Track and field training program
Part 1: Track and Field Training Program
School sports work is an important aspect of comprehensively implementing the party's educational policy and an important part of socialist spiritual civilization. Competitive sports is an important part of school sports. Under the care of the school leaders, with the efforts of all teachers and students, our school's competitive sports will certainly get good results. To this end, the summer training program is specially formulated as follows:
First, the task of teaching and training:
1. Develop students' interest in track and field sports, organize and attract more students to participate in track and field activities.
2. Develop sports qualities such as flexibility, coordination, sensitivity, speed, and bounce.
3. Learn and master the basic activity skills required for all kinds of sports in track and field, gradually develop the correct posture for various exercises, and cultivate the specialty of students.
4. In the training process, we will strive to cultivate students' discipline, love for the collective, politeness, love of learning, courage to endure hardship, and willfulness, so that they can develop in an all-round way.
Second, teaching and training content:
1. Flexibility exercises:
Lifting, flexing, stretching, pendulum, and various forms of looping exercises on the flat, side, and upper sides of the arms.
Practice of flexion, extension, compression, kicking, swinging, winding, and vertical and horizontal exercises of the two legs.
Practice the various flexion, extension, and looping of the whole body.
2. Coordination exercises:
A variety of freehand exercises, marching exercises.
Various skill exercises.
3, speed, sensitive practice:
Half-height lift legs run small, push down high-lift legs, wheels run.
Accelerate to run about 60 meters.
Stand-up starting 30-40 meters.
Various quick reaction exercises.
30 meters, 60 meters time running.
4, endurance practice: cross-country running, natural environment running combined with practice, variable speed running.
5, jumping power and strength exercises:
Various jumping exercises.
A variety of waist, back, abdominal exercises.
Rubber strip.
Third, the number of training and time:
Train 5 times a week for about 2 hours each time.
Fourth, the assessment:
1. Each special requirement requires a timed run once or twice a week.
2. Students will conduct an assessment once a month according to their own special items.
3. Conduct a high-demand assessment at the end of each month.
V. Training requirements:
1. The content, form, and rhythm arrangement of the student training class require a variety of changes. Various practice methods are combined with the game activities as much as possible to stimulate students' interest and interest in track and field sports.
2, training must be based on the body system of the system throughout the year.
3, in a variety of exercises, training students in a reasonable order of force, explosive force and other ideas.
6. Ideological education and management:
1. Combine training and ideological education, consciously cultivate the quality of students' love of the motherland, love school, politeness, civility, and hardship in the process of teaching and training, and arrange excellent sports deeds with plans. Explain, strengthen the contact with the class teacher, parents, school leaders, so that students can be safely trained, there is no "post-solid worry." Through the joint efforts of teachers and students, I believe that the track and field sports of our school will surely achieve a higher level than before in the China Small and Small Athletics Games.
Part 2: School Track and Field Team Training Program
First, the guiding ideology:
School sports work is an important aspect of comprehensively implementing the party's educational policy and an important part of socialist spiritual civilization. Participating in sports competitions organized by various departments is an integral part of school sports. With the normal and orderly development of the school's work, the school sports team was formally established with the care and support of the school leaders, all teachers and parents.
Second, the purpose of the task:
In order to enrich the campus cultural life, improve the level of students' sports, improve the level of sports competition in our school, and meet the city-level track and field.
Third, the basic situation:
The school track and field team is in the initial stage, the level of competition and basic skills are different, and the physical quality is not outstanding, the theoretical knowledge is lacking, and the training time is small, so it faces many difficulties. The advantage is that students are highly motivated and have the spirit of hard work and hard work. Under the attention and care of the school leaders, we will work together to cultivate a team with strong strength.
Fourth, the number of training and time:
Training every day, morning and evening, about 1 hour each time, training five days a week, training on Saturday morning.
V. Assessment:
1. Each special requirement requires a timed run once or twice a week.
2. Students will conduct an assessment once a week according to their own special items.
3. Conduct a high-demand assessment at the end of each month.
Sixth, training requirements:
1. The content, form, and rhythm arrangement of the student training class require a variety of changes. Various practice methods are combined with the game activities as much as possible to stimulate students' interest and interest in track and field sports.
2, training must be based on the body system of the system throughout the year.
3, in a variety of exercises, to train students in a reasonable order of force, explosive force and so on.
7. Ideological education and management:
It is necessary to combine training and ideological education, and consciously cultivate the quality of students' love of the motherland, love of school, politeness, civility, and hardship in the process of teaching and training, and plan to arrange the explanations of excellent sports deeds and strengthen the follow-up The contact between the class teacher, parents, and school leaders enables the students to feel at ease and no worries.
