Sports students training program

100 as the traditional program of the physical education college entrance examination. Achievement of high and low on the sports college entrance examination has a great impact, the following introduction of some training methods

I. Training Methods

(1) uphill running, downhill running exercises

(2) 60-80 meters of variable-speed running

(3) the use of rubber bands traction for the way to run practice

(4) weight 80-100 meters running

(5) high legged running, small steps, back pedal running, wheel running and other specialized -100 meters running

(5) high leg running, small step running, back pedal running, wheel running and other specialized exercises

①high leg running

the upper body is straight or slightly forward leaning, the center of gravity of the body to raise the thighs raised and the torso at an angle of about 90 degrees, and then positive downward pressure, the knee joints are relaxed, the calf naturally extended with the forefoot to the ground, the support leg three joints fully extended, the pelvis is fully extended, the support leg Fully extended, pelvis forward, practice arm swing back and forth with the two action leg.

②Small Steps

Body leaning forward, thighs lifted and horizontal line at an angle of about 35-45 degrees, knee joint relaxation, and then thighs downward pressure calf downward inertia forward, and soon before the palm of the foot positively landed on the ground, toes to complete the last "grubby" action; two arms swing back and forth with the two-legged action, small steps running! Requirements for small steps, fast frequency and relaxation. Relax, the calf naturally extends with the forefoot on the ground, the three joints of the supporting leg are fully extended, the pelvis is sent forward, and the two arms swing back and forth to match the movement of the legs.

3) Backward Stirrup Running

The upper body is slightly leaning forward, the backward stirrup of the supporting leg is fully straight, while the swinging leg flexes the joints and swings forward ahead of the leg, then the thighs are actively pressed down, and the forefoot is used to land on the ground, and both arms swing back and forth in line with the movement of the two legs.

4 Wheel Run The upper body is straight, the large and small legs folded forward, the heel close to the hip, the thigh is lifted forward and the torso at an angle of about 90 degrees, and then the thigh is pressed down, the knee is relaxed, the calf is swung out in line with the rear foot actively on the ground, and the arms with the movement of the legs

Push the balloon in place is a mandatory item of the college entrance examination for physical education, which needs to have a certain quality of strength in addition to certain techniques. As the running route of the ball in the air is parabolic, the distance of the shot put depends on the speed of the shot and the running time of the ball in the air. The running time depends on the height of the shot put, and the height depends on the angle of the shot. Therefore, its performance mainly depends on the shot put angle and the speed of shot put

I. Exercise on the method of shot put (take the right hand as an example)

1. Practitioners open up against the wall in front of the wall (a distance of 1 meter), the right hand holds the ball on the right shoulder, the left hand holds the ball, and then stretches out his arm and pushes the ball against the wall, and the middle forefinger presses the ball hard and stops a little while, and then both hands take the ball back. Requirements to push the ball to the wall, into the wrist, the middle finger pushed the ball, mainly to experience the action of the wrist poking finger.

2, the practitioner of two feet open stand, the right hand holding a solid ball (or lead ball) in the right shoulder and neck, the left hand to support the ball, and then push the ball quickly and vertically to the ground (smashing the ground). The landing point of the ball is slightly in front between the two feet, and the main experience is the feeling when the ball is thrown out quickly

3. Practitioners are facing the throwing area, with two feet open, the right hand holding a mineral water bottle flat on the neck of the right shoulder, the bottle is filled with 2/3 sand, the thumb pad is at the bottom of the bottle, the knee is bent, and then stomping on the ground, stretching the arms and wrists, and dialing the fingers to push out the bottle, and then the bottle is required to become an upright shape flying in the air. The main experience of the upper and lower limbs in the order of force and the correct push and pluck action.

Two, out of the hand speed exercises

1, with a complete technique to push the mineral water bottle or softball. Requirements to minimize the time to complete the action, mainly to experience the muscle feeling of rapid force.

2, side to the wall (distance of about 7 meters) to push the ball. In the throwing line in the middle of the wall set up a parallel to the wall, about 2.9 meters high rubber band, from the wall height of 3 meters down to draw three intervals of 0.5 meters and the ground parallel to the horizontal line, the practitioner with a complete technique to push the ball to the wall, in the ball does not cross the rubber band under the premise of the wall of the higher the better the landing (the faster the ball out of the faster the arc of the flight will be the smaller, in the wall of the higher the landing), the requirements of the complete technical action does not break the The main experience of the whole body to coordinate the force

2, do a good job in the preparatory position to the wall side stand, stirrups and stretch to turn the hip, lifting the body, top shoulder does not extend the arm, the use of stirrups, turning, lifting, the top of the speed will be the ball popped out. Requirements for upper and lower limb coordination, stirrups, turn, dial, quite, top sequential force. The main solution to the problem that the practitioners often exert force on the upper limbs, while the lower limbs will not exert force. 3, in the throwing area of 5 to 8 meters, set up a parallel to the throwing circle extension line, about 2.5 meters high rubber band, the practitioner with a complete technique to push the ball through the rubber band, the requirements of pushing the ball to increase the angle of the body exhibition.

