Physical training plan 1 1. Run back
This is relatively simple and does not need a particularly complicated introduction. Free throw line, midfield line, opposite free throw line, opposite bottom line, pay attention to complete the whole process at full speed, and pay attention to stepping on the line.
Second, the longitudinal 6-run training.
Start from one end line, run quickly and straight to another end line, and then run back to the starting point.
Iii. 17 Running Training
Starting from the sideline on one side of the court, quickly run straight to the sideline on the other side and quickly return (remember to go back and forth twice, a total of 17 runs). This training is the most important item in the physical examination of CBA and NBL at present, and many athletes have folded in this item, which shows its importance. I hope everyone will exercise seriously. 17 times, and the standard is 1 minute 06 seconds. See if you can finish it.
Fourth, variable speed running training.
Four different speed forms: jogging, striding, extreme speed running and deceleration running. Start from an end line and jog to the free throw line; Then accelerate and run to the center line at a speed of three quarters; Accelerate again and run to the other side of the free throw line with all your strength; Finally, slow down and run to another finish line. Then return immediately and repeat this speed form, running 4-6 times in total.
Five, X run training
X-run training requires athletes to face the field, run to the opposite corner at full speed from the lower right corner, then slide defensively to the right corner along the end line, turn to face the field, run to the opposite corner at full speed, then slide defensively to the starting point along the end line and turn to face the field. According to this requirement, a complete X run is repeated for 2-3 times.
Six, interval running training
This is also a very painful training.
It includes four parts of extreme speed running, and there is a fixed time interval between each two. Double the width of the stadium.
Start from one sideline, run 15 times between two sideline, and then rest 1 min.
Then run 12 laps between the two sideline lines, and then rest for 45 seconds.
Then run 9 laps between the sideline and rest for 30 seconds.
Finally, run 6 laps between the two sideline lines.
In this way, an interval running training is completed.
Seven, full-court fast dribbling training
Holding the ball facing the court, starting from one end line, the right hand dribbles the ball quickly to the other bottom line; Turn around and change hands. Dribble quickly with your left hand and run back to the starting position. Turn around, dribble quickly to the midfield line with the right hand, change hands, dribble quickly to the end line with the left hand, turn around, change hands, dribble quickly to the center line with the right hand, change hands, and dribble quickly to the starting position with the left hand. Turn around, dribble with your right hand to the free throw line, change hands, dribble with your left hand to the center line, change hands, dribble with your right hand to another free throw line, change hands, and dribble with your left hand to the baseline. Then return in the order of changing hands just now.
Upgrade: After each trip, add a layup target.
Eight, full-court Z-fast dribbling training
Facing the court, stand at the bottom corner of one side of the penalty line, start from the right sideline of the bottom corner of the penalty line, and dribble quickly with your left hand to the left corner of the penalty line (pay attention to dribbling alternately with your hands). Then change hands and dribble quickly with your right hand to the right outside of the middle circle. Change the left hand again, and the left hand dribbles quickly to the left corner of the opponent's free throw line (pay attention to the direction change). Then change hands, dribble the ball quickly with your right hand and run back to the right foot in the penalty area. Turn around again, dribble with your right hand, and come back quickly in order and as required. Repeat 4-6 times.
Upgrade: End each practice with a layup goal.
Chest passing full-court sprint training
Distance between two people: width of restricted area
Full speed ahead Practice back and forth! Pass the ball with both hands! 2-3 round trips!
X. Practice the touchdown pass at the highest speed in the whole court.
Same as above, just change the hands chest pass to the ground pass.
Eleven, sideline sprint board target training
One of the two players stood in the penalty area near the basket as a passer, facing the shooter. The other, as a shooter, faces the court and starts from the left side of the end line. In the process of running, he should watch the passer run quickly to the basket and go straight ahead, without bypassing the basket. When the passer passes a rebound ball on the floor at a distance from the shooter, the shooter will score a right-handed ball on the rebound side without dribbling or moving.
