Action essentials:

1 turn right (left).

Password: Right (Left)-Turn.

Essentials: With the right (left) heel as the axis, the right (left) heel and the front of the left (right) sole exert force at the same time, so that the body and feet rotate 90 degrees to the right (left) in unison, the weight falls on the right (left) foot, and the left (right) foot takes a shortcut to approach the right (left) foot quickly, thus establishing a positive posture. Keep your legs straight and your upper body at attention when you turn around and lean on your feet.

2. Turn around.

Password: Turn back.

Point: Turn back 180 degrees according to the right turn point.

3, half face to the right (left).

Password: Half Face Right (Left)-Turn.

Point: Turn 45 degrees according to the point of turning right (left).

Action standards and requirements:

The upper body is complete, fast, accurate, coordinated and clear in rhythm. Require "fast, steady and accurate". "Fast" means turning fast and leaning fast; "Steady" means that the body should be steady, the waist should be straight when rotating, and the center of gravity of the body should fall on the supporting legs; "Accurate" means accurate rotation angle and aligned feet.

Emphasis and difficulty of training:

The focus of training is the speed and coordination of turning. Stop the indirect rotation method, the force part is through the staggered force of the legs, and then the force of the heel and sole, so that the body can quickly turn to a new direction. Keep your waist straight when you rotate, so that your upper body and legs are the same.

Training steps:

1, decomposition exercise

Password: Disassembly action, turn right (left, rear)-turn.

Essentials: When you hear the command of "Disassembly, Turn Right (Left, Back)-Turn", turn to a new direction according to the essentials, and don't lean on your feet; Hearing the password of "two", quickly establish a positive posture with your feet.

The main problems to be solved are: the stressed part and the strength of the foot when rotating.

When practicing, turn around quickly, keep your upper body steady, open your hands, keep your eyes straight and put your legs on your feet.

2, coherent action practice

The main problem to be solved is the speed and coordination of turning and tilting.

When practicing, we should do "two quick and one steady". Practice repeatedly with the "ten" line.

Common faults and correction methods:

1, when turning, the upper and lower bodies rotate inconsistently.

Correction method: emphasize that the legs are straight and the waist is the mainstay, so that the upper body and legs can rotate in harmony.

2. When turning around and leaning on your feet, your body will stand unsteadily and tremble.

Correction method: pay attention to the movement of the center of gravity. When turning left (right), the body's center of gravity falls on the left (right) heel, and when turning back, most of the center of gravity falls on the right foot to keep up. After becoming a regular body, the sole of the foot quickly touches the ground, the hind legs are straight and the crotch is clamped.

3. Sweep your feet and stamp your feet when leaning on them.

Correction method: Understand the essentials of taking shortcuts and tiptoeing repeatedly from slow to fast, and pay attention to pushing your knees back hard when tiptoeing to prevent bending your legs and stamping your feet.

4. When leaning on the legs, the speed is slow and weak.

Correction method: pay attention to the heel and ankle force, and let the inside of the foot accelerate forward.