method (kicking) and fist method (straight swing hook)

According to two hours or an hour and a half a day.

It's best to divide it into 135 punches with 246 legs. It is better to run 5000 meters or 3000 meters on Sunday morning.

Since you can train by yourself, it proves that you should have the basic skills.

Your question is not clear. Do you want to train yourself every day, physically or technically?

Generally speaking, I will write a training plan for you.

1

Do warm-up activities first on Monday, exercise the waist, and exercise the hips, neck, wrists and ankles. then

Warm up and jump rope for 3 minutes, 1 group, 3 groups, then press your shoulders on the windowsill for 3 minutes, 1 group, 3 groups of boxing, 5 groups of technical movements for 5 minutes at will (but to be accurate, you'd better practice in front of the mirror yourself, stand in the basic posture and pay attention to closing your chin, nothing else). It must be accurate! If you don't make mistakes, you may always make mistakes. Remember that from the moment you jump rope, you have to rest for 2 minutes after each jump. There are 20 push-ups in these two minutes. For example, jump rope in groups of three minutes and do 20 push-ups at rest until the technical action is over. You will improve your physical fitness very quickly while practicing your skills, and you will be very tired. Remember to stick to everything! After that, the technical action is completed. It's time for physical exercise. Of course, I have done push-ups before, and then I will not do them. First, you need dumbbells. If not, make two bricks. ...

Make a set of 10 bends first, and five sets.

Bend down and lift one group 10 5 group.

Ability to do bench press in bed, one group 10, five groups, these three people can do three groups and five groups.

Then 100 sit-ups, which is good for waist and abdomen fighting and boxing. , and then kick.

By the way, use the waist and hip belt and turn your feet. Of course, you may know.

2

Then there is the next day's leg method. First, warm up and jump rope for 3X3 minutes. In group X, I calculated that I could jump more than 300 points in three minutes. Of course, skipping rope must be relaxed, and skipping rope is the best relaxation.

Then, the most important thing about the leg method is flexibility. Of course you will go to leg press.

Horizontal fork 3X5 vertical fork 3X5 has its own ability to get off the vertical fork. Of course, I just can't get off the horizontal fork, but the vertical fork can. Just as well.

There is also pressure on the hip bone, then kick and swing up and down. It's no use kicking ... just kick left and right 10 times.

Then I started doing it myself in the mirror. I practiced kicking 10X3 side kick 10X3 forward kick 10X3 and then did targeted training-mainly because you don't have a foot target, you do it yourself ... Of course, I do squats when each group takes a break of two minutes. I do leg jumps for 20 minutes and jump 30 legs. I also do short strokes in the training combination, such as forward swing and back swing.

Then sit-ups 100

Yes, and then cycle.

I mainly list these projects. I'll give you a general idea at the bottom.

Week 1

warming-up

Skipping rope 3X3 minutes X group

Air raid 3X3

Technical action straight fist 5X5

Each group has a two-minute break, during which they do 20 push-ups, and they are alone, so it is not easy to practice.

Then rest for 5 minutes, 3X6/ 10, and bend the group x times.

3X6/ 10 is committed to promotion.

3X6/ 10 bench press is preferably 20kg.

Sit-ups 100 if there is not enough time or no equipment, remove the two strength types.

1 half hour can be completed, and it can be increased or decreased appropriately.

Second week

warming-up

Skipping rope 3X3 minutes X group

Leg press 3X3

Technical action 3X 10 kicking group x times.

Each group rests for two minutes, during which 20 squats or squats take off.

PE

Prone squat take-off 15, a group of 3 groups.

Sit-ups 100

Third week

warming-up

Skipping rope 3X3

Step exercise (sliding, jumping) 3X3

Technical action (swing) 3X5 group x minutes

Each group rested for two minutes, during which they did 20 push-ups.

Take a five-minute break and do physical training.

Run 3000~2000 meters if you have the ability.

Back to leg press.

Bending 3X6/ 10

Then 100 sit-ups

Thursday

warming-up

Skipping rope 3X3 minutes X group

Leg press 3X3

Technical action 3X 10 X side kick group

Each group rests for two minutes, during which 20 squats or squats take off.

PE

Prone squat take-off 15, a group of 3 groups.

Sit-ups 100

Go downstairs and run back to leg press.

Friday

warming-up

Skipping rope 3X3 minutes X group

This time, you can hit 3X3 in the air, add a belly punch or something, or add a leg skill.

Technical action hook 5X5

Each group rested for two minutes, during which they did 20 push-ups.

Take a five-minute break and do physical training.

Skip 3X3 groups x times

Boxing supine position support, if you want to clamp the arm, the arm angle must be 20 smaller. If you have equipment, do physical exercise on Monday.

100 sit-ups

Saturday

It's cool at rest.

Warm-up activities

Skipping rope 3X3 minutes X group

Leg press 3X3

Combine the steps with the empty shot, and add the leg method to make more combinations 3X3.

Technical practice (combination technique, or single technique, combination is leg and fist practice together) 3X5 minutes X group.

During the break, alternate squats and jumps, as well as push-ups.

Run 5000 meters or 3000 meters?

Recover one's strength

100 sit-ups say I can do 200 at a time.

Squat take-off 30

Boxing support 20

Rest on Sunday

This thing can't be practiced every day.

I can't practice by myself, I can't touch my shoulders, and I can't shoot or kick the target, so it's quite painful to practice by myself. No one can make progress with you. Of course, you have no time to go to school.

These are all practiced by myself in the team. Let me summarize it and write it to you for your reference.

Increase or decrease the amount by yourself, or if you don't understand, you can leave a QQ to ask me, and just leave the supplementary questions.

I dare not report it.

Here, it hurts to hit it with your hand.

The major is the provincial team, and the sports school is only an enlightenment. Since childhood, there are only two ways in sports schools. One is to prepare for the provincial competition and join the provincial team, and the other is to enter the sports school without much prospect and no injuries.

The martial arts school on the street is a wild road.

There are some things that non-professional coaches can't teach, and some coaches in provincial teams can't teach either.

A straight fist and a whip leg, what he can say depends on the level of the coach.

On the contrary, some grass-roots units can teach.