Then, without any pause, the shooter quickly rushed to the opponent's sideline, turned back immediately after touching the sideline, and left the door as before after catching the ball. Repeat the exercise 3-5 times. You can also practice from a 45-degree angle. You can also make a reverse layup or dribble before layup.
Twelve, half-time sprint corner stop jump shot training.
The two players are a passer and a shooter. The shooter starts from the middle circle and quickly runs to the left corner of the free throw line to catch the ball and stop the jumper. Then run back to the starting point. Then run quickly from the starting point to the right corner of the free throw line, catch the ball and stop the jumper. Repeat the same exercise 10 times, shooting 5 times on each side.
The second part of physical training plan Physical training is the foundation of all ball games, and any sport has certain requirements for physical fitness. You must have a good physical fitness before you can finish all kinds of movements accurately. For basketball, the most important thing is the following five basic qualities.
keep patience
The first thing to pay attention to is endurance. If you don't have good physical fitness and endurance, you can't finish the whole game, so you should put endurance first.
speed
Only endurance and speed can lead the basketball court. In addition, both fast break and defense need high speed, and basketball fans with good speed can often have an advantage in the game. The connotation of speed also includes explosiveness, which is needed when rebounding and preventing jump shots.
force
Speed and strength are brothers, and they are closely related. Strength is the foundation of speed. Only good leg strength can support the physical requirements of rapid exercise. Strengthening strength exercises is of great help to improve other basic qualities.
Core position
That is, the waist and abdomen muscles. In addition to the well-known muscle groups such as chest, back, shoulders and legs, there are many small muscles that help to adjust the balance of the body. The most important ones are the waist and abdomen muscles and the lower back muscles, which are the core parts.
psychological diathesis
The most important thing that is often overlooked by others is psychological quality, which is very important whether playing ball or living. No matter how good endurance, strength, explosiveness and psychological quality are, it is difficult to give play to their advantages, including NBA stars, and they will also behave abnormally on the court because of their psychological quality. Therefore, it is very important to maintain a good and peaceful mental state.
endurance training
We can divide endurance into three categories: cardiopulmonary function, muscular endurance and perseverance. All aerobic exercises can train cardiopulmonary function and muscle endurance, and running is one of the easiest endurance training programs for the general population. What is worth mentioning is spinning, which is a comprehensive whole-body exercise that combines endurance and explosiveness, such as standing and climbing, suddenly increasing bicycle resistance, bending over and riding quickly and so on. When doing strength exercises, lower load and higher frequency can also train muscle endurance. Endurance is actually the longest test of your endurance, to see if you can persist to the end, so it is actually a very broad concept and also related to perseverance. Sometimes spiritual things are often the most important.
Speed training
If you want to practice more speed, you must strengthen the speed on the basis of endurance training, and at the same time, it must be closely combined with the practice of strength and explosiveness. Legs must have strength, so that they can have explosive power and speed. Therefore, to practice speed, we must first practice strength and endurance, and practice local strength, which will be introduced in "Strength Training". Speed training generally uses a treadmill to adjust the speed, and some sprint outside. In addition, the exercises specially aimed at explosive force can be completed by cycling at variable speed with spinning bike, bending over and riding quickly, and running at variable speed with treadmill. Outdoor reentry running and variable speed running are also good explosive training methods.
Strength training
As mentioned earlier, strength and endurance are the basis of other qualities, so strength training is particularly important. When we observe NBA stars, we can find that their shoulders are the most developed, and their chests, backs and legs are also very strong. Therefore, strength training is a comprehensive exercise. As far as basketball is concerned, it is more important to practice the following parts: shoulders, arms, back, chest and legs. For these points, we should focus on local strength training, and it is easy to stand out on the basketball court if we do these strength training well.
