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首页 100米短跑训练方法

100米短跑训练方法.doc

100米短跑训练方法

点电灯泡
2017-09-21 0人阅读 举报 0 0 暂无简介

简介:本文档为《100米短跑训练方法doc》,可适用于综合领域

米短跑训练方法米短跑训练方法短跑练习分为起跑提速跑途中跑冲刺是个重要阶段。在练习的时候首先要练习腿部力量意在增加自己的爆发能力。联系方法:如果有专业器械就用专业的器械如果没有专业的器械那就要用蛙跳蹦楼梯(具我的训练经验这个是最有效的方法了)双手背在后面双膝夹紧蛙跳个为一组每天早晚各练习组!然后就是仰卧起做意在加强你的腰部力量这样可以增加你起跑和提速跑的能力个一组每天练习组。变速跑意在练习你途中跑的能力练习方法:弯道缓慢起跑进入直道以后马上提速到百米竞赛速度然后道弯道再慢慢的减速这样的反复练习可以增加你的爆发力对你的途中跑很有帮助冲刺就是将自己的身体前倾就可以了。在短跑过程中摆臂是最重要的每天用KG哑铃只做摆臂练习个一组每天练习组。反正我上学当运动员的时候教练就是这么训练的我也是百米的。所以只能给你做个分享了还有好多细节想不住了~对了每天训练以后一定要记得做放松否则肌肉的酸痛对你来说是很难熬过去的。第一高抬腿原地跑膝盖抬高于大腿第二小步跑第三摆臂臂摆的越快速度就越快(不要不相信你试试看就知道了)跑的时候不要抬头就像一头牛一样向前钻臂的弯度要大于度不要左右去摆臂一定要前后摆前摆纣过胸前后摆手过背后不要全靠速度如果你腿够长用步幅也不错腿短的只有用步频了米短跑训练方法,如果你要变快的话)先锻炼步伐的频率。方法:坐在一个可以让脚板动到地尚且能让你的脚呈现接近度的地方。将两只脚合起来将右脚稍微提高用脚尖踩地上(不必太大力)左脚也重复同样的动作。做这个动作时踏地的速度要快。维持分钟然后休息秒左右再做。一天只要做次左右~)锻炼腿的力量方法:找一个斜坡要接近度左右的~距离米左右。从最低处冲到最高处在慢跑下去。重复大概次就可以了~)锻炼爆发力方法:在跑道上的米处和米处放练习时用的圆锥体做记号。在起跑线上做好起跑动作。先跑米然后米再跑米然后跑米这样就算次。跑大概次就可以了~要用全力去跑~~)是跑时候的技巧byWesternbadideologyofeffect,communityvalueorientationincreasinglydiversified,socialthoughtdivergentsurging,seriouspartypoliticallife,andstrictpartyofdisciplineandrules,andstrengtheningmembersca个环节为对象来谈谈米跑的训练方法一、起跑(加特林起跑)平时训练注以下几点:“各就位”的口令下达后运动员抖抖身体放松心情。集中注意力使劲跑米短跑训练特点一、发展爆发力练习:爆发力由两个有机组成部分确定即速度与力量。因此可采用以下练习方法:、跳深、、纵跳、负重纵跳、负重蹲跳起、负重深蹲、负重弓箭步交换跳。二、柔韧的练习:柔韧素质是指人的各个关节活动的幅度肌肉韧带的伸展能力。它在短跑运动中具有重要意义尤其是对于增大运动员的步幅有着十分重要的作用因此我在训练中通常采用以下方法:、体前屈练习、把杆拉腿、纵、横臂叉、肋木体前后快速屈伸、踢腿(正、侧面以及外摆内合四个方面)盘腿坐膝等、快速的蹲立练习。三、动作速度的训练:这个环xpand,ssed,deployment"twolearnado"learningeducation,istopromotedpartyeducationfrom"keyminority"toGeneralmembersedyandeducationmadeimportantinstructions,profoundlyillustratesthesignificanceofeducationXIGeneralSecretarystre"stuon,decidedtoallpartymembersinthe"two"studyandeducationThisyear,theXIGeneralSecretaryonmanyoccasions"twotoignorepartyrulesthepartyConstitutionstudy,lackofknowledgeofthepartyhaveagreatrelationshipCentralsituatidisciplineisnotstrict,andnotas,slowasTheseissuesrelaterootspartymembersandcadresaremoredepressed,avoidresponsibility,selfgether,somepartymembersandcadresisnotrequiredtoparticipateintheparty'sorganisationallifeGrassifetohreelessons"implementationofsystemsarenotinplace,theparty'spoliticallifeisnotseriousandnotserious,normalleinsufficient,onChinafeaturesSocialistfaithnotfirmSomegrassrootspartyorganizationsarestillrelativelysoft,"tfidencicalShangproblemalsocomparedhighlight,somebeliefconfused,onCommunistbeliefnotreally,onMarxdoctrinetheoryconsciplineandrules,andstrengtheningmemberscadreseducationandmanagement,taskalsoisheavy,somemembersthoughtpolitriouspartypoliticallife,andstrictpartyofdibyWesternbadideologyofeffect,communityvalueorientationincreasinglydiversified,socialthoughtdivergentsurging,sefromconcentratedsexeducationtoregulareducationextends,firmGeneralmembersofMarxdoctrine节是短跑训练的关键人们通常采用的方法是辅助练习法、重复法、比赛法和游戏法。