Long-distance running training plan 1 One of the important parts of middle-distance running training for primary school students is comprehensive physical training. Its main task is to improve the functions of athletes' organs and systems, develop athletes' sports quality in an all-round way and cultivate athletes' basic ability to master sports techniques. According to children's physiological characteristics, comprehensive quality training requires correctness, not quantity.
General endurance training
The endurance training of middle and long distance running is generally a running exercise with aerobic endurance as its main function, aiming at improving oxygen supply system and muscle metabolism. General endurance exercise: usually use distances of 3000m, 4000m and 5000m, or complete a long-distance exercise within 30 minutes, so that the athlete's pulse rate is between 150 ~ 160 times per minute, and pay attention to the rhythm of breathing (one and a half breaths, one and a half breaths or two breaths, two breaths).
Special endurance training
Special endurance training is a kind of training for athletes under hypoxia, and it is also a means to improve special performance. Usually the distance is 300 meters, 600 meters, 1200 meters. The above three distances can be used to check the athletes' special scores of 400 meters, 800 meters and 1500 meters, and the pulse is required to reach about 180 times per minute. The weekly training plan is flexibly arranged according to the competition date and the physical condition of the athletes. Generally, it circulates around once, and the rhythm is one small one middle school, one big one middle school. During the training period, arrange one or two intensity trainings, with 200m interval running as the main task. After running fast, the pulse rate will reach more than 180 times per minute. When the athlete's pulse drops to 1 10~ 120 times per minute, run 200m 4 ~ 5 times again. The variable-speed running is 4-3-2- 1, that is, 4 is 400 meters, 3 is 300 meters, 2 is 200 meters, 1 is 100 meters. There is a jogging of 100 m between the above distances, and it is required to run within 40 seconds 100 m. In the pre-competition training, intensity training is extremely important, generally based on the goal, and it is required to reach the segmentation speed of each segment.
Three-speed training
The speed training of middle and long distance running is essential, and the frequency, coordination and flexibility can be improved through strict speed training at ordinary times. Usually, short-distance variable-speed running, in-situ fast leg-lifting running, 80-meter accelerated running, 150-meter repeated running, 4×50-meter relay running, fast-frequency short-step running and fast relaxation running are adopted. The above exercises should be carried out in various forms, and the time of each exercise should not be too long, so that athletes are interested and not bored. Speed training three times a week, with a total distance of 0.5~0.8 km.
Four strength training
The strength of middle and long distance runners is manifested in strength endurance. Strength endurance can be obtained through a large number of running exercises, and small strength exercises should be taken according to children's physiological development characteristics. Because children are in the period of growth and development, it is often easy to be eliminated prematurely if they practice weight bearing with barbells too early (barbells are not excluded). The training methods I use are generally various jumping exercises, push-ups and swinging exercises to overcome my weight. To develop the strength and quality of athletes, the number should not be too much, but the details should be strict.
Five technical trainings
Generally, technical training is arranged, and flexibility exercise lasts for 3 to 5 minutes at a time; Flexibility exercise twice a week, each time 10 minute, and jumping exercise uses 5~8 columns; Exercise rhythmically once a week, each time 10 minutes, using an idle running board. The technical training of middle and long distance running is boring, but it is also a very important link. In recent years, my practice is not to arrange technical training courses separately, but to insist on "practicing basic skills every day" After each warm-up activity, arrange technical exercises for 3-5 minutes to correct running skills, swing arms and body posture. In the training, the requirements are clear, the demonstration is correct, the guidance is meticulous, the players' spirit and energy are concentrated, and the effect is obvious.
Specific training plan:
Regular preparation activities (daily):
A playground warmed up and ran 8 laps.
Second, stretch the ligament for 2 minutes.
Three routine joint exercises
Four specialized exercises
1. In-situ swing arm exercise: the legs are opened back and forth, the trunk is naturally upright, the big and small arms are bent 90 degrees, the hands are naturally half-clenched, and the arms swing back and forth. The front swing is slightly inward, not exceeding the body midline; Swing back and out slightly, and swing your hands to your hips.
2. In-situ swing arm with waist and hip practice: In-situ swing arm with waist and hip rotation practice, waist and hip twist along the longitudinal axis of the body. When the left arm swings backward, the left hip rotates forward and the opposite side naturally moves in the opposite direction.
3. Short-step running exercise: the upper body posture is the same as the original swing arm movement, the thigh is slightly raised by about 45 degrees, then pressed down, the calf naturally swings forward and down, the forefoot quickly squats, the center of gravity moves forward, the ankle joint is actively stretched, and the forefoot kicks off the ground. Pay attention to maintain a high center of gravity and hip extension. ;
4. Leg lifting exercise: the upper body posture is the same as the original swing arm posture, the buttocks are flush with the thighs, the calves naturally droop, and the supporting legs are fully extended. Pay attention to the coordination between arms and legs.
