Sanshou leg technique training method

Sparring Leg Technique Training Methods

Sparring is a more intense form of exercise. I have organized the sparring leg skills training methods, welcome to enjoy and learn.

First, flexibility training

Flexibility training is an important part of the training of sparring leg technique. Good flexibility can provide a strong guarantee for the completion of difficult kicking techniques, but also to avoid and reduce the occurrence of sports injuries. Flexibility training includes leg press and leg splitting. Among them, there are positive leg press, side leg press, back leg press and inside leg press, etc., and there are vertical leg press, horizontal leg press, sitting disk press and kneeling disk press and so on.

Flexibility training should be a combination of active and passive training, a combination of power and static, a combination of leg press and leg splits, and in the training amplitude and strength of the gradual progression, do not pull the leg ligaments, so as not to cause acute injury.

Flexibility training should be consistent, because the quality of flexibility is easy to develop, but also very easy to fade, the number of exercises and the number of groups should be different from person to person, static leg press and splitting each time to 10-30 seconds, 4-8 times per group, alternating between right and left leg exercises.

Two, the air kick training

The air kick training can be skillful kicking technical essentials, action routes, kicking and hitting the role of the order of exertion, etc., and can gradually improve the quality of the kicking technique, the establishment of the power of the stereotypes and the complete automation of the leg technique.

Empty kick training can be practiced in front of the mirror, from the mirror to observe their own movements correct or not, and corrections, until accurate and perfect. When training, the practitioner can combine slow and fast, half force and full force, single leg and combination leg kicks, fixed step and shifting step kicks, high leg and low leg kicks and other forms of integration into one training. The number of exercises and the number of groups should vary from person to person, generally 8 to 10 times per group, *** practice 3 to 5 groups is appropriate.

The air kick training should be carried out after the flexibility training, or arranged in the warm-up exercises such as jogging, limb manipulation, breathing work, etc., aimed at warming up to improve the body's excitement, reduce the viscosity within the muscle, to avoid strains, lacerations occur.

Three, weight training

Weight training can quickly improve the speed and strength of the legs, and exercise balance. Commonly used methods are leg binding sand binding, foot set leather band, wear special iron shoes for training.

The use of weighted exercises must be tied firmly to prevent its detachment from injury. At the same time, the number of times and the number of groups should be based on specific circumstances, generally can be used in small quantities, more groups of exercises. Sand binding, the weight of the iron shoes, the length of the leather band and the size of the resistance and out of the leg high and low, fast and slow should be carried out in accordance with the principle of from easy to difficult, from light to heavy.

Four, control leg training

Control leg exercise is a more eating effort. Exercise method, is the leg fixed at different heights, different orientation of the static force of the fixed leg exercise. The use of this method of training can enhance the leg's self-control, balance and flexibility. Practitioners control leg time from a few seconds to a few minutes, the longer the time, the better, and should pay attention to the left and right legs interchangeable practice.

When controlling the leg, you should combine the front, side and back positions, as well as the high, middle and low segments, and combine the relaxation of the leg with the alternation of the power leg. There is also a peculiar way of practicing this exercise, where the practitioner can use closed-eye meditation while controlling the leg.

Fifth, kicking exercises

Kicking exercises are the most common and effective way to practice leg work. Now there are many types of kicking objects, such as hanging sandbags, sandbags on the ground, hand targets, foot targets, chest targets, waist targets, giant banana targets, vertical spring ball, high and low stakes, walls, tree trunks and so on. Through the kicking practice, you can improve the kicking strength, hardness and accuracy, coordination and balance, and cultivate the ability to master the correct point of impact, sense of time, sense of rhythm, sense of battle, and other abilities required for actual combat.

Kick training is divided into two kinds of static targets and moving targets, the two kinds of targets should be combined training. When showing the target, should be the top force show target and smooth force show target combined training, comprehensively improve the efficacy of the leg technique. The number of exercises and the number of groups should be gradual and different from person to person. When kicking objects, the target should be imagined as the opponent, and enter the role of the actual combat state, go all out to practice, and at the same time to the left and right leg interchangeable, single leg and the combination of the leg Qiqi practice, to achieve a balanced development.

Six, obstacle training

Obstacle training is a unique training method, refers to the hair leg through, over, around the different obstacles set up by the kicking method, the cultivation of the practitioner's guts, as well as out of the leg of the accuracy and self-control are very good. Obstacles such as wooden benches, hurdle racks, rib gaps, single and double bars, and ring rope gaps can usually be utilized for training. Obstacle training should be focused, meticulous, when the leg can be slow and then fast, and so on to adapt to the rapid leg.

Seven, resistance training

Through resistance training, can make the legs hard, very lethal, but also can reduce the sensitivity of their own leg pain. The content of resistance training includes self-resistance exercises and two-person confrontation exercises.