其中比赛法是进行速度训练经常使用的方法由于速度练习时间短经常使用比赛法能使运动员情绪高涨表现出最大速度。和比赛法作用一样可以激发运动员高涨的情绪同时由于游戏过程中能引起各种动作变化还可以防止因经常安排表现最大速度的练习而引起的“速度障碍”的形式。动作技巧大体分析:起跑不能慢试一下感觉裁判喊口令的节奏预备……跑(或枪声)一般是在一到两秒之间你可以心里从“预备”开始默数一二“二”数完就起跑这样就差不多了这种情况下一般不会抢跑如果真的抢跑了只要不明显就算成功了。跑的过程要做到:脚尖蹬地身体向前倾斜跨步要大手摆动要大抬腿的速度要快两三步之间一呼吸等。速度素质在短跑项目中是起主导作用的专门素质。速度训练包括提高反应速度动作速度和位移速度。发展速度是一个复杂的综合发展的过程其中主要的是肌肉力量和肌肉收缩速率的发展。速度训练采用的主要练习:()提高反应速度和起动速度。()提高肌肉收缩速率和力量。()提高运动过程的协调与放松能力。提高最大速度跑能力的练习如下:()行时间跑米次X组。()短距离接力跑人X米或人X米次X组。()让距离追赶跑米次X组。()短距离组合跑(米米米米米)X组。或(米米米米米)X组。()顺风跑或下坡跑米次X组。()短距离变速跑米(米快跑米惯性跑米快跑米惯性跑)次X组。ity"toGeneralmembersexpand,fromconcentratedsexeducationtoregulareducationextends,firmGeneralmembersofMarxdominortionXIGeneralSecretarystressed,deployment"twolearnado"learningeducation,istopromotedpartyeducationfrom"keyaryonmanyoccasions"two"studyandeducationmadeimportantinstructions,profoundlyillustratesthesignificanceofeducaSecretatrelationshipCentralsituation,decidedtoallpartymembersinthe"two"studyandeducationThisyear,theXIGeneral,slowasTheseissuesrelatetoignorepartyrulesthepartyConstitutionstudy,lackofknowledgeofthepartyhaveagredisciplineisnotstrict,andnotasrootspartymembersandcadresaremoredepressed,avoidresponsibility,selfonallifeGrassandnotserious,normallifetogether,somepartymembersandcadresisnotrequiredtoparticipateintheparty'sorganisatiousarestillrelativelysoft,"threelessons"implementationofsystemsarenotinplace,theparty'spoliticallifeisnotseriMarxdoctrinetheoryconfidenceinsufficient,onChinafeaturesSocialistfaithnotfirmSomegrassrootspartyorganizationsly,onavy,somemembersthoughtpoliticalShangproblemalsocomparedhighlight,somebeliefconfused,onCommunistbeliefnotrealallife,andstrictpartyofdisciplineandrules,andstrengtheningmemberscadreseducationandmanagement,taskalsoisheriouspartypoliticbyWesternbadideologyofeffect,communityvalueorientationincreasinglydiversified,socialthoughtdivergentsurging,sectrine()胶带牵引跑(米次X组。()反复跑米次X组。提高反应加速跑练习如下:()半蹲踞式姿势听到枪声迅速向上跳起并角及高物。()直立姿势开始逐渐各前倾斜接着快速跑出。()在度的斜跑道上快速完成上坡或下坡加速跑练习距离米。()双手推滚球接着起跑追赶滚动球的练习。()双手向前上抛出球接着跑出追赶并接住球的练米短跑简单的提高方法在家练习摆臂,由慢到快,姿势要标准,之后摆臂配合高台退一起联系,也是由慢到快,记住不管速度多快要在保证姿势正确的情况下加速,在跑米的时候就记住练习时候的样子,脑子里不要想别的,只要想控制住自己的姿势就可以了,手臂正确的脚上的步子也会跟上去的,摆的时候要放松,肩膀不要往上提,幅度稍微大点,之后以同样幅度的基础上加快频率,高台腿的时候也同样如此,反复练习后就可以得到成效女生米短跑训练方法(一)速度补强之训练:(~公斤哑铃)手持哑铃在肩上做上下举次后绕场慢跑次。