7. List of athletes:
Lu Sihao, three classes, Li Mengyu, three classes, Zhang Yifeng, three classes
Jiang Fujian four classes Wang Zhongyao five classes Chen Ying six classes
Lu Li six classes Zou Xiong Yue six classes Gu Youyou six classes
City training point students: Contemplative Ying Wu Chengjie Zheng Shan
Reserved students: Zhu Jiawen, San Gu, Xi Ping, four classes, Pang Kaiqiang, four classes
Eight, specific training requirements:
Preparation period:
1. Recruit athletes and hold team members' meetings.
2. Announce the discipline of the training system.
3. Prepare the equipment needed for training.
The first stage: the physical training stage, mainly based on physical training.
1. Focus on strength training, supplemented by basic skills.
2, based on flexibility training, supplemented by strength and endurance.
3, based on sensitivity training, supplemented by strength and endurance.
The second stage: basic technical training, consolidation and improvement
1. Based on basic technology, supplemented by strength training.
2, based on basic technology, supplemented by flexibility, sensitivity and endurance training.
3: Comprehensive practice of basic technology.
The third stage: the special technology and tactical development stage.
1. Focus on special techniques, supplemented by comprehensive physical fitness exercises.
2. Focused on special techniques and tactics, supplemented by simulated competition exercises.
3. Participate in the city's small track and field competition
Nine, specific training content:
1. Flexibility exercises:
Lifting, flexing, stretching, pendulum, and various forms of looping exercises on the flat, side, and upper sides of the arms.
Practice of flexing, stretching, pressing, kicking, swinging, winding, and cross-crossing of the legs.
Practice the various flexion, extension, and looping of the whole body.
2. Coordination exercises:
A variety of freehand exercises, marching exercises.
Various skill exercises.
3, speed, sensitive practice:
Run high on the ground.
Accelerate to run about 60 meters.
Stand-up starting 30-40 meters.
Various quick reaction exercises.
30 meters, 60 meters time running.
4, endurance practice: cross-country running, natural environment running combined with practice, variable speed running.
5, jumping power and strength exercises:
Various jumping exercises.
A variety of waist, back, abdominal exercises.
Rubber strip.
Bells and so on.
Part 3: Track and Field Annual Training Program
First, the goal of the annual plan
First, it is necessary to clearly list the indicators of the specific absolute evaluation.
In the sprint project, the annual results may be updated by 100 meters in 0.5 seconds, 200 meters in 0.5 to 0.8 seconds, and 400 meters in 1 to 1.5 seconds. This is for those high level players. In terms of. The national middle school and high school students are hoping for a greater improvement. Furthermore, as a relative evaluation, the rankings in the competition can be set as targets, and combined with the usual training to improve the motivation of training and learning. Therefore, absolute evaluation has a stronger sense of creating results than relative evaluation.
Technical goal
In the sports program, the technical ability check is very important. K. The fundraising 跄芰觳椋 悄 悄 贩 贩 贩 贩 贩 旱 旱 苡糜鎇 苡糜鎇 苡糜鎇 苡糜鎇 苡糜鎇 苡糜鎇 苡糜鎇 苡糜鎇 苡糜鎇 苡糜鎇 苡糜鎇 苡糜鎇 苡糜鎇 苡糜鎇 苡糜鎇 既 既 既 既 既 既 既 既 既 既Which 晔 晔 晔 蚝蟀攵 蚝蟀攵 晔 晔 晔 晔 漵υ跹 漵υ跹 漵υ跹 漵υ跹 攵渭 攵渭 攵渭 11 11 11 11 11 11 11 11 11 11 11 11 11 11 11 11 11 11 11 11 11
Physique goal
● Body aspect: height, weight, chest circumference, fat thickness, etc.
● Strength: grip strength, back muscle strength, leg muscle strength, flexibility, and vertical jump response speed.
● According to physical fitness, testing, medical examination results, set specific goals.
Tactical target
● Psychological aspects: Strengthen psychological training to prevent the phenomenon of dysfunction in major competitions.
● Adjustment: Gradually improve the results through each round of competition. The content and proportion of preparation activities to achieve the goals of the competition should be reflected.
Clarify the sectors of each training period
In the composition of the annual training plan is divided into: preparation period, preparation period of the competition, competition period, post-game transition period
Goals for each training period
1 preparation period
● As a general preparation stage, it is necessary to improve overall physical fitness.
● Balance development of strength, endurance, speed, technology, etc. The training intensity should not be too large, but the amount of exercise should be large.