5. Leg-lifting movement: The upper body posture is the same as the original swing arm movement, from leg-lifting to leg-lifting. Pay attention to the continuity and rhythm of the action.
6. Wheel running exercise: the legs swing alternately, and the legs are fully folded to swing quickly. When the swinging leg swings horizontally, the calf is driven by the thigh to do whipping action, and the forefoot actively squats on the ground to fully extend the supporting leg. Pay attention to the active swing of your arms.
7. Exercise after pedaling: When pedaling, the hips, knees and ankles of the supporting legs are fully extended, and the toes are pedaled off the ground. Swing leg The knee bends forward and swings horizontally, and the calf naturally droops. Pay attention to the coordination of legs.
8. Folding running exercise: swing legs, thighs, active folding, thighs swinging forward, calves folding along inertia, feet close to hips, upper body standing upright, arms swinging together. Note that the stride is small and the frequency is fast.
9 Accelerate running practice
5. Relax, practice jogging for 6 laps and stretch ligaments for 5 minutes.
Long-distance running training plan 2 I. General endurance training
The endurance training of middle and long distance running is generally a running exercise with aerobic endurance as its main function, aiming at improving oxygen supply system and muscle metabolism. General endurance exercise: usually use distances of 3000m, 4000m and 5000m, or complete a long-distance exercise within 30 minutes, so that the athlete's pulse rate is between 150 ~ 160 times per minute, and pay attention to the rhythm of breathing (one and a half breaths, one and a half breaths or two breaths, two breaths).
Second, special endurance training
Special endurance training is a kind of training for athletes under hypoxia, and it is also a means to improve special performance. Usually the distance is 300 meters, 600 meters, 1200 meters. The above three distances can be used to check the athletes' special scores of 400 meters, 800 meters and 1500 meters, and the pulse is required to reach about 180 times per minute. The weekly training plan is flexibly arranged according to the competition date and the physical condition of the athletes.
Generally, it circulates around once, and the rhythm is one small one middle school, one big one middle school. During the training period, arrange one or two intensity trainings, with 200m interval running as the main task. After running fast, the pulse rate will reach more than 180 times per minute. When the athlete's pulse drops to 1 10~ 120 times per minute, run 200m 4 ~ 5 times again. The variable-speed running is 4-3-2- 1, that is, 4 is 400 meters, 3 is 300 meters, 2 is 200 meters, 1 is 100 meters. There is a jogging of 100 m between the above distances, and it is required to run within 40 seconds 100 m. In the pre-competition training, intensity training is extremely important, generally based on the goal, and it is required to reach the segmentation speed of each segment.
Third, speed training.
The speed training of middle and long distance running is essential, and the frequency, coordination and flexibility can be improved through strict speed training at ordinary times. Usually, short-distance variable-speed running, in-situ fast leg-lifting running, 80-meter accelerated running, 150-meter repeated running, 4×50-meter relay running, fast-frequency short-step running and fast relaxation running are adopted. The above exercises should be carried out in various forms, and the time of each exercise should not be too long, so that athletes are interested and not bored. Speed training three times a week, with a total distance of 0.5~0.8 km.
Fourth, strength training.
The strength of middle and long distance runners is manifested in strength endurance. Strength endurance can be obtained through a large number of running exercises, and low-intensity strength exercise should be carried out according to children's physiological development characteristics. Because children are in the period of growth and development, it is often easy to be eliminated prematurely if they practice weight bearing with barbells too early (barbells are not excluded). The training methods I use are generally various jumping exercises, push-ups and swinging exercises to overcome my weight. To develop the strength and quality of athletes, the number should not be too much, but the details should be strict.
Verb (abbreviation of verb) specialized technical training
Generally, technical training is arranged, and flexibility exercise lasts for 3 to 5 minutes at a time; Flexibility exercise twice a week, each time 10 minute, and jumping exercise uses 5~8 columns; Exercise rhythmically once a week, each time 10 minutes, using an idle running board. The technical training of middle and long distance running is boring, but it is also a very important link. In recent years, my practice is not to arrange technical training courses separately, but to insist on "practicing basic skills every day" After each warm-up activity, arrange technical exercises for 3-5 minutes to correct running skills, swing arms and body posture. In the training, the requirements are clear, the demonstration is correct, the guidance is meticulous, the players' spirit and energy are concentrated, and the effect is obvious.
Long distance running training plan 3 1. The guiding ideology comprehensively implements the party's educational policy, cultivates students' abilities in all aspects while implementing quality education, improves the performance of track and field competitions in our school, and makes the school physical education work better.
Second, form a team.