Standing triple jump introduction: 1. pre-swing uncoordinated Cause: action concept is unclear Correction: repeatedly do the front swing straight leg after swinging knee action, from slow to fast. 2. bending the knee, the center of gravity down. 2. Bending the knee, the center of gravity is not accurate, the arms are not in place after the swing Reason: the concept of action is not clear, inaccurate preparatory posture Corrective measures: to clarify the concept and requirements, more ...

1. Uncoordinated pre-swing

Cause: unclear concept of movement

Corrective method: Repeatedly do the pre-swing straight leg and post-swing bent knee movements, from slow to fast.

2. Bending the knee, inaccurate drop of the center of gravity, inaccurate back swing of the arms

Cause: unclear concept of movement, inaccurate preparatory posture

Corrective method: clarifying the concept and requirements, practicing the preparatory posture, paying attention to the degree of bending the knee, can not be too high or low, the center of gravity moderately dropped, pulling open the working muscle length, in order to be well prepared for the stomping on the ground.

3. Stirrups and swing arm is not coordinated, there is a "back swing" phenomenon

Cause: poor coordination

Corrective method: explain the main points of the action, "stirrups and stretching" and "swinging" at the same time, do more work.

Corrective method: explain the action of "stomping and reaching" and "swinging arm" at the same time, do more pre-swinging action and swinging arm upward jumping action, and at the same time carry out some other sports that can improve coordination.

4. Small jumping steps and one step before jumping

Cause: wrong jumping technique, unclear concept of movement

Correction: further explanation and demonstration to help students establish the correct technical concept. Make it clear that when jumping, don't have "speculative" thoughts, thinking that "a small jump or a step to help" will jump farther. In fact, this is a violation of the standing long jump, counting a long jump failure, not counting the results. Practice more feet at the same time force upward jumping action, but also from jumping close to the beginning of the implementation of the standing jump or small steps of the continuous frog jump; or feet sandbag jumping, so as to gradually form a correct two-footed up two-footed landing technical action.

5. Insufficient stirrup stretching and weak arm swing

Cause: the concept of "stirrup stretching" is not clear, and there is no correct understanding of the role of the arm swing

Correction: further explain the technical requirements of "stirrup stretching", and reflect the "sufficient" requirements. The requirements of the "full stretch", reflecting the "full" stretch, to achieve "fast stretch", so that students are clear about the explosive force of the jump, full, fast stretch hip, knee, ankle joints, especially the ankle joints of the full stretch, the rapid start of the jump has an important impact. At the same time, we should also strengthen the "stirrup swing with" practice, good arm swing action has a positive effect on the jump. Such as practicing half-squatting swinging arm jumps, standing bench presses, jumping jacks and so on.

6. The phenomenon of "sitting" jumping due to insufficient abdominal lifting

Cause: poor abdominal lifting power

Correction: further explanation and demonstration of the abdominal lifting action, help students to establish correct technical concepts, so that students can correctly understand and recognize the essentials of the action of the vertical jump and the method of doing various imitation exercises. The students should do more imitation exercises, emphasize relaxation and naturalness, and actively develop the strength of waist and abdominal muscles as well as the strength and flexibility of the rear thigh muscles. If you start jumping from the original upright, do the action of bending the leg and holding the knee in the air or high five in front of the leg with both hands, and make sure to bend the knee and cushion when you land, you can also do sit-ups, in situ abdominal jumps, pedal (jumping box) jumps and other exercises to develop the ability of the students to collect the abdominal and leg in the air.

7. Upper body forward flop easy to fall

Cause: the upper body is too forward, eager to palm the ground

Correction: further explanation of the demonstration, explain the drop must extend the calf, heel first scientific, do more legs and feet jumping up over the rubber band practice, experience in the abdominal legs under the front of the pendulum to extend the calf action.

8. Upper body backward

Cause: calf forward too much, or not properly handle the role of force

Corrective method: appropriate to improve the jump angle, landing on the heel of the ground, bending the knee cushioning at the same time, the back of the foot is actively pressed, the knee is hard to go forward to the top of the knee, there is a feeling of kneeling in the front of the lower part of the feeling and the rapid transition to the forefoot, the upper body leaning forward. Jump a little closer at first to get a feel for the movement. Jump harder as you become proficient.

9. body deflection, unbalanced posture in the air

Cause: uneven power of the left and right feet, jumping random

Corrective measures: increase ankle strength, and more practice stirrups and stretching swinging arm braking, generally in the standing jump when the preparatory swing 2-3 times on the jump, emphasizing the role of swinging arm braking, but the entire technical movement to make the stretching But the whole technical movement should be stretched out and coordinated, and the swinging arm should not be braked in the middle of the swing. Clear objectives, jumping action seriously, not sloppy, no joking among students.

10. Unstable landing, big difference in the landing area of legs

Cause: uneven force of feet or fear of falling

Corrective method: more close jumping and landing movements, arm swinging should be coordinated. Ground set up markers, feet active conscious step on the sign.

In short, in the standing long jump teaching, because students often focus on the "far", it is easy to ignore the correctness and completeness of the jumping action and some of the wrong action. Teachers should guide students to correct this phenomenon, and according to the actual situation of the students, from the technical corrections step by step, as small as the students' two feet position and the height of the swing arm. Regardless of whether the students' athletic ability can reach the required performance or not, the standardization of movements should be emphasized. Only practicing correct and standardized movements can improve the effect of practice and achieve the best sports performance.