● In terms of theoretical study, it is necessary to improve the understanding of training knowledge. In terms of psychological preparation, calmness during this period is important to focus on cultivating motivation for learning, especially 85 is the intrinsic motivation. The training environment is best not to change.
● Conduct physical quality tests, medical examinations, grasp the status quo, and develop training standards.
2 match preparation period
As a special preparation stage, based on general physical training, improve the physical fitness. Focus on speed and technology to increase technical training. The exercise load is transformed into a qualitative change from a change in quantity. As a psychological preparation, I am consciously avoiding the excessive fatigue caused by the load reaction of the preparation period, improving the will quality to overcome difficulties, and gradually realizing some psychological demonstrations relative to the competition. Due to the improvement of the environment, the sports performance will increase rapidly, so it is necessary to closely focus on changes in the environment such as intensive training. In the later stages of training, before the competition, actively participate in some competitions that are not very competitive. The results obtained during this period are important for future competitions.
3 competition period
Adjust the good competitive state and keep it through training.
● The conditions for achieving the expected results during this period are gradually increasing the intensity of training, the diversity of training content, and the number of appropriate matches. The main purpose of this period was to achieve good results in important competitions. Use other competitions participating in the period as a training tool.
● During the first half of the competition period, don't be afraid of failure, accumulate experience in the competition, and apply it to important competitions in order to achieve better results.
● As an important factor in technology, it is possible to play competitively in any situation. Therefore, we must improve the ability to play the competition. 86 In terms of psychological state, it is necessary to eliminate unstable factors, relieve fatigue, and have strong self-confidence and desire to win. No matter what difficulties are encountered, they are not discouraged.
● Do not arrange a full rest for more than two days before the competition.
Training program for each training period
Preparation period
Training phase...intensive phase
Muscle strength...maximum muscle strength
Durability...speed endurance
Speed...speed ability -) rhythm running
Eruption... instantaneous explosive training
July: Rest period
August - October
Monday: Strength training
Tuesday: Endurance running 2400-3200 meters
Wednesday: Strength training with Monday
Thursday: Endurance running 2000-5000 meters
Friday: same as Monday
Saturday: rest
Sunday: rest
[Proportion of training content for one week]
Strength training - 3 days
Durable running - 2 days
Rest - 2 days
Winter training
Monday: Intermittent run 400 to 800 meters
Tuesday: Endurance running 2000 - 4000 meters
Wednesday: same as Monday
Thursday: Same Tuesday
Friday: same as Monday
Saturday: Jumping Technology Sunday: Rest
[Proportion of training content for one week]
Intermittent running - 3 days
Endurance running - 2 days
Jumping technology - 1 day
Rest - 1 day
Winter training
Monday: Intermittent run in short distance
Tuesday: short distance run after starting
Wednesday: Intermittent run of short distance
Thursday: Short-distance running after the start
Friday: same as Monday
Saturday: Variable speed running practice
Sunday: rest
[Proportion of training content for one week]
Short-distance intermittent running - 3 days
Short-distance running after starting - 2 days
Variable speed running practice - 1 day
Rest - 1 day
Spring training period
Monday: short distance fast running training
Tuesday: Jumping technology, sprinting after the start
Wednesday: fast running practice, preparation period:
1. Select and recruit athletes and hold a team meeting.
2. Announce the discipline of the training system.
3. Prepare the equipment needed for training.
The first stage: the physical training stage, mainly based on physical training.
1. Focus on strength training, supplemented by basic skills.
2, based on flexibility training, supplemented by strength and endurance.
3, based on sensitivity training, supplemented by strength and endurance.
Second stage: basic technical training, consolidation and improvement
1. Based on basic technology, supplemented by strength training.
2, based on basic technology, supplemented by flexibility, sensitivity and endurance training.
3. Basic technical comprehensive exercises.
The third stage: the special technology and tactical training phase.
1. Focus on special techniques, supplemented by comprehensive physical fitness exercises.
2. Focused on special techniques and tactics, supplemented by simulated competition exercises.
3. Prepare for the track and field meeting of middle school students in the war city.
Fifth, the number of training and time:
Train four times a week for about 1 hour each time.
Sixth, assessment:
1. Each special requirement requires a timed run once or twice a week.
2. Students will conduct an assessment once a week according to their own special items.
3. Conduct a high-demand assessment at the end of each month.
7. List of athletes:
The track and field team of our school is in the primary stage. The level of sports and competition are relatively comparative, the athletes' physical quality is uneven, the theoretical knowledge is lacking, and the training time is small, so they face many difficulties. We believe that under the support and care of the school leaders, with the support of the class teacher, we have the confidence to cultivate a team of school sports teams with strong strength.
