1, factors affecting coordination
The factors influencing coordination are:
(1) interactive inhibition-inhibition or prevention of nerve impulses that dominate the muscles of the opposite side.
(2) Strength-relaxation and contraction of negative muscles.
(3) The appearance of endurance fatigue has an influence on fine movements.
(4) Mental exercise-Mental exercise can improve mental concentration.
(5) proprioception-the tension of muscle joints in position.
2. Coordination training theory.
Coordination means that the body acts on muscle groups at the right time, in the right direction and speed, with stable balance and rhythm. Among all physical abilities, coordinated training is the most difficult, because besides heredity and athletes' psychological character, there are muscle strength and endurance, proficiency of technical movements, the relationship between speed and endurance, balance of body center of gravity (which is related to muscle strength and endurance), rhythm of movements (which requires skilled technical movements), relaxation and contraction of muscles, and even softness.
There are about nine ways to coordinate training: 1, various physical exercises that are not used to movements; 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. The operation is as follows:
1. vertical jump: feet together, hands bent and jumped up.
2. Jump back and forth: The method is the same as above, but jump back and forth.
3. side jump: the method is the same as above, but jump left and right.
4. Box jump: The method is the same as above, but jump to the box position.
5. Turn and jump: The method is the same as above, but after jumping, turn to 180 degrees and land. In order to keep balance, you can jump left and right.
6. Jump direction: the method is the same as above, but jump on one foot.
7. Crossing step: There are two kinds of crossing: left crossing and right crossing.
8. Reverse movement of hands and feet: standing on one foot with both hands is opposite to lifting the feet.
9. Stand first and then squat: stand first and then squat, then push your feet back with both hands, then put your feet back in place, and finally stand up.
This is a set of cycles. The others are 10. Gyro rolling, 1 1. Left foot bends, right hand touches, 12. Swing with the ball, 13. Throw the ball standing. 14. Sit and throw the ball. 15.
Of course, coordinated training requires speed, time and movements, that is, the more complicated the movements, the better the learning effect, so the coach can make up 10 to 20 movements, accounting for about 30 events.
Responder: ZZZZ, the exclusive master of the five mountains-the national security master, 15 level 7-30 22:37.