A: Balance the dumbbells and raise your arms forward.
Methods: Stand on the balance mat with your feet, keep your body upright, and hold the dumbbell with both hands before lifting it. With the increase of training difficulty, it gradually transitions to standing on the balance mat with one foot to complete the action, and finally standing on the balance mat with one foot closed to complete the action.
Requirements: Keep your arms straight and your shoulders, hips and knees fully extended to keep your body upright and stable.
B: Balance pad, hip extension, knee extension, dumbbell, arms forward.
Methods: Stand on the balance mat with your feet, keep your hips bent and your knees bent, hold the dumbbell with both hands and keep it parallel to your thighs, then stretch your hips and knees, and hold the dumbbell with both hands and lift it up. With the increase of training difficulty, it gradually transitions to standing on the balance mat with one foot to complete the action, and finally standing on the balance mat with one foot closed to complete the action.
Requirements: Hip extension and knee extension should be consistent with the lifting of hands, arms should be straight, shoulders, hips and knees should be fully extended, and the body should be upright and stable.
Function: AB two movements are consistent with the athlete's movement structure in the transition zone before take-off, which mainly develops the athlete's ability to stretch his hips and knees and keep his body balanced and stable when helping to slide; Develop the strength of deltoid muscle group, which is the main muscle group used by athletes when swinging their arms in the air; Strengthen the strength and proprioception of muscles and ligaments around athletes' ankles and knees.
(2) The main physical training methods of technical links in air and turning stage.
Answer: supine Swiss ball left-right rotation practice
Methods: Lie on your back on the Swiss ball, with your back supported on the Swiss ball, with your legs straight, toes hooked on the ground, feet on the ground, hips, knees, ankles and head on the same level, arms straight and vertical, hands turning to the right as much as possible, and then turning to the right as much as possible, repeating 8- 10 times on each side.
Requirements: During the practice, don't move your arms, and the movements should be completed by the rotation of the upper body. In the process of rotation, the body should maintain balance and stability.
B: Lie on your back with a Swiss ball, elastic belt, and press your legs and arms.
Methods: Lie on your back on the Swiss ball, with your back supported on the Swiss ball, your legs straight, your toes and heels touching the ground, and your hips, knees, ankles, head and arms are on the same level. After your arms are straight, hold elastic belt, with one leg tied to the elastic band, the other leg tied to the other leg, and your arms pressed to the front and front of your body.
Requirements: In the process of practice, you should rely on the coordination of the whole body muscles to complete the action. In this process, you should keep your body balanced and stable, and don't hold your head up with your chest to keep your body straight and stable.
Function: AB two movements mainly develop athletes' rectus abdominis, oblique abdominis, oblique abdominis, thigh muscles and hip muscles, develop athletes' turning ability, keep the body stretched and tightened during turning, and develop athletes' overall coordination quality and the ability of body stability, balance and control.
(3) The main physical training methods of technical links in the landing stage.
A: eccentric training of quadriceps femoris in situ.
Methods: Athletes wear sand clothes, hold dumbbells by their ears, stand on the balance mat and do explosive squats until their thighs are parallel to the ground. With the increase of training difficulty, gradually transition to jump on the balance pad to complete the action, and finally close your eyes and jump on the balance pad to complete the action.
Requirements: Athletes should keep their body balanced and stable during the squat. The lower and upper bodies should not lean forward, avoid hunching back and waist, and do not bend or abduct their knees.
B: load landing simulation exercise
Methods: Athletes wear sand clothes, bend their hips and knees for half a squat, hold dumbbells parallel to their thighs, jump out of the box, do imitation landing movements and land on the balance mat. When landing, first do the imitation of falling head-on, and then do the imitation of turning 180 degrees and turning 360 degrees. With the increase of training difficulty, gradually transition to jump on the balance pad to complete the action, and finally close your eyes and jump on the balance pad to complete the action.
Requirements: Athletes should be balanced and stable when landing. In the process of squatting, do not lean forward, avoid hunching back and waist, and do not bend or abduct your knees.
Function: AB's two movements are consistent with the athlete's landing movement, which develops the centrifugal buffering ability of the athlete's quadriceps and the control, stability and balance ability of the athlete's body when landing.