Part 5: Track and Field Team Training Program in 2006
First, the purpose
In preparation for the track and field competition held in the "Liaoning Provincial College Athletics Games" held in Shenyang Normal University in July this year. Under the attention and care of the leaders of the school and the department, the track and field team began to prepare for the winter training and strived to successfully complete the competition and strive for the honor of the school.
Second, the task
Improve the general physical training level and health level, combined with the special characteristics and actual needs of athletes to further focus on the development of strength, speed, endurance and other physical qualities.
Learning and improving the basic skills, players with better conditions can carry out special technical training and gradually improve the training intensity.
Improve the performance of special technology and special sports.
Cultivate the consciousness of athletes' training and establish the will quality of hard work and hard work. Responsibility and sense of honor for the school to win glory.
Strengthen team management and improve the cohesiveness of the team.
Learn some theoretical knowledge about athletics training, knowledge about health and self-monitoring, and prevent injury accidents.
Third, the situation analysis of the players
The team is basically based on the members of the 2005 college and university track and field competition. Four male players are added from the special enrollment students, one male is thrown, one is a long jumper, and the other is a male sprinter. The throwing and jumping group items have been strengthened. The track and field team project focuses on short-span, medium-long running and walking. The man is 100, 200 meters and has a score of 11 seconds. One girl is around 13 seconds, and the girls' 200,400 scores are 26 seconds and 1 minute respectively. The male long jump score is about 7 meters, the male triple jump is 14.20 meters, and the male jump is 1.85 meters. Men's 110 meters high column 15 seconds 7, men's 400 meters 51 seconds, 400 meters column 55 seconds or so. The men’s long-distance running performance is slightly stronger, reaching the level above the second level. Women's discus, javelin has a certain strength, men's shot discus is also good. The above-mentioned basic situation of two women members in the training of undergraduates shows that although athletes have certain sports skills and achievements, they still have a big gap compared with other high-level institutions in the province, and because athletes are relatively lacking. Systematic science training, insufficient training time and often interrupted training because of learning tension. Therefore, athletes' physical fitness and athletic performance levels are quite unstable. However, they still deserve to be the best in the track and field project in the school. They basically have better special ability and physical quality. In particular, they are more enthusiastic about track and field projects and have a strong interest, indicating that they still have special training through the system. Quite the potential for development. Therefore, for this competition, we started from the winter training and were trained by two coaches. The pre-match training will add two coaches to lead the team. Fourth, the plan and specific measures
Winter training is arranged for 1 month, and 6 training sessions are arranged every week, each training session is 2-2.5 hours.
1. The short jump and throwing project is technically strong, and has high requirements for special physical qualities such as speed, strength, explosiveness, sensitivity and coordination. Therefore, winter training should be based on general physical quality and special physical quality. Properly arrange the technical training of the decomposition to improve the basic technology. At this time, general physical training should account for 25-30%, special quality accounts for 35-40%, and technical training accounts for 30%.
2. In the winter long-distance running, the aerobic endurance training should be gradually increased in winter training, and the ability to resist cold in outdoor training should be improved. On this basis, the training intensity will be gradually improved, and the anaerobic endurance training should occupy a certain proportion depending on the person. At the same time, the proportion of general physical training should not be less than 15-25%.
Spring training is scheduled from March 15th to April 29th. 3 training sessions per week for 7 weeks. Each training session is 2-2. 5 hours.
1. In the first two weeks, the rehabilitation training was the main task, and the general physical quality was developed to restore the team members to the functional level at the end of the winter training.
2. After 5 weeks, gradually increase the amount of exercise and exercise intensity, focusing on the development of special special physical quality and special technology, at this time roughly 20-25%, 40-50%, 30-35%.
The training will be arranged from May 6th to July 12th. 6 training sessions per week for a total of 8 weeks. 2.5 hours each time
1. Further improve the special physical quality and special technology. At this time, the training content is roughly divided into: general body training is 5-10%, special physical quality is 40-50%, and special technology is 50-60%. Make pre-match adjustments to prevent the occurrence of injuries and accidents, so that athletes can achieve the best competitive state during the game.
2. Coaches should sum up experience in training, master training information feedback, write weekly and class schedules on time, and conduct targeted training.
In the second half of the year, the training will be arranged from September 11th to December 30th. Two training sessions will be arranged every week for a total of 16 weeks, 2 hours each time. A good summary of the first half of the game, identify the gap, targeted training.