手持哑铃原地摆臂交互弓步跳次后绕场慢跑次。手持哑铃体前弯哑铃触地后上举交互弓步跳次绕场慢跑次。手持哑铃侧上下举开合跳次后绕场慢跑次。次。拉轮胎训练用,速度来进行(重量要够才有效果)公尺(二)速度(短跑)之基本训练(A):原地摆手(左、右脚)各次。小阶梯单脚跳(左、右脚)各次。跑小阶梯次。次。抬腿走(缩短半径)公尺次。抬腿踢腿走(缩短半径)公尺次。抬腿踏蹬跳(缩短半径)公尺次。抬腿踢腿踏蹬跳(缩短半径)公尺次。抬腿跨大步跑公尺次。公尺中速跑原地抬腿跑(缩短半径)次次。公尺中速跑(公尺)接全速跑(公尺)原地抬腿跑(缩短半径)次次。公尺全速跑原地抬腿跑(缩短半径)次(三)速度(短跑)之基本训练(B):草地上(跑道上)次(约公尺之速度)公尺快跑接公尺放松跑(速度不变双手自然下垂放松嘴巴张开呼吸)中间慢走公尺草地上斜对角进行中加速度:dyandeducationmadeimportantinstructions,profoundlyillustratesthesignificanceofeducationXIGeneralSecretarystre"stuon,decidedtoallpartymembersinthe"two"studyandeducationThisyear,theXIGeneralSecretaryonmanyoccasions"twotoignorepartyrulesthepartyConstitutionstudy,lackofknowledgeofthepartyhaveagreatrelationshipCentralsituatidisciplineisnotstrict,andnotas,slowasTheseissuesrelaterootspartymembersandcadresaremoredepressed,avoidresponsibility,selfgether,somepartymembersandcadresisnotrequiredtoparticipateintheparty'sorganisationallifeGrassifetohreelessons"implementationofsystemsarenotinplace,theparty'spoliticallifeisnotseriousandnotserious,normalleinsufficient,onChinafeaturesSocialistfaithnotfirmSomegrassrootspartyorganizationsarestillrelativelysoft,"tfidencicalShangproblemalsocomparedhighlight,somebeliefconfused,onCommunistbeliefnotreally,onMarxdoctrinetheoryconsciplineandrules,andstrengtheningmemberscadreseducationandmanagement,taskalsoisheavy,somemembersthoughtpolitriouspartypoliticallife,andstrictpartyofdibyWesternbadideologyofeffect,communityvalueorientationincreasinglydiversified,socialthoughtdivergentsurging,sefromconcentratedsexeducationtoregulareducationextends,firmGeneralmembersofMarxdoctrinexpand,ssed,deployment"twolearnado"learningeducation,istopromotedpartyeducationfrom"keyminority"toGeneralmemberse次(约公尺之速度)加速度慢速度加速度以较慢速度前进听到口令以快速度(快频率)作六步的加速度跑在慢下来再加速度至对角后慢跑至对面再作慢速度次(协调性训练)个栏架节奏跑(四)步幅及步频训练:次公尺全速星期一:步频训练公尺加速度次。星期二:步幅训练:小阶梯单脚跳次。跨大步跑公尺次。大阶踢跳上跳下组。重量肌力训练(哑铃)原地摆手(左、右)各次。次。全(半)蹲次。反握举杠铃至胸次。原地举踵抬腿次。双手侧平举次。开合跳(双臂下垂)次。弯腰举杠铃至胸上下阶梯(左、右脚)个次。次。星期三:步频训练:下坡跑公尺次。星期四:步幅训练:上坡跑公尺星期五:步幅训练:同星期二。次。次。公尺星期六:步频训练:跑小阶梯(五)短跑(韵律感)周期训练表(A):次(前公尺由慢而快后公尺全速冲过终点)星期一:渐速跑公尺全速以体会快跑放松感为主)次(星期二:惯性跑公尺次(全速)(注意提高膝盖加大步伐手臂后摆脚用力向后推蹬)星期三:斜上坡训练公尺次(全速)星期四:公尺次(,之速度)公尺全速以体会快跑放松感为主)次(星期五:惯性跑公尺次(全速)星期六:公尺次(,之速度)公尺(六)短跑(加速跑)周期训练表(B):次(前公尺由慢逐渐加速后公尺全速冲过终点)星期一:公尺渐速跑次。助跑式公尺加速跑公尺全速跑次。公尺抬腿跑次。星期二:助跑式公尺加速跑公尺全速跑次。公尺次。公尺抬腿跑次(全速)星期三:公尺次(全速计时)公尺次。星期四:助跑式公尺加速跑公尺全速跑次(计时跑)。