The 800-meter race is a typical aerobic and anaerobic race. The requirements for aerobic energy supply and anaerobic energy supply are very high. Therefore, training should not only improve the function of the heart and circulatory system, but also enhance the ability of aerobic energy supply; It is also necessary to improve muscle working ability and enhance anaerobic energy supply ability.
The physiological function of variable speed running is firstly to increase the heart capacity and improve the heart's ability to pump blood to the circulatory system during running, so as to better provide blood for working muscles and improve aerobic metabolism, that is, to improve endurance.
The physiological function of interval running is to cause "excessive acidification" of muscle blood. In order to eliminate the influence of "over acidification" on muscle working ability, it is required to have a large amount of alkali reserves in the blood to play a neutralizing role. Athletes have the ability to better resist "over acidification" and lack of oxygen for a long time, so they improve their anaerobic energy supply ability, that is, speed endurance.
Running at a constant speed (or at a fixed time) also has the same physiological effect as running at a variable speed. If used frequently, it will affect the biochemical changes of muscle contraction, increase glycogen in muscle, and improve the ability of aerobic decomposition to produce energy needed for muscle contraction. On the contrary, the anaerobic decomposition ability needed to exert speed will be relatively weakened due to lack of exercise, which will affect speed and then affect other special achievements, so it is not suitable for sports candidates' 800-meter training.
Physical education candidates 800 meters training,
In the first stage, variable speed running training is often used; In the second stage, variable speed running and interval running training are alternately adopted; In the third stage, interval running training is mostly used.
Second, arrange the 800-meter training in the weekly training plan reasonably.
The weekly training plan is formulated according to the tasks, contents and requirements stipulated in the stage training plan. When making a weekly training plan, we should accurately grasp the training situation of the trainees, carefully consider the exercise load of the training according to the existing training level of the trainees, and give consideration to all special trainings. The 800-meter training arrangement in the weekly training plan: the first and second stages are generally twice a week, the third stage is not less than once a week, and the training interval is not less than two days; It must be separated from strength quality training (especially barbell weight training), and it is usually arranged one or two days before high-intensity strength quality training, or on weekends, through Sunday adjustment, in order to achieve excessive recovery.
Third, the amount and intensity of exercise in a training class.
In the 800-meter training of physical education candidates, the exercise load is gradually increased in the first stage, the intensity of the exercise load is increased in the second stage, and the intensity is only increased in the third stage, without increasing the amount of exercise (or appropriately reducing the amount of exercise). The following is the teaching plan for the volume and intensity of the second stage 800-meter training:
1.
Arrangement of exercise and intensity of variable speed running
The running amount of each training class is about 4 times of the special distance of 800 meters. For example, if150m and 200m are used as fast running and100m is used as jogging adjustment, the training amount is: running 12 ~ 14 fast running150m+jogging100m. Or run 10 ~ 12, run 200m+jog100m. The intensity of the fast running period is not less than 70%, and the jogging period is not more than 3 times of the fast running period.
2.
Exercise and intensity arrangement of interval running
The running amount of each training class is about 3 times of the special distance of 800 meters. If the interval running of 200m, 300m and 400m is adopted, the training amount is:10 ~12 200m; Or 6 to 8 300-meter runs; Or five or six 400-meter races. The intensity of running is not less than 80% of your top speed. If the intensity of running is below 70%, it is not enough to stimulate people's body and has little significance to improve their performance.
Four. Run a few hundred meters every day for a month.
The endurance is improved.
Standing long jump is the simplest and most effective means to test the explosive power of lower limbs and the coordination ability of the whole body. In physical education teaching, the complete technical action of standing long jump consists of four parts: pre-swing, take-off, flying and landing. Through my teaching practice, I have continuously improved my training methods and achieved good results. Now talk about the teaching method of standing long jump.
Master the technical essentials of action
Pre-swing: open your feet left and right, shoulder width apart, and swing your arms back and forth. When swinging forward, straighten your legs. When swinging backwards, bend your knees to lower your center of gravity, lean forward slightly, and swing your hands backwards as much as possible. Key points: coordination of upper and lower limbs. When swinging, the center of gravity is lowered by stretching and bending, and the upper body leans forward slightly.
Take-off and take-off: push your feet to the ground quickly and forcefully, swing your arms slightly from back to front, jump forward and take off, and fully expand your body. Key points: the pedal should be fast and powerful, the leg pedal and the hand swing should be coordinated, and the aerial exhibition should be sufficient, emphasizing the instantaneous pedal action before the forefoot leaves the ground.
Landing cushion: abdomen tuck, leg lift, calf stretch forward, arm swing back forcefully, knee bend and landing cushion. Key points: grasp the timing of calf extension, bend your legs forward, swing your arms backwards, and don't fall backwards after landing.
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Shot put is a powerful throwing event. In addition to the general physical fitness, you must also have the special qualities needed to adapt to the shot put. At the same time, the better the sports performance, the higher the requirements for special quality. The special quality of shot put mainly includes special strength, special speed and action speed.
And special endurance. Among them, the most important is the special strength, the biggest feature of which is the explosive force, which depends on the combination of speed and strength, but it must be based on the basic strength, and the basic strength and speed strength are complementary and interdependent. Judging from the action of shot put technique, it is not a simple throwing arm that straightens quickly at last, but the whole body carries out secondary explosive force. Therefore, in the training to improve the special quality, it is mainly to develop the explosive force of the whole body muscles. In the usual training practice, I have been exploring constantly, and found that the strength training of middle and small athletes is mainly dynamic exercises, which can increase their strength without reducing their speed, increase their speed without reducing their strength, make full use of the excellent sports facilities of the school-fitness equipment, and make a dynamic exercise combination by myself, focusing on developing the flexors, triceps brachii, elbow muscles, deltoid muscles, pectoralis major muscles and abdomen of athletes' arms and fingers. Then combine special strength with technical training. The specific training methods are as follows:
First, the dynamic exercise combination:
Inclined sit-ups: 20X3 group
Bench press
10X3 group
Leg flexion and extension under load: 20X3 group
Suspension swivel
10X3 group
Double-arm weightlifting: 20X3 group
50-meter acceleration run 3 groups
This group of dynamic exercises has low load and moderate intensity, which is very suitable for the development of small and medium-sized mobilization.
The training of quantity needs to complete three groups in succession. This group of exercises is not easy to get tired, but can be repeated many times.
Second, develop the combination of explosive force training and shot put technical training;
1. Finger prone, constantly grasping the shot put with different weights.
2. Use barbells with different weights to quickly push forward, obliquely push and push the shot with different weights in situ.
3. Continuous leapfrog and continuous sliding with resistance and load.
4. Carry out lateral bending and turning exercises with load, complete technical movements with rubber strip traction, and practice body surpassing instruments.
5. Load-bearing squat combined with lift heel exercises to complete the shot put technique with different weights.
6. Various jumping exercises and running exercises.
Third, matters needing attention:
When using the above two methods, we should pay attention to the following points:
1. Take turns to train every other day;
2. When developing athletes' explosive power training, combined with the development of basic strength exercises, keep the special training load at a reasonable rhythm;
3. Reasonably arrange relaxation exercises after weight-bearing exercise to keep muscles relaxed at will;
4. In the development of special strength training, we should combine the technical structure of shot put, arrange a lot of weight-bearing sliding exercises and push various instruments with different weights through approaching shot put technology, so as to combine the explosive force, speed and agility of each joint and limb in harmony.