School sports work is an important aspect of comprehensively implementing the party's educational policy and an important part of socialist spiritual civilization. Competitive sports is an important part of school sports. Under the care of the school leaders, with the efforts of all teachers and students, our school's competitive sports will certainly get good results. To this end, the summer training program is specially formulated as follows:
First, the task of teaching and training:
1. Develop students' interest in track and field sports, organize and attract more students to participate in track and field activities.
2. Develop sports qualities such as flexibility, coordination, sensitivity, speed, and bounce.
3. Learn and master the basic activity skills required for all kinds of sports in track and field, gradually develop the correct posture for various exercises, and cultivate the specialty of students.
4. In the training process, we will strive to cultivate students' discipline, love for the collective, politeness, love of learning, courage to endure hardship, and willfulness, so that they can develop in an all-round way.
Second, teaching and training content:
1. Flexibility exercises:
Lifting, flexing, stretching, pendulum, and various forms of looping exercises on the flat, side, and upper sides of the arms.
Practice of flexion, extension, compression, kicking, swinging, winding, and vertical and horizontal exercises of the two legs.
Practice the various flexion, extension, and looping of the whole body.
2. Coordination exercises:
A variety of freehand exercises, marching exercises.
Various skill exercises.
3, speed, sensitive practice:
Half-height lift legs run small, push down high-lift legs, wheels run.
Accelerate to run about 60 meters.
Stand-up starting 30-40 meters.
Various quick reaction exercises.
30 meters, 60 meters time running.
4, endurance practice: cross-country running, natural environment running combined with practice, variable speed running.
5, jumping power and strength exercises:
Various jumping exercises.
A variety of waist, back, abdominal exercises.
Rubber strip.
Third, the number of training and time:
Train 5 times a week for about 2 hours each time.
Fourth, the assessment:
1. Each special requirement requires a timed run once or twice a week.
2. Students will conduct an assessment once a month according to their own special items.
3. Conduct a high-demand assessment at the end of each month.
V. Training requirements:
1. The content, form, and rhythm arrangement of the student training class require a variety of changes. Various practice methods are combined with the game activities as much as possible to stimulate students' interest and interest in track and field sports.
2, training must be based on the body system of the system throughout the year.
3, in a variety of exercises, training students in a reasonable order of force, explosive force and other ideas.
6. Ideological education and management:
1. Combine training and ideological education, consciously cultivate the quality of students' love of the motherland, love school, politeness, civility, and hardship in the process of teaching and training, and arrange excellent sports deeds with plans. Explain, strengthen the contact with the class teacher, parents, school leaders, so that students can be safely trained, there is no "post-solid worry." Through the joint efforts of teachers and students, I believe that the track and field sports of our school will surely achieve a higher level than before in the China Small and Small Athletics Games.
Part 2: School Track and Field Team Training Program
First, the guiding ideology:
School sports work is an important aspect of comprehensively implementing the party's educational policy and an important part of socialist spiritual civilization. Participating in sports competitions organized by various departments is an integral part of school sports. With the normal and orderly development of the school's work, the school sports team was formally established with the care and support of the school leaders, all teachers and parents.
Second, the purpose of the task:
In order to enrich the campus cultural life, improve the level of students' sports, improve the level of sports competition in our school, and meet the city-level track and field.
Third, the basic situation:
The school track and field team is in the initial stage, the level of competition and basic skills are different, and the physical quality is not outstanding, the theoretical knowledge is lacking, and the training time is small, so it faces many difficulties. The advantage is that students are highly motivated and have the spirit of hard work and hard work. Under the attention and care of the school leaders, we will work together to cultivate a team with strong strength.
Fourth, the number of training and time:
Training every day, morning and evening, about 1 hour each time, training five days a week, training on Saturday morning.
V. Assessment:
1. Each special requirement requires a timed run once or twice a week.
2. Students will conduct an assessment once a week according to their own special items.
3. Conduct a high-demand assessment at the end of each month.
Sixth, training requirements:
1. The content, form, and rhythm arrangement of the student training class require a variety of changes. Various practice methods are combined with the game activities as much as possible to stimulate students' interest and interest in track and field sports.
2, training must be based on the body system of the system throughout the year.
3, in a variety of exercises, to train students in a reasonable order of force, explosive force and so on.
7. Ideological education and management:
It is necessary to combine training and ideological education, and consciously cultivate the quality of students' love of the motherland, love of school, politeness, civility, and hardship in the process of teaching and training, and plan to arrange the explanations of excellent sports deeds and strengthen the follow-up The contact between the class teacher, parents, and school leaders enables the students to feel at ease and no worries.