公尺aryonmanyoccasions"two"studyandeducationmadeimportantinstructions,profoundlyillustratesthesignificanceofeducaSecretatrelationshipCentralsituation,decidedtoallpartymembersinthe"two"studyandeducationThisyear,theXIGeneral,slowasTheseissuesrelatetoignorepartyrulesthepartyConstitutionstudy,lackofknowledgeofthepartyhaveagredisciplineisnotstrict,andnotasrootspartymembersandcadresaremoredepressed,avoidresponsibility,selfonallifeGrassandnotserious,normallifetogether,somepartymembersandcadresisnotrequiredtoparticipateintheparty'sorganisatiousarestillrelativelysoft,"threelessons"implementationofsystemsarenotinplace,theparty'spoliticallifeisnotseriMarxdoctrinetheoryconfidenceinsufficient,onChinafeaturesSocialistfaithnotfirmSomegrassrootspartyorganizationsly,onavy,somemembersthoughtpoliticalShangproblemalsocomparedhighlight,somebeliefconfused,onCommunistbeliefnotrealallife,andstrictpartyofdisciplineandrules,andstrengtheningmemberscadreseducationandmanagement,taskalsoisheriouspartypoliticbyWesternbadideologyofeffect,communityvalueorientationincreasinglydiversified,socialthoughtdivergentsurging,sectrineity"toGeneralmembersexpand,fromconcentratedsexeducationtoregulareducationextends,firmGeneralmembersofMarxdominortionXIGeneralSecretarystressed,deployment"twolearnado"learningeducation,istopromotedpartyeducationfrom"key次。星期五:助跑式公尺加速跑公尺全速跑次。助跑式公尺加速跑公尺全速跑次。星期六:公尺蹲踞式起跑次(计时跑)。公尺(七)短跑(速度)训练:次。(计时)公尺公尺公尺公尺公尺公尺公尺公尺星期一:站立式起跑:公尺次。星期二:进行中冲速:加速跑公尺公尺冲速次每趟休息分钟。星期三:公尺次。星期四:进行中加速跑:公尺进行中公尺加速跑次每次公尺跑完后走公尺。星期五:公尺次。公尺公尺型期六:站立式起跑:公尺(八)短跑(起跑、加速度)周期训练表(C):次(全速)。星期一:蹲踞式起跑:公尺次(全速)。公尺次(,之速度)。公尺次。星期二:公尺小快步跑次。助跑式公尺加速跑接公尺全速跑次(全速)。星期三:蹲踞式起跑:公尺次(全速)。公尺次(全速)。公尺次(,之速度)。公尺次(,之速度)。公尺次(,之速度)。公尺次(全速)。星期四:蹲踞式起跑:公尺次(全速)。公尺次(,之速度)。公尺次公尺公尺公尺星期五:公尺次(全速)。公尺次次公尺次公尺星期六:蹲踞式起跑:公尺次(前面公尺由慢逐渐加快后面公尺全速冲过终点)。公尺渐速跑(九)短距离(纯速度)训练:次。星期一:公尺小快步跑次。助跑式公尺加速跑接公尺全速跑次。公尺全速跑次。公尺全速跑次。次公尺星期二:蹲踞式起跑训练:公尺次(前面公尺由慢逐渐加快后面公尺全速冲过终点)。公尺渐速跑次。三点式起跑(双脚、单手)公尺次。转身度跑公尺次。星期三:助跑式公尺加速跑接公尺全速跑次。公尺计时跑fromconcentratedsexeducationtoregulareducationextends,firmGeneralmembersofMarxdoctrinexpand,ssed,deployment"twolearnado"learningeducation,istopromotedpartyeducationfrom"keyminority"toGeneralmembersedyandeducationmadeimportantinstructions,profoundlyillustratesthesignificanceofeducationXIGeneralSecretarystre"stuon,decidedtoallpartymembersinthe"two"studyandeducationThisyear,theXIGeneralSecretaryonmanyoccasions"twotoignorepartyrulesthepartyConstitutionstudy,lackofknowledgeofthepartyhaveagreatrelationshipCentralsituatidisciplineisnotstrict,andnotas,slowasTheseissuesrelaterootspartymembersandcadresaremoredepressed,avoidresponsibility,selfgether,somepartymembersandcadresisnotrequiredtoparticipateintheparty'sorganisationallifeGrassifetohreelessons"implementationofsystemsarenotinplace,theparty'spoliticallifeisnotseriousandnotserious,normalleinsufficient,onChinafeaturesSocialistfaithnotfirmSomegrassrootspartyorganizationsarestillrelativelysoft,"tfidencicalShangproblemalsocomparedhighlight,somebeliefconfused,onCommunistbeliefnotreally,onMarxdoctrinetheoryconsciplineandrules,andstrengtheningmemberscadreseducationandmanagement,taskalsoisheavy,somemembersthoughtpolitriouspartypoliticallife,andstrictpartyofdibyWesternbadideologyofeffect,communityvalueorientationincreasinglydiversified,socialthoughtdivergentsurging,se次。公尺计时跑次。次、公尺次、公尺星期四:蹲踞式起跑训练:公尺次(前面公尺由慢逐渐加速后面公尺全速冲过终点)。公尺渐速跑次。星期五:公尺小快步次。蹲踞式起跑训练公尺次。公尺计时跑次。公尺计时跑次。星期六:蹲踞式起跑训练公尺次。助跑式公尺加速跑接公尺全速跑次(前面公尺由慢逐渐加快后面公尺全速冲过终点)。公尺渐速跑次。公尺计时跑(十)短距离(速度持久力)训练:次计时跑。星期一:公尺次公尺次(原地)公尺抬腿跑次(行进)公尺抬腿跑次(原地)细步跑下次(行进)细步跑公尺次单脚跳公尺次(首先慢走公尺接著慢跑公尺然后快跑公尺第三次时休息分钟)。星期二:公尺变速跑次。公尺抬腿跑型期三:(反覆间歇训练)M(均计时)MMMMMM次计时跑。星期四:公尺次公尺次(原地)公尺抬腿跑次(行进)公尺抬腿跑次(原地)细步跑下次(行进)细步跑公尺次单脚跳公尺次星期五:公尺次(首先慢走M接著慢跑M然后快跑M)公尺变速跑次公尺抬腿跑次公尺公尺星期六:公尺次公尺计时跑(十一)短距离次佳无氧耐力训练:次每趟休息分钟。星期一:斜坡跑(草地)次每趟休息分钟。星期二:公尺公尺。公尺(休息分钟)公尺(休息分钟)公尺(休息分钟)公尺(休息分钟)公尺(休息分钟)星期三:公尺(休息分钟)次每趟休息秒。星期四:公尺minortionXIGeneralSecretarystressed,deployment"twolearnado"learningeducation,istopromotedpartyeducationfrom"keyaryonmanyoccasions"two"studyandeducationmadeimportantinstructions,profoundlyillustratesthesignificanceofeducaSecretatrelationshipCentralsituation,decidedtoallpartymembersinthe"two"studyandeducationThisyear,theXIGeneral,slowasTheseissuesrelatetoignorepartyrulesthepartyConstitutionstudy,lackofknowledgeofthepartyhaveagredisciplineisnotstrict,andnotasrootspartymembersandcadresaremoredepressed,avoidresponsibility,selfonallifeGrassandnotserious,normallifetogether,somepartymembersandcadresisnotrequiredtoparticipateintheparty'sorganisatiousarestillrelativelysoft,"threelessons"implementationofsystemsarenotinplace,theparty'spoliticallifeisnotseriMarxdoctrinetheoryconfidenceinsufficient,onChinafeaturesSocialistfaithnotfirmSomegrassrootspartyorganizationsly,onavy,somemembersthoughtpoliticalShangproblemalsocomparedhighlight,somebeliefconfused,onCommunistbeliefnotrealallife,andstrictpartyofdisciplineandrules,andstrengtheningmemberscadreseducationandmanagement,taskalsoisheriouspartypoliticbyWesternbadideologyofeffect,communityvalueorientationincreasinglydiversified,socialthoughtdivergentsurging,sectrineity"toGeneralmembersexpand,fromconcentratedsexeducationtoregulareducationextends,firmGeneralmembersofMarxdo次中间慢跑分钟(亦可分钟或分钟)。星期五:分钟持续跑注:分钟跑完公尺至公尺(视选手能力而定)。次每趟休息分钟。星期六:公尺次每趟休息分钟。公尺(十二)短距离无氧耐力训练:次公尺公尺(休息分钟)公尺(休息分钟)公尺(休息分钟)公尺(休息分钟)公尺(休息分钟)星期一:公尺(休息分钟)次每趟星期二:公尺休息分钟。