In order to further improve the school's physical training and take training as a long-term task, we have carefully selected team members from the sixth grade to form the school track and field team. Combined with the actual situation of the school, the training goal of track and field team is set.
Third, the training plan
The first stage: the time is the first four weeks, and the general training intensity is used for physical training to restore physical strength.
The second stage: two weeks, using high-intensity training, strengthening technical training and special quality training, consciously combining special quality with technology, increasing training load, and paying attention to the cultivation of technology, tactics, style and psychological quality in training.
The third stage: for a week, adopt moderate intensity, adjust the amount of exercise, reduce the number of exercises, eliminate fatigue, and over-preserve and restore to meet the track and field competition in Fangshan District primary school, and at the same time strengthen the training of players' tactical and psychological quality.
The fourth stage: sum up the gains and losses of primary school track and field competitions, timely check for missing parts and improve training methods.
Fourth, training measures.
1. Arrange the content, form and rhythm of students' training courses in various forms, and combine various practice methods with game activities as much as possible to stimulate students' hobbies and interests in track and field.
2. Training must pay attention to physical system training, cultivate students' interest in track and field activities, and organize and attract more students to participate in track and field activities.
3. Develop sports qualities, such as flexibility, coordination, agility, speed and bounce. 4. Learn and master the basic activity skills required by track and field sports, gradually cultivate the correct posture to complete various exercises, and cultivate students' specialties.
5. Combine training with ideological education, and consciously cultivate students' qualities of "loving the motherland, loving the school, being polite, being civilized and willing to endure hardships" in the process of teaching and training, and strengthen contact with class teachers, parents and school leaders, so that students can train with peace of mind and have no worries. Through the joint efforts of teachers and students, starting from difficulty, strictness and actual combat, we will carry out strict training with a large amount of exercise and strengthen the cultivation of will quality.
# # End the long-distance running training plan 4 1. Selection of middle and long distance running materials for primary school students:
As the first step of after-school track and field training, material selection should arouse our PE teachers' great attention, because the quality of material selection will directly affect the training effect. Why do you say that? If you choose a horse, after training, it may be the future swift horse. If you choose a cow, no matter how much energy you put into it, it will eventually be a cow rather than a horse, so it can be said that choosing the right material is half the battle.
According to the experience of material selection at home and abroad and the characteristics of middle and long distance running events, the content of material selection should include five aspects: body shape, physiological function, physical quality, special technology and psychological factors. Combined with the actual situation of primary schools, we choose the athletes mainly by their body shape, and we should carefully observe the athletes (the calves should be long, the achilles tendon should be long and the ankle circumference should be small).
1, body type:
Including height, weight, height/weight × 1000, lower limb length/height × 1000. Among them, the latter two items are the key points. On the premise of meeting the height and weight standard, the value of height/weight×1000 is the smallest, and on the premise of meeting the height, the value of lower limb length/height×1000 is the largest.
2, physiological function:
In the primary school material selection stage, the respiratory function and cardiovascular system function were tested with vital capacity and vein as indicators. The larger the value of the former, the better, and the smaller the value of the latter, the better. At the same time, in terms of physiological function, athletes with better physical recovery ability should also be considered.
3. Physical quality:
Generally speaking, physical fitness includes speed, strength, jumping, flexibility and endurance, but in primary school, we usually focus on special physical fitness, including speed endurance of 60 meters, 400 meters -500 meters, triple jumping, prone bending and stretching legs and cross-country running of about 3 kilometers.
4, special technology:
In primary school, don't overemphasize the special skills of middle and long distance running, pay attention to practical results, pay attention to the reasonable route and direction of swinging arms, make the whole movement natural, relaxed and coordinated, move the center of gravity smoothly, run straight and fast.
5. Psychological factors:
According to the physiological characteristics of primary schools, attention is short, excitement is high and speed is fast. Therefore, after-school training in primary schools should choose athletes who are emotionally stable, hardworking, intelligent and adaptable to the environment.
Of course, there are many things to pay attention to when selecting materials, but in practical work, we should focus on the following two points: (1), it is best to choose athletes who are younger than their actual age, in other words, it is best to choose athletes who mature later; (2) Physiological function is greatly influenced by genetic factors, and psychological factors are also influenced by social factors such as environment. Therefore, we should also pay attention to genetic factors and environmental factors when selecting materials.
Second, the training load arrangement and training methods:
1, load arrangement:
If a school can carry out after-school track and field training all the year round, it can choose the following training load arrangement: training times per week (5-8 times), training time per class (hours) (1- 1.5), total training times throughout the year: (180-220), and competition times per year (2
Preparation period: aerobic training volume (80-85)% Competition period: aerobic training volume (75-80)% mixed training volume (15- 12)% mixed training volume (7- 1