Core position
Training is waist and abdomen, and strength is divided into upper abdomen, lower abdomen, lateral abdomen and low back exercises. Waist and abdomen training does not need to use too much weight, and can be practiced by hand, but it needs to be repeated several times. In addition, Pilates course is one of the best training courses to strengthen waist and abdomen strength. If possible, you can join your training plan.
psychological diathesis
I'm afraid the training of psychological quality can't be completed in the gym. Of course, if you can keep practicing the above five basic physical qualities, it is a big test of perseverance in itself, so it is also helpful to strengthen psychological quality. However, the cultivation of psychological quality is more the accumulation of experience and the test of courage, not the problem that the gym can solve, but the result of accumulation over time.
Physical Training Plan Part III Summer Running
After the holiday, my grandmother and I went to my aunt's house in Linyi, where I started my "physical training plan". The main exercise program is running. On the second day of my arrival, I made a plan of "practicing for half an hour early and practicing for half an hour late".
Run against the morning sun
In the morning, I set an alarm clock to get up at 6 o'clock every day. After washing my face and brushing my teeth at home, I set off at half past six and went to the square of the community. There is a pond and a path around it. I run there. On the first day, I thought it would be okay to run more than a dozen laps in such a short distance. But as soon as I ran to the third lap, I was out of breath and had a negative sense of giving up. After that, I adjusted my breath, slowed down my running speed for a while, and finally made it to the seventh lap. Although I feel that my muscles are not so tired, my breathing and heartbeat are getting faster and faster. Finally, after only running the tenth lap, I was full of sweat. I leaned against the railing by the pool and let the sweat drop into the water. I counted 35 drops of sweat. The next day, I decided to run ten laps first, and then continue to add laps. It's even harder to run on this day. I'm sweating profusely. In addition, I just started exercising the day before, and my muscles were sore. Finally, I went directly to the grass next to me.
After that, I will get up early every day and keep running. Although I am sweating every time, I feel very comfortable after sweating.
Watch the moon move
I will also come downstairs to practice running in the evening. I ran from the northernmost part of the community to the southernmost part, so I ran back and forth. That night, the moon was round and the sky was clear. I'm watching the moon move, which is slower than in the morning. Talk to the moon and watch it run forward. While humming the melody of Running, I gasped. I ran four times on the first day, nearly 1600 meters. Without the fatigue during the day, I feel more comfortable, as if I had left all my troubles on the road, and I became extremely carefree and comfortable. Then sit on the stones by the roadside and enjoy the moonlight.
Although this kind of morning running and fun run was considered a difficult thing at first, I can gradually realize the fun and become a hobby and habit.
Physical Training Plan 4 I. Training Plan:
The teaching and training of track and field should be based on the characteristics of children, step by step, treat them differently, arrange the amount of exercise reasonably, train strictly, strictly, accurately and intuitively, pay attention to physical training and basic technical training, and lay a good foundation from childhood.
A, comprehensive physical training based on speed and jumping ability.
B, initially master the basic technical essentials of individual events such as walking, running, jumping and throwing.
2. Arrangement and proportion:
First, each training time is 60 minutes.
B. Proportion: 65-70% of the total physical training and 30-35% of the technical training.
3. Training content and means:
A. Walking: Training athletes' correct movements and coordination ability.
It means: small steps, big steps, straight lines, straight lines, and a runway with a width of 20~ 30CM.
B. Running: Master the correct running essentials and develop quality and speed.
Means: 1) Special running exercises: short-step running, leg-lifting running, reverse pedaling running and swing arm training.
2) Standing and starting practice: listen to the password and practice standing and starting in combination with 20~ 30 meters running.
3) Speed training: combined with the teaching of running skills on the way.
1, 30 ~ 60m running, combined with improved technology.
Repeat running for 40 ~ 80m with improved stride.
30~ 60 meters running time
Roller skating relay race, shuttle relay race, small football match
C. jumping: master the basic action essentials of jumping and develop the quality of jumping.
In fact, physical training is not only the focus of track and field training, but also an aspect that all events need to be trained, because it is directly related to how much potential we can develop in the later stage. At the same time, in physical training, we should also pay attention to the total combination of diet and work and rest in order to achieve better results.