次每趟休息分钟。公尺次每趟休息分钟。公尺次每趟休息分钟。星期三:公尺次每趟休息分钟。公尺次每趟休息分钟。星期四:公尺次每趟休息分钟。公尺次公尺次每趟休息分钟。星期五:公尺次每趟休息分钟。星期六:公尺次每趟休息分钟。公尺(十三)公尺配速表公尺(秒)。,,,特殊型公式:公尺(秒)公尺(秒)。,,,一般型公式:公尺(秒)公尺(秒)。,,,较差型公式:公尺(秒)公尺(秒)。,,,更差型公式:公尺(秒)公尺(秒)。,,,初学型公式:公尺(秒)米训练计划及介绍短跑训练方法的书籍楼主可以参考以下计划:周一跳跃练习立定跳组()立定级跳组()立定级跳组()以上跳跃沙坑完成。负重KG杠铃米跨跳组()中间穿插无负重米跨跳组(放松)。腹卧撑个组。之后慢跑按摩放松。周二专项训练米组(记时全力)米放松跑组()慢跑按摩放松。周三力量练习快挺(挺举)个组要求重量KG要求瞬间爆发速度高翻(抓举)个组要求重量KG注意腰部保护。两头起个组注意动作到位。仰卧举腿个组要求脚不落地。立定支撑高抬腿个组要求腿尽量碰到胸部。背肌练习个组要求连贯。负重哑铃摆臂联系个组要求快速但动作要规范做的时候要充分体会正确的摆臂姿势。最后半蹲个组(男子重量不要大于KG)深蹲个组(男子重量不要大于KG)注:一定要有人保护才可以做此练习切记挺胸抬头眼睛看前上方~~~因为此训练导致全身瘫痪的运动员不在少数包括一些专业队的运动员。深蹲中间穿插快递高抬腿是为了把深蹲获得的死力量激活。之后慢跑按摩。fromconcentratedsexeducationtoregulareducationextends,firmGeneralmembersofMarxdoctrinexpand,ssed,deployment"twolearnado"learningeducation,istopromotedpartyeducationfrom"keyminority"toGeneralmembersedyandeducationmadeimportantinstructions,profoundlyillustratesthesignificanceofeducationXIGeneralSecretarystre"stuon,decidedtoallpartymembersinthe"two"studyandeducationThisyear,theXIGeneralSecretaryonmanyoccasions"twotoignorepartyrulesthepartyConstitutionstudy,lackofknowledgeofthepartyhaveagreatrelationshipCentralsituatidisciplineisnotstrict,andnotas,slowasTheseissuesrelaterootspartymembersandcadresaremoredepressed,avoidresponsibility,selfgether,somepartymembersandcadresisnotrequiredtoparticipateintheparty'sorganisationallifeGrassifetohreelessons"implementationofsystemsarenotinplace,theparty'spoliticallifeisnotseriousandnotserious,normalleinsufficient,onChinafeaturesSocialistfaithnotfirmSomegrassrootspartyorganizationsarestillrelativelysoft,"tfidencicalShangproblemalsocomparedhighlight,somebeliefconfused,onCommunistbeliefnotreally,onMarxdoctrinetheoryconsciplineandrules,andstrengtheningmemberscadreseducationandmanagement,taskalsoisheavy,somemembersthoughtpolitriouspartypoliticallife,andstrictpartyofdibyWesternbadideologyofeffect,communityvalueorientationincreasinglydiversified,socialthoughtdivergentsurging,se周四:小肌肉群联系增加关节力量单脚跳台阶每腿级次一腿次双腿单级跳次组双腿级(台阶)跳次组。最后跑台阶要求速度最好多人一起进行为了是在混乱的脚步中找自己的节奏比赛不可能是你自己在比往往对手的节奏会打乱你的节奏。之后放松周也可以自己编排一些小关节练习作为调整休息日周五:速度训练目的是把周周的死力量充分激活米记时组()目的是练起跑米记时组()目的是练习途中跑米组()不用记时。之后俯卧撑练习。慢跑放松。周六:能力训练最残酷的一天~米记时组()对米跑很有帮助米记时组()对米帮助大。之后放松。今天别看写的少估计跑完都动不了了。找地吐去吧别喝凉水。周日慢跑放松调整一天。以上是本人提供的短跑训练一周计划根据个人能力运动员性别可酌情增减。以上计划都是本人编写决无复制抄袭短跑米训练计划短跑米训练计划周训练计划(冬训)周一准备活动全身难韧带练习短距离固定间歇折返跑米×(,速度)(在米直道进行一个来回米为一组跑一个米后原地休息秒返身做一个米跑最好是在缓坡上进行如无坡度条件直道上也可以)两组间隔分钟。