7. List of athletes:
Lu Sihao, three classes, Li Mengyu, three classes, Zhang Yifeng, three classes
Jiang Fujian four classes Wang Zhongyao five classes Chen Ying six classes
Lu Li six classes Zou Xiong Yue six classes Gu Youyou six classes
City training point students: Contemplative Ying Wu Chengjie Zheng Shan
Reserved students: Zhu Jiawen, San Gu, Xi Ping, four classes, Pang Kaiqiang, four classes
Eight, specific training requirements:
Preparation period:
1. Recruit athletes and hold team members' meetings.
2. Announce the discipline of the training system.
3. Prepare the equipment needed for training.
The first stage: the physical training stage, mainly based on physical training.
1. Focus on strength training, supplemented by basic skills.
2, based on flexibility training, supplemented by strength and endurance.
3, based on sensitivity training, supplemented by strength and endurance.
The second stage: basic technical training, consolidation and improvement
1. Based on basic technology, supplemented by strength training.
2, based on basic technology, supplemented by flexibility, sensitivity and endurance training.
3: Comprehensive practice of basic technology.
The third stage: the special technology and tactical development stage.
1. Focus on special techniques, supplemented by comprehensive physical fitness exercises.
2. Focused on special techniques and tactics, supplemented by simulated competition exercises.
3. Participate in the city's small track and field competition
Nine, specific training content:
1. Flexibility exercises:
Lifting, flexing, stretching, pendulum, and various forms of looping exercises on the flat, side, and upper sides of the arms.
Practice of flexing, stretching, pressing, kicking, swinging, winding, and cross-crossing of the legs.
Practice the various flexion, extension, and looping of the whole body.
2. Coordination exercises:
A variety of freehand exercises, marching exercises.
Various skill exercises.
3, speed, sensitive practice:
Run high on the ground.
Accelerate to run about 60 meters.
Stand-up starting 30-40 meters.
Various quick reaction exercises.
30 meters, 60 meters time running.
4, endurance practice: cross-country running, natural environment running combined with practice, variable speed running.
5, jumping power and strength exercises:
Various jumping exercises.
A variety of waist, back, abdominal exercises.
Rubber strip.
Bells and so on.
Part 3: Track and Field Annual Training Program
First, the goal of the annual plan
First, it is necessary to clearly list the indicators of the specific absolute evaluation.
In the sprint project, the annual results may be updated by 100 meters in 0.5 seconds, 200 meters in 0.5 to 0.8 seconds, and 400 meters in 1 to 1.5 seconds. This is for those high level players. In terms of. The national middle school and high school students are hoping for a greater improvement. Furthermore, as a relative evaluation, the rankings in the competition can be set as targets, and combined with the usual training to improve the motivation of training and learning. Therefore, absolute evaluation has a stronger sense of creating results than relative evaluation.
Technical goal
In the sports program, the technical ability check is very important. K. The fundraising 跄芰觳椋 悄 悄 贩 贩 贩 贩 贩 旱 旱 苡糜鎇 苡糜鎇 苡糜鎇 苡糜鎇 苡糜鎇 苡糜鎇 苡糜鎇 苡糜鎇 苡糜鎇 苡糜鎇 苡糜鎇 苡糜鎇 苡糜鎇 苡糜鎇 苡糜鎇 既 既 既 既 既 既 既 既 既 既Which 晔 晔 晔 蚝蟀攵 蚝蟀攵 晔 晔 晔 晔 漵υ跹 漵υ跹 漵υ跹 漵υ跹 攵渭 攵渭 攵渭 11 11 11 11 11 11 11 11 11 11 11 11 11 11 11 11 11 11 11 11 11
Physique goal
● Body aspect: height, weight, chest circumference, fat thickness, etc.
● Strength: grip strength, back muscle strength, leg muscle strength, flexibility, and vertical jump response speed.
● According to physical fitness, testing, medical examination results, set specific goals.
Tactical target
● Psychological aspects: Strengthen psychological training to prevent the phenomenon of dysfunction in major competitions.
● Adjustment: Gradually improve the results through each round of competition. The content and proportion of preparation activities to achieve the goals of the competition should be reflected.
Clarify the sectors of each training period
In the composition of the annual training plan is divided into: preparation period, preparation period of the competition, competition period, post-game transition period
Goals for each training period
1 preparation period
● As a general preparation stage, it is necessary to improve overall physical fitness.
● Balance development of strength, endurance, speed, technology, etc. The training intensity should not be too large, but the amount of exercise should be large.
