Taking Anhui as an example, physical education in senior high school entrance examination is divided into compulsory and optional items.
Required items: boys 1000m/ girls 800m m.
Optional items: A. Skipping rope B. Solid ball C. Pull-ups (male) D. Sit-ups (female) E. Basketball F. Football G. Volleyball H. Sitting forward.
Introduction of Sports Option in Senior High School Entrance Examination —— Skipping Rope
1. Examination rules
There are also some differences in the examination rules in different regions. At present, there are three main modes of advanced placement examination in China, namely, dynamic jump, pre-order jump and disorderly jump. Each skipping test, each person jumps 1 time, and each group 1 to 8 people. The number of valid times measured by the electronic skipping counter within 60 seconds is regarded as a valid score. Jumping means that when the examinee hears the signal of "ready to start", his feet jump up, and at the same time, his hands shake the skipping rope from back to front, counting every shake and stopping when he hears the signal of ending;
Pre-jump is pre-jump, with password broadcast. After the password broadcast, the referee will open the skipping button and shout the password "jump", and the timing will officially start. In the examination room, candidates can improve their reaction speed by pre-jumping, and at the beginning of timing, their skipping speed will also reach the high-speed output stage, thus improving the skipping performance as a whole.
Jumping without command refers to playing a project without a password. After the jump rope button is activated, the sensor in the jump rope senses that the jump rope has made a whole turn, and the jump rope starts to count and record the number of jumps in one minute.
Warm-up activities
Skipping rope tests the stability and core of the upper and lower limbs, so warm-up activities can be carried out in small steps in situ, mainly to activate the nervous system.
The trainer first separates his feet, bends his knees, leans forward, arms in tandem, and assumes a swing arm posture.
Take small steps alternately with your feet quickly and continuously, and your arms naturally swing back and forth. Repeat the prescribed time. Important note: The body remains stable during the whole process, and the frequency of swinging arm is less than that of pedaling with both feet.
3. Skipping skills+breathing skills
balance
If you want to jump rope steadily, then balance is a key factor in sports skills. When skipping rope, make sure that the center of gravity falls on the palm of your front foot and your knees are slightly bent. When jumping, the feet should not exceed 1 inch from the ground. At the same time, the wrist is stiff and the elbow is close to the body. Keep your upper body upright and look straight ahead.
take off
Jumping should be ankle, calf, knee joint and hip joint together, pushing up the body through the forefoot. When the foot leaves the ground, the toes are down.
fail
When landing, the ankles, knees and hips should be cushioned, and the contact between the feet and the ground should be as short as possible, and the heels should not touch the ground.
Breathing pattern
It is normal to gasp when jumping rope at first. This is because the trainer's physical fitness can't keep up, and he can't find the rhythm when he accelerates breathing. Here are some suggestions.
1, don't exhale with your mouth open. It is recommended to combine your mouth and nose with breathing, and breathe with your mouth slightly open.
2. Don't gasp, practice the rhythm of slow and deep breathing.
3, skipping beginners, you can jump twice and breathe once, and you can breathe 4-6 times after proficiency.
4, tighten the abdominal core, carefully understand the feeling of abdomen, do not lick your stomach.
5, don't deliberately think about breathing, first correct the correct skipping posture, and then slowly master the breathing rhythm.
4. Full marks training plan
In fact, there are many ways to jump rope online, but the scheme summarized below today is very suitable for students with poor foundation.
1. 10 second one-handed rope handle: fix the arm posture and strengthen the arm strength;
2. 15 second fast leg lift or 1 minute 160-200 height 10CM, mainly to improve endurance, cardiopulmonary breathing ability, leg strength and leg changing speed.
3. Target jumping exercises: 10 seconds for 25-30 times, 10 seconds for 35-40 times, and 10 seconds for more than 45 times, which can effectively improve the trainees' proficiency in basic jumping posture and confidence in completing the goal.
4. Simulated exam practice, timed for one minute, and the target jump 180.
It is worth noting that when trainers choose skipping rope, it is best to choose skipping rope for senior high school entrance examination similar to Yousheng Sports. The general plastic skipping rope is very light, which can exercise wrist strength, and with the self-locking design, the length can be easily adjusted. Double bearings are used inside, which is very silky. After all, the examination speed is exquisite, the metal bearing rotates faster, and the effect of speeding up scoring is more obvious. Finally, help candidates reach the full mark level of skipping rope in the senior high school entrance examination.