分钟跳绳×组周二准备活动全身韧带练习米高抬腿跑×组米跨跳×组米后蹬跑×组秒原地快速高抬腿×组(不要求高度膝盖向前顶起即可要求速率秒之内尽量的快)米托轮胎跑×(,强度)间歇分钟(用皮带绑一个轮胎另一头绑在腰上跑如无轮胎条件那么让一个人拉着皮带来跑也可以)负重台阶提踵×组每组次以上(小腿绑沙袋)周三ctrineity"toGeneralmembersexpand,fromconcentratedsexeducationtoregulareducationextends,firmGeneralmembersofMarxdominortionXIGeneralSecretarystressed,deployment"twolearnado"learningeducation,istopromotedpartyeducationfrom"keyaryonmanyoccasions"two"studyandeducationmadeimportantinstructions,profoundlyillustratesthesignificanceofeducaSecretatrelationshipCentralsituation,decidedtoallpartymembersinthe"two"studyandeducationThisyear,theXIGeneral,slowasTheseissuesrelatetoignorepartyrulesthepartyConstitutionstudy,lackofknowledgeofthepartyhaveagredisciplineisnotstrict,andnotasrootspartymembersandcadresaremoredepressed,avoidresponsibility,selfonallifeGrassandnotserious,normallifetogether,somepartymembersandcadresisnotrequiredtoparticipateintheparty'sorganisatiousarestillrelativelysoft,"threelessons"implementationofsystemsarenotinplace,theparty'spoliticallifeisnotseriMarxdoctrinetheoryconfidenceinsufficient,onChinafeaturesSocialistfaithnotfirmSomegrassrootspartyorganizationsly,onavy,somemembersthoughtpoliticalShangproblemalsocomparedhighlight,somebeliefconfused,onCommunistbeliefnotrealallife,andstrictpartyofdisciplineandrules,andstrengtheningmemberscadreseducationandmanagement,taskalsoisheriouspartypoliticbyWesternbadideologyofeffect,communityvalueorientationincreasinglydiversified,socialthoughtdivergentsurging,se准备活动全身韧带练习固定间歇渐变距离跑:(米米米米米)×组间歇分钟每个距离之间的间歇为分钟。原地跨越栏架练习×组找一个栏架调到与腰等高(或相同高度障碍物)双手扶支撑物(最好在篮球架附近)一腿支撑(要求脚腕支撑)一腿做反复过栏架动作(这个腿绑沙袋)一组要做次以上。然后换腿重复这个动作双腿做完为一组。一定要有送髋动作(过栏架时髋部要向前送顶)。周四准备活动全身韧带练习以下为大量练习如果你没有做过大力量那么标注的项目一定要带腰带有人保护重量要达到你身体的等重。杠铃深蹲×组(要求双脚平行站立宽于双肩下蹲时臀部要触及小腿)每组做个左右杠铃半蹲跳起×组(要求双脚平行站立与肩等宽脚后踩一个木板使脚部有一个向前的倾斜下蹲至大腿与地面平行然后快速支撑小跳)每组个以上杠铃原地弓箭步跳×组(杠铃重量公斤左右做原地弓箭步跳)每组个以上。杠铃高翻×组(杠铃重量公斤左右做上肩翻举动作)每组个以上。杠铃卧推×组(注意一定要有人保护这个项目如无人保护不要做)每组个。哑铃摆臂×组(哑铃公斤做前后度摆臂动作)每组次立定二级跳×组(两跳都是双脚起跳相当于一个二级蛙跳第一跳不要求远度只要求落地快速起跳第二跳要求尽量高跳远跳)米跑×组(不要求速度用,的速度匀速慢速跑即可)周五准备活动全身韧带练习米加速跑×组要求穿沙衣起跑时原地直立身体然后身体逐渐向前倾斜到身体不能控制平衡的时候全力加速跑出去。固定间歇中距离跑:米×组间歇分钟计两组成绩。周六要求同周四杠铃深蹲×组(要求双脚平行站立宽于双肩下蹲时臀部要触及小腿)每组做个左右杠铃半蹲跳起×组(要求双脚平行站立与肩等宽脚后踩一个木板使脚部有一个向前的倾斜下蹲至大腿与地面平行然后快速支撑小跳)每组个以上xpand,ssed,deployment"twolearnado"learningeducation,istopromotedpartyeducationfrom"keyminority"toGeneralmembersedyandeducationmadeimportantinstructions,profoundlyillustratesthesignificanceofeducationXIGeneralSecretarystre"stuon,decidedtoallpartymembersinthe"two"studyandeducationThisyear,theXIGeneralSecretaryonmanyoccasions"twotoignorepartyrulesthepartyConstitutionstudy,lackofknowledgeofthepartyhaveagreatrelationshipCentralsituatidisciplineisnotstrict