Self-resistance exercises: use small sandbags to beat the legs, use both hands to beat the legs, legs and each other disk kick or use a round stick, wine bottle up and down the shin rolling and so on.

Double practice: with a wooden stick (wrapped cushion), rubber tubes, rows of springboards and other things to fight each other against the legs, the practice of the power to light to heavy, the speed to slow to fast, the number of less to more, the intensity of the small to large, to the practitioner can withstand as appropriate. Do not be too hasty, hit and hit, in order to prevent injuries to the legs.

The legs of the resistance training, especially the calves of the front training has a certain degree of difficulty, because the calves of the shins of the thin skin and less muscle, the first practice can wear protective products such as leg guards, etc., such as gradually adapt to the practice of bare legs.

In addition, the method of training the calf tibia hardness with double calf kneeling or repeated kneeling and jumping is also a very effective method.

Eight, idea training

Idea training refers to the leg technique practitioners will be the inner activities throughout the leg technique training process, idea training is divided into "cultural" idea and "martial" idea two.

"Idea training" refers to the inner activities of the practitioner that are carried out during the training process.

The "cultural" idea refers to the mental activity of thinking about the correct technical movements during the practice of leg technique. Such as the power to think of "root section, the middle section with the top section to fight" of the power principle, the intention to support the foot buckle toes grasp the ground firmly, the intention of the angle of the leg out of the standard, and so on.

"Wu" idea refers to the idea of leg techniques used in combat. If you want to kick accurately and fiercely, powerful and versatile, opponents do not want to escape, the legs must fall, in order to achieve the heart of the ruthless and heavy, into the wood of the kicking effect.

Idea training is a very important part of the leg technique. Boxing language: "intention work, intention work, practiced intention work to have real work." Idea training can y stimulate the potential of the human body, so that people are familiar with the leg moves, strong guts and strong power, to overcome the enemy to win, so practitioners can not be ignored, can not be omitted from the practice.

Nine, breakthrough training

Breakthrough training is a kind of painstaking and unremitting leg training to complete and achieve the real work. Breakthrough training requires the correct method plus strong leg work, as well as the appropriate object to be hit, all three are indispensable. Through the breakthrough training, not only can greatly increase the interest of the trainer, but also enhance the trainer's self-confidence and sense of achievement, but also the power of the fine kicking technique.

The specific method of breaking training: foot broken wooden boards, steel bars, bricks and mortar and bottles, newspapers and so on. Strike must be their own will, law, force, sound, gas into one, so that the foot to the object broken. When training for breaking, remember to have a certain amount of power before trying to hit, and gradually reduce the protective cushion to prevent leg and foot injuries.

After the breakthrough training, we must pay attention to the recovery and maintenance of the practice area, and we can choose to use some of the Chinese herbs that are used to soothe the tendons and activate the blood and strengthen the tendons and bones.

X. Practical training

The boxing phrase: "If you get the art, you must try the enemy." This phrase fully emphasizes the importance of actual combat. Actual combat training includes conditioned actual combat, free actual combat and competition actual combat. Special attention should be paid to the fact that, in addition to the familiar opponents in real combat, but also to choose and technical and tactical styles of opponents for real combat training, which is to improve their own ability to improve and accumulate experience in real combat are very useful.

Practical training should be carried out in strict accordance with the training requirements, there should be a coach present to supervise and guide, can not be brutal. The first practice of the actual combat should start from the condition of separation of the actual combat, and gradually transition to contact with the actual combat, and finally to free actual combat and competition actual combat. The actual combat training should be the leg of the attack, defense, and defensive counterattacks and other forms of integration of practice, and conditions can also use the camera to the actual combat scene shot down, so that after the training of technical and tactical targeted analysis, summary and improvement.

Practical training is an important way to test and improve the skills and tactics, but also the best means to summarize and accumulate practical experience. When practicing actual combat, it is required to concentrate on energy, good physical fitness, to be carried out without injury or illness, otherwise it will not be conducive to the improvement of the level of actual combat, or even aggravate the injury or illness.

Real combat practice should be timely, moderate, not too frequent, so as not to produce psychological barriers to the practitioner, to bring injury to the practitioner.

Practitioners should have a certain physiological and psychological ability to withstand real combat. Because of the high degree of intense confrontation in the real combat, in the process of mutual kicking, hitting, wrestling, it is inevitable that some minor injuries will occur, therefore, in the real combat training, we must wear the relevant protective gear, such as head protection, chest protection, leg protection, crotch protection, etc., can not be sloppy, so as not to cause unnecessary bodily injury in the real combat training. In the actual combat sometimes also produce some psychological blow, so we must correctly treat the actual combat in the victory or defeat, timely adjustment of their own mentality.

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