● In terms of theoretical study, it is necessary to improve the understanding of training knowledge. In terms of psychological preparation, calmness during this period is important to focus on cultivating motivation for learning, especially 85 is the intrinsic motivation. The training environment is best not to change.
● Conduct physical quality tests, medical examinations, grasp the status quo, and develop training standards.
2 match preparation period
As a special preparation stage, based on general physical training, improve the physical fitness. Focus on speed and technology to increase technical training. The exercise load is transformed into a qualitative change from a change in quantity. As a psychological preparation, I am consciously avoiding the excessive fatigue caused by the load reaction of the preparation period, improving the will quality to overcome difficulties, and gradually realizing some psychological demonstrations relative to the competition. Due to the improvement of the environment, the sports performance will increase rapidly, so it is necessary to closely focus on changes in the environment such as intensive training. In the later stages of training, before the competition, actively participate in some competitions that are not very competitive. The results obtained during this period are important for future competitions.
3 competition period
Adjust the good competitive state and keep it through training.
● The conditions for achieving the expected results during this period are gradually increasing the intensity of training, the diversity of training content, and the number of appropriate matches. The main purpose of this period was to achieve good results in important competitions. Use other competitions participating in the period as a training tool.
● During the first half of the competition period, don't be afraid of failure, accumulate experience in the competition, and apply it to important competitions in order to achieve better results.
● As an important factor in technology, it is possible to play competitively in any situation. Therefore, we must improve the ability to play the competition. 86 In terms of psychological state, it is necessary to eliminate unstable factors, relieve fatigue, and have strong self-confidence and desire to win. No matter what difficulties are encountered, they are not discouraged.
● Do not arrange a full rest for more than two days before the competition.
Training program for each training period
Preparation period
Training phase...intensive phase
Muscle strength...maximum muscle strength
Durability...speed endurance
Speed...speed ability -) rhythm running
Eruption... instantaneous explosive training
July: Rest period
August - October
Monday: Strength training
Tuesday: Endurance running 2400-3200 meters
Wednesday: Strength training with Monday
Thursday: Endurance running 2000-5000 meters
Friday: same as Monday
Saturday: rest
Sunday: rest
[Proportion of training content for one week]
Strength training - 3 days
Durable running - 2 days
Rest - 2 days
Winter training
Monday: Intermittent run 400 to 800 meters
Tuesday: Endurance running 2000 - 4000 meters
Wednesday: same as Monday
Thursday: Same Tuesday
Friday: same as Monday
Saturday: Jumping Technology Sunday: Rest
[Proportion of training content for one week]
Intermittent running - 3 days
Endurance running - 2 days
Jumping technology - 1 day
Rest - 1 day
Winter training
Monday: Intermittent run in short distance
Tuesday: short distance run after starting
Wednesday: Intermittent run of short distance
Thursday: Short-distance running after the start
Friday: same as Monday
Saturday: Variable speed running practice
Sunday: rest
[Proportion of training content for one week]
Short-distance intermittent running - 3 days
Short-distance running after starting - 2 days
Variable speed running practice - 1 day
Rest - 1 day
Spring training period
Monday: short distance fast running training
Tuesday: Jumping technology, sprinting after the start
Wednesday: fast running practice, preparation period:
1. Select and recruit athletes and hold a team meeting.
2. Announce the discipline of the training system.
3. Prepare the equipment needed for training.
The first stage: the physical training stage, mainly based on physical training.
1. Focus on strength training, supplemented by basic skills.
2, based on flexibility training, supplemented by strength and endurance.
3, based on sensitivity training, supplemented by strength and endurance.
Second stage: basic technical training, consolidation and improvement
1. Based on basic technology, supplemented by strength training.
2, based on basic technology, supplemented by flexibility, sensitivity and endurance training.
3. Basic technical comprehensive exercises.
The third stage: the special technology and tactical training phase.
1. Focus on special techniques, supplemented by comprehensive physical fitness exercises.
2. Focused on special techniques and tactics, supplemented by simulated competition exercises.
3. Prepare for the track and field meeting of middle school students in the war city.
Fifth, the number of training and time:
Train four times a week for about 1 hour each time.
Sixth, assessment:
1. Each special requirement requires a timed run once or twice a week.
2. Students will conduct an assessment once a week according to their own special items.
3. Conduct a high-demand assessment at the end of each month.
7. List of athletes:
The track and field team of our school is in the primary stage. The level of sports and competition are relatively comparative, the athletes' physical quality is uneven, the theoretical knowledge is lacking, and the training time is small, so they face many difficulties. We believe that under the support and care of the school leaders, with the support of the class teacher, we have the confidence to cultivate a team of school sports teams with strong strength.
