Although the coordination ability is related to genetic factors, it can be gradually improved through intensive training the day after tomorrow. Of course, you may feel that you are learning slowly at first, but after a period of practice, you may find that the time for you to learn new difficult movements will gradually shorten, which shows that your physical fitness, especially your coordination ability, has gradually improved.

As for flexibility, although boys are slightly worse than girls (I don't know if you are a boy or a girl), you can improve it through practice. You study physical education, and some simple flexible quality exercises are applicable, but you must follow the principle of gradual physical exercise when practicing.

There are about nine ways to coordinate training:

1, all kinds of physical exercises that are not used to sports;

2. Complete the action in reverse;

3. Change the pace and rhythm of your habits;

4. Complete complex actions with the help of games;

5. Require creative changes in the way of completing actions;

6. Use unaccustomed combined movements to make the mastered movements more complicated to practice;

7. Change the scope of the action space;

8. Use all kinds of instruments or natural environment to do all kinds of complicated exercises;

9. Timely use signals or conditional stimuli to make athletes do various exercises to change their movements.

The frequency of coordination training at the grassroots level is higher. Of course, if a person is more than two meters long, the movements are still uncoordinated and the frequency is higher. In the preparation period, the frequency is preferably two or three times a week, with at least ten movements, and each movement is practiced at least three to five times.

The arrangement of coordinated training prescription is a kind of intensive training, which needs to lay a good foundation in preparation period and exercise period, and there is no special coordinated training in adjustment period and competition period. In the prescription arrangement, we can follow the 20 items listed in the above training methods, plus other items compiled by the coach. The intensity is 70% and the frequency is three times a week.