There are two kinds of flexibility training methods in form, one is active training method and the other is passive training method. Active exercise refers to the fact that practitioners rely on their own strength to lengthen muscles and increase the flexibility of joint activities; Passive exercise refers to the exerciser stretching muscles and expanding the range of joint activities with the help of others and external forces. 1. Training methods of leg and hip flexibility-Explanation 2. Training method of waist flexibility-explanation 3. Passive training methods-explanation 4. Requirements and precautions for cultivating flexibility.
1. Training method of leg and hip flexibility
(1) Positive pressure leg: It is mainly used to develop the flexibility of the muscles at the back of the leg. Stand facing the crossbar or an object with a certain height, lift one leg, put the heel on the crossbar, and hook the toes tightly; Press your hands on your knees, straighten your legs, straighten your back, straighten your hips, bend your upper body forward, and do back-and-forth vibration. Legs alternate.
Action points: legs should be straight; When the upper body vibrates back and forth, keep your back straight. The vibration amplitude is from small to large until the chin can touch the toes.
(1) lateral leg press: It mainly uses the bundle to develop the flexibility of the medial calf muscles. Side to the crossbar or an object with a certain height, one foot is supported, the other foot is lifted, the heel of the leg is placed on the crossbar, and the toes are tightly hooked; Straighten your legs, keep your back upright, keep your hips forward, and then use a crossbar to tilt your upper body to your legs. Left and right legs alternate.
Action points: keep the upper body upright and vibrate downward; The amplitude of compression vibration increases gradually, and the hip joint always faces forward.
(3) hind leg pressure: mainly used to develop the flexibility of the front leg muscles. Back to the crossbar or an object with a certain height, one leg is supported, the other leg is lifted backwards, the instep is placed on the crossbar, the legs and instep should be straight, the upper body should be upright, the hip joint should be forward, and the upper and lower legs should be tilted back to vibrate, and the left and right legs should alternate.
Action points: Knees are raised, legs are supported upright, and feet are all on the ground to stand firm; Hold out your chest, fork your hips and bend your back; The amplitude of vibration increases gradually after compression.
(4) Leg pre-pressing: it is mainly used to develop the flexibility of the muscles behind the legs and the hip joint. Practitioners bend their knees to support one leg, the other leg is straight forward, the heel touches the ground, the toes are hooked, and the ankles are tightly flexed; Grasp the outstretched feet with both hands and lean forward; Bend your elbows and pull your hands back. At the same time, the upper body tries to bend the hips forward and touch the toes with the top of the head and chin. After a short pause, straighten your upper body and relax a little before you do it again. Alternate feet.
Action points: chest straight back, bend forward; Sit on your knees, bend your hips and touch your feet.
(5) leg press: Mainly used to practice the flexibility of the inner thigh and hip joint. Specific methods: open your feet left and right, bend your knees with your left leg, and touch the ground with your feet; Straighten your right leg, buckle your toes and stretch as much as possible. Then, the upper body can't get up; Get up, move your body center of gravity from your left foot to your right foot, and do a gait on the other side. You can hold down the knee of the other hand with one hand and vibrate downward. You can also grab your left and right feet with both hands, vibrate downward, and shift your center of gravity left and right.
Action points: hold your chest and collapse your waist, gradually exert your strength when you vibrate downward, and move slowly and steadily when you move left and right. Open your hips and sink your hips, hold your chest and press down, so that your hips and legs can move as close to the ground as possible.
(6) Vertical fork: mainly used to practice the flexibility of the front and rear thighs and buttocks. Specific methods: the front and rear legs are separated into a straight line, the heel of the front leg, the gastrocnemius muscle of the calf and the muscle group at the back of the thigh are pressed to the ground, and the toes are hooked up and directly above; The instep, knee and quadriceps femoris of the hind legs press to the ground, and the toes point directly behind; The hip joint is placed vertically with the leg, and the hip is pressed to the ground. The upper body is complete. You can do the upper body leaning forward, the front legs pressing down and vibrating, and you can also do the upper body leaning back and vibrating down, increasing the difficulty of action and the pulling range, and gradually exerting force from small to large.
Action points: the back is straight and the hips and knees sink; Hook your feet forward, bend your ankles back and stretch out.
(7) Cross: it is mainly used to practice the flexibility of the inside and back sides of the pottery legs and the hip joint. Specific methods: legs straight left and right, hands can support; The small back side of the leg touches the ground, pressing the ground tightly, the soles of the feet follow the ground, and the toes extend to the left and right or the hips are fully opened in a zigzag shape. You can stretch the muscles behind the long legs forward and fully open the buttocks; It is also known as the upper body descending to the left and right, which allows the muscles in the inner and rear thighs to be lengthened, increasing the range of hip movement.
Action points: stand upright, open hips and sink hips; Bend your knees, hook your feet and fall forward.