Part 5: Track and Field Team Training Program in 2006
First, the purpose
In preparation for the track and field competition held in the "Liaoning Provincial College Athletics Games" held in Shenyang Normal University in July this year. Under the attention and care of the leaders of the school and the department, the track and field team began to prepare for the winter training and strived to successfully complete the competition and strive for the honor of the school.
Second, the task
Improve the general physical training level and health level, combined with the special characteristics and actual needs of athletes to further focus on the development of strength, speed, endurance and other physical qualities.
Learning and improving the basic skills, players with better conditions can carry out special technical training and gradually improve the training intensity.
Improve the performance of special technology and special sports.
Cultivate the consciousness of athletes' training and establish the will quality of hard work and hard work. Responsibility and sense of honor for the school to win glory.
Strengthen team management and improve the cohesiveness of the team.
Learn some theoretical knowledge about athletics training, knowledge about health and self-monitoring, and prevent injury accidents.
Third, the situation analysis of the players
The team is basically based on the members of the 2005 college and university track and field competition. Four male players are added from the special enrollment students, one male is thrown, one is a long jumper, and the other is a male sprinter. The throwing and jumping group items have been strengthened. The track and field team project focuses on short-span, medium-long running and walking. The man is 100, 200 meters and has a score of 11 seconds. One girl is around 13 seconds, and the girls' 200,400 scores are 26 seconds and 1 minute respectively. The male long jump score is about 7 meters, the male triple jump is 14.20 meters, and the male jump is 1.85 meters. Men's 110 meters high column 15 seconds 7, men's 400 meters 51 seconds, 400 meters column 55 seconds or so. The men’s long-distance running performance is slightly stronger, reaching the level above the second level. Women's discus, javelin has a certain strength, men's shot discus is also good. The above-mentioned basic situation of two women members in the training of undergraduates shows that although athletes have certain sports skills and achievements, they still have a big gap compared with other high-level institutions in the province, and because athletes are relatively lacking. Systematic science training, insufficient training time and often interrupted training because of learning tension. Therefore, athletes' physical fitness and athletic performance levels are quite unstable. However, they still deserve to be the best in the track and field project in the school. They basically have better special ability and physical quality. In particular, they are more enthusiastic about track and field projects and have a strong interest, indicating that they still have special training through the system. Quite the potential for development. Therefore, for this competition, we started from the winter training and were trained by two coaches. The pre-match training will add two coaches to lead the team. Fourth, the plan and specific measures
Winter training is arranged for 1 month, and 6 training sessions are arranged every week, each training session is 2-2.5 hours.
1. The short jump and throwing project is technically strong, and has high requirements for special physical qualities such as speed, strength, explosiveness, sensitivity and coordination. Therefore, winter training should be based on general physical quality and special physical quality. Properly arrange the technical training of the decomposition to improve the basic technology. At this time, general physical training should account for 25-30%, special quality accounts for 35-40%, and technical training accounts for 30%.
2. In the winter long-distance running, the aerobic endurance training should be gradually increased in winter training, and the ability to resist cold in outdoor training should be improved. On this basis, the training intensity will be gradually improved, and the anaerobic endurance training should occupy a certain proportion depending on the person. At the same time, the proportion of general physical training should not be less than 15-25%.
Spring training is scheduled from March 15th to April 29th. 3 training sessions per week for 7 weeks. Each training session is 2-2. 5 hours.
1. In the first two weeks, the rehabilitation training was the main task, and the general physical quality was developed to restore the team members to the functional level at the end of the winter training.
2. After 5 weeks, gradually increase the amount of exercise and exercise intensity, focusing on the development of special special physical quality and special technology, at this time roughly 20-25%, 40-50%, 30-35%.
The training will be arranged from May 6th to July 12th. 6 training sessions per week for a total of 8 weeks. 2.5 hours each time
1. Further improve the special physical quality and special technology. At this time, the training content is roughly divided into: general body training is 5-10%, special physical quality is 40-50%, and special technology is 50-60%. Make pre-match adjustments to prevent the occurrence of injuries and accidents, so that athletes can achieve the best competitive state during the game.
2. Coaches should sum up experience in training, master training information feedback, write weekly and class schedules on time, and conduct targeted training.
In the second half of the year, the training will be arranged from September 11th to December 30th. Two training sessions will be arranged every week for a total of 16 weeks, 2 hours each time. A good summary of the first half of the game, identify the gap, targeted training.
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