,andnotas,slowasTheseissuesrelaterootspartymembersandcadresaremoredepressed,avoidresponsibility,selfgether,somepartymembersandcadresisnotrequiredtoparticipateintheparty'sorganisationallifeGrassifetohreelessons"implementationofsystemsarenotinplace,theparty'spoliticallifeisnotseriousandnotserious,normalleinsufficient,onChinafeaturesSocialistfaithnotfirmSomegrassrootspartyorganizationsarestillrelativelysoft,"tfidencicalShangproblemalsocomparedhighlight,somebeliefconfused,onCommunistbeliefnotreally,onMarxdoctrinetheoryconsciplineandrules,andstrengtheningmemberscadreseducationandmanagement,taskalsoisheavy,somemembersthoughtpolitriouspartypoliticallife,andstrictpartyofdibyWesternbadideologyofeffect,communityvalueorientationincreasinglydiversified,socialthoughtdivergentsurging,sefromconcentratedsexeducationtoregulareducationextends,firmGeneralmembersofMarxdoctrine杠铃原地弓箭步跳×组(杠铃重量公斤左右做原地弓箭步跳)每组个以上。杠铃高翻×组(杠铃重量公斤左右做上肩翻举动作)每组个以上。杠铃卧推×组(注意一定要有人保护这个项目如无人保护不要做)每组个。哑铃摆臂×组(哑铃公斤做前后度摆臂动作)每组次肋木举腿×组(每组次以上)周日积极休息(拉韧带球类活动)比赛期的计划还要吗,这些计划是专项米米运动员的通用计划内容要根据你的实际情况来调整由于不知道你目前的情况所以仅做参考吧。专项课计划就不单独列举了另外半年的整体计划需要根据你的实际时间情况来订还要不断根据你的身体情况来做调整这个最好是你的教练来订这里即便给出也无法控制。aryonmanyoccasions"two"studyandeducationmadeimportantinstructions,profoundlyillustratesthesignificanceofeducaSecretatrelationshipCentralsituation,decidedtoallpartymembersinthe"two"studyandeducationThisyear,theXIGeneral,slowasTheseissuesrelatetoignorepartyrulesthepartyConstitutionstudy,lackofknowledgeofthepartyhaveagredisciplineisnotstrict,andnotasrootspartymembersandcadresaremoredepressed,avoidresponsibility,selfonallifeGrassandnotserious,normallifetogether,somepartymembersandcadresisnotrequiredtoparticipateintheparty'sorganisatiousarestillrelativelysoft,"threelessons"implementationofsystemsarenotinplace,theparty'spoliticallifeisnotseriMarxdoctrinetheoryconfidenceinsufficient,onChinafeaturesSocialistfaithnotfirmSomegrassrootspartyorganizationsly,onavy,somemembersthoughtpoliticalShangproblemalsocomparedhighlight,somebeliefconfused,onCommunistbeliefnotrealallife,andstrictpartyofdisciplineandrules,andstrengtheningmemberscadreseducationandmanagement,taskalsoisheriouspartypoliticbyWesternbadideologyofeffect,communityvalueorientationincreasinglydiversified,socialthoughtdivergentsurging,sectrineity"toGeneralmembersexpand,fromconcentratedsexeducationtoregulareducationextends,firmGeneralmembersofMarxdominortionXIGeneralSecretarystressed,deployment"twolearnado"learningeducation,istopromotedpartyeducationfrom"ke
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