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2. Exercise method of waist flexibility
(1) Forward leaning: mainly used to practice the ability and flexibility of waist forward movement. Specific methods: step by step, hold your legs and knees tightly, clamp your hands and fingers crossed, straighten your hips, and raise your hands and lift your heart. Then the upper body bends forward, the palm presses down on the ground as far as possible, the knees are straight, the hip joints are flexed, and the back is fully extended. Loosen your hands, bend your elbows from both sides of your feet with your hands, hold your heels tightly so that your chest is close to your legs and your back is fully extended. Relax and stand up after a while. You can also turn your waist left and right when your hands touch the ground, and your palms touch the ground outside your feet, which increases the flexibility of turning left and right when your waist is stretched.
Action points: keep your legs upright, hold your chest and bend your back, fully stretch your back, and keep your chest close to your legs.
(2) Back swing: mainly used to practice the flexibility of waist back swing. Specific methods: stand step by step, with one leg supported and the other leg straight back during practice.
Swing, straighten your arms at the same time, swing backwards with the L-body bending backwards, so that the back of the waist is fully compressed and the front of the lumbar spine is fully extended;
Action points: the back swing leg and the upper and lower back flexion vibration swing are carried out at the same time; Support your legs and straighten your knees. Bend your head and arms backwards and do a coordinated backswing assist.
(3) Waist rotation: it is mainly used to practice the left and right rotation range of the waist. Specific play; The foot is slightly wider than the shoulder, and the arm is naturally perpendicular to the rest side. Take the hip joint as an example.
The shaft body leans forward, and then rotates the upper body clockwise or counterclockwise from front to right, upward and then left with the waist as the axis; At the same time, your arms follow the upper body.
Rotate clockwise or counterclockwise to increase the amplitude and intensity of waist rotation,
Action points: try to increase the amplitude of the loop, from slow to fast, so that the lumbar joints can be fully moved and extended.
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3. Passive training methods
(1) The main training methods for legs and hips are various forms of leg movements, in which the partners hold their feet tightly and do stretching movements such as moving forward, moving sideways and moving backward, or they can be used.
Use various forms of pressing and trampling methods. For example, when practicing a horizontal fork or a vertical fork, a companion or coach can help the practitioner use it by stepping on his hips or pressing his hands to achieve the purpose of stretching.
(2) The passive waist exercise method is mainly the bridge pressing method. The companion or coach holds or steps on the feet of the practitioner with his own feet and pulls the arm of the practitioner with both hands.
Or the shoulder, so that the back of the shoulder of the exerciser is as close to the heel as possible, so that the lumbar joints of the exerciser can be fully extended and contracted, and the flexibility of the waist can be enhanced.
Coordinated training prescription
Coordinate the arrangement of training prescription, because it is intensive training, so we must lay a good foundation and make adjustments during preparation and exercise.
There is no special coordination training between the whole cycle and the competition cycle. Strong training
The frequency of 70% is as follows, three times a week:
1. Jump 2. Jump forward and backward 3. Side jump 4. Box jump 5. turn
Jump 6. Jump to turn 7. Step 8. Reverse the hand and foot movements.
9. Stand and squat.
Coordinated training requires the coordination of speed, time and movement.
Coordination and toughness training
In the process of sensitive quality training, we should pay attention to the practice of combining flexibility with coordination. Because tennis is a sport in which the upper and lower limbs move at the same time, it needs the coordination of the whole body to complete all kinds of hitting actions, which will directly affect the hitting actions and quality.
Flexibility refers to the stretching ability of human joint muscles, tendons and ligaments. In the coordinated training of tennis players, in addition to their own conditions, we can arrange stretching exercises of various instruments, bodies and various growth ligaments, with emphasis on shoulder joints, knee joints and waist and abdomen.
Common training methods: around the shoulder, pull the shoulder, pull the shoulder, press the shoulder in running posture, shake hands with each other, bend forward and backward, lunge leg press, side leg press, around the waist, waist flexion and extension, forward kick, side back kick, forward kick and hip high-five, vertical split legs, various pattern skipping, swimming activities, etc.
Basic requirements of flexible quality training:
1. Mastering the best degree of flexible quality development is limited to completing the technical requirements of tennis, not necessarily reaching the maximum degree;
2. Handle the relationship between flexibility quality and strength quality, emphasize muscle elasticity and maintain muscle contraction strength;
3. Carry out the principle of step by step, coordinate the relationship between stretching strength, repetition times, practice time and other related factors, and don't push too hard;
4. Using the index difference between active flexibility training and passive flexibility training to detect;
5. Flexibility training should be persistent and carried out frequently;
6. Pay attention to the relationship between flexibility and temperature, time and fatigue.
Tennis players must have good physical fitness and physical strength if they want to play a high-level game, and good physical fitness and physical strength can only be achieved through systematic and comprehensive physical training and special physical training.
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According to my own situation, the book says to practice every other day.
The best time for daily exercise is on an empty stomach, and 1-2 disappears before meals and 3-4 hours after meals.
Note: Don't practice more after 10 at night, it's easy to lose sleep!