How do senior high school sports students make a training plan at home in the last month?

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Training plan for senior high school sports students

In order to enable students to achieve excellent results in learning and training and get into their ideal university The university, while formulating the plan, will make the plan as detailed and specific as possible from the perspective of the students and combined with the characteristics of the Fujian Provincial Physical Education College Entrance Examination. It is hoped that through the hard work of the teachers and the hard training of the students, huge gains can be achieved in seven months. , the sports level can be improved to a higher level!

Specific training plan:

The entire training plan is divided into three stages. The first stage is the basic training stage, which is where students In the first semester of the third year of high school, the training content is mainly based on basic physical fitness training, including jumping ability, general endurance, flexibility exercises, upper limbs, abdominal muscles, back strength exercises, agility exercises, and absolute speed exercises. The second phase of the training plan is aimed at the sports set up for the College Entrance Examination in Jilin Province. It arranges the teaching of special technical movements while training on basic physical fitness. The third phase is the adjustment and consolidation period from March to May, which is the period of the additional physical education test for the College Entrance Examination. In the first two months, intensive exercises should be performed during this stage, and the amount and frequency of exercise should be appropriately reduced.

The training plan for the first stage:

1. Jumping ability: standing long jump, rabbit jump, frog jump, multi-level long jump, long jump air step, jumping up and down steps, running steps, Vertical jump practice on the spot.

2. Flexibility exercises:

(1) Lifting, flexing, extending, swinging and various forms of circling exercises of both arms at the flat, side, and upper positions .

(2) Exercises such as bending, extending, pressing, kicking, swinging, and vertical and horizontal legs.

(3) Various flexion, extension, circling and other exercises for the entire body.

(4) Standing forward bend, prone arm extension, side kick, cross step, hanging, etc.

3. Upper limb, abdominal muscle, and back strength exercises: push-ups, high-five push-ups, barbell snatch, clean and jerk.

4. Agility training: shuttle running, turning around running, backward running, sideways running, sideways running, signal running and other quick reaction exercises.

5. Absolute speed training: 30-50 meters maximum intensity base running, repeat running, uphill and downhill running, downwind running, resistance running, acceleration running and other cycle training methods 3-4 times a week 5-6 items. Strictly control the time and frequency. Generally, a group of 4-6 times is used, and 5-6 groups are done. After each group, there are several 20-30 meter acceleration runs.

6. Bounce strength exercises:

1. Step jump.

2. Standing multi-level jumps (Level 3, Level 5, Level 7, Level 9, Level 11).

3. Jump vertically on the spot.

4. Practice taking off and touching the height during run-up.

5. Hop on one leg.

6 frog leap exercise.

Note: In the early stage, the focus is on mastering technology and strength. Reasonably arrange the load and intensity step by step. Prevent intermediate fatigue and sports injuries.

The training plan for the second stage:

In the first semester of the senior year of high school, the project set up for the college entrance examination sports in Jilin Province will be arranged to teach special technical movements while training basic physical fitness. The contents include:

(1) 100 meters: use of starting blocks, starting, acceleration after starting, running on the way, and sprinting. In addition, it also includes running pace, frequency, arm swing, breathing, etc.

(2) Shot put: technical essentials of putting the ball in place

1. Spread the fingers of the hand holding the ball naturally, put the ball on the base of the index finger, middle finger and ring finger, and place the thumb on the base of the index finger, middle finger and ring finger. and little fingers are supported on both sides of the ball to prevent the ball from sliding and to facilitate control of the direction of the ball. The palm does not touch the ball.

2. After holding the ball, the left side of the body faces the direction of the throwing, the left and right feet are slightly wider than the shoulders, the toes of the left toes point diagonally forward and in line with the arch of the right foot; the right knee is bent and raised The body tilts and twists to the right, with the center of gravity falling on the right leg; the left arm is slightly bent in front of the chest, so that the vertical line of the ball leaves the outside of the right foot to lengthen the distance of exertion and tighten the left muscle.

3. When pushing the ball, push your right foot on the ground quickly and hard, lift your heel, turn your right knee inward, and send your right hip forward to lift your upper body to the left and rotate in the direction of throwing. When the left side of the body is close to vertical on the ground, use the left shoulder as the axis, straighten the right leg quickly, turn the body to the direction of throwing, straighten the chest, raise the head, send the right shoulder forward with force, straighten the right arm quickly and push the ball forward and upward about 40 degrees - Push it out at an angle of about 42 degrees. When the ball leaves your hand, you must exert force on your wrist and use your fingers to move the ball. While pushing the ball, push your left leg straight upward to increase the force of the shot put forward and upward. After the ball is released, the right leg quickly exchanges with the left foot, and the left leg is raised back to lower the body's center of gravity and buffer the forward force to maintain the body's balance.

(3) Standing triple jump: takeoff, pre-swing, airborne, landing and technical points of each jump.

Strength exercises: 1. Push-ups and finger-press exercises. 2. Sit-ups. 3. Hanging leg raise. 4. Barbell clean 5. Barbell squat; 6. Exchange jumps with a negative barbell (accelerate and run 20 times with high legs and then run 20 meters quickly between each group) 7. Resistance exercises for the hamstring muscles.

(4) 800 meters: Variable speed running and interval running are the main means of 800-meter training for physical education candidates.

In the first stage, the exercise load is gradually increased, in the second stage, the exercise load is increased while increasing the intensity of the exercise load, and in the third stage, the intensity is increased without increasing the amount of exercise (or reducing the amount of exercise appropriately). The following is the lesson plan arrangement for the volume and intensity of the 800-meter training in the second stage:

1. The volume and intensity arrangement for variable speed running

The running volume of each training session is 800 meters. About 4 times the distance. For example, if you use 150 meters and 200 meters fast running, and use 100 meters jogging as an adjustment in the middle, the training volume is: run 12 to 14 fast runs of 150 meters and jog 100 meters; or run 10 to 12 fast runs of 200 meters. Jog 100 meters. The intensity of the fast running section should not be less than 70, and the time of the slow running section should not exceed three times the fast running time.

2. Arrangement of exercise volume and intensity for interval running

The running volume of each training session is about three times of the 800-meter special distance, such as 200 meters, 300 meters, and 400 meters. For interval running, the training volume is: 10 to 12 200-meter runs; or 6 to 8 300-meter runs; or 5 to 6 400-meter runs. It is best to run at an intensity no less than 80% of your maximum speed. If the running intensity is below 70, it will not stimulate the human body enough, and it will have little significance in improving performance.

The 800-meter training schedule in the weekly training plan: In the first and second phases, it should generally be held twice a week. In the third phase, it should be no less than once a week, and the training interval should be no less than two days. ; It must be separated from strength training (especially barbell weight-bearing exercises), and is generally arranged one to two days before high-intensity strength training, or on the weekend, with adjustments on Sunday to achieve excess recovery.

The third phase of training plan: March to May

The purpose and focus of the last two months is to adjust and consolidate, and to strengthen intense practice. Appropriately reduce the amount and frequency, preferably 2-3 times a week. For other extracurricular training, weekend training is cancelled, and only short technical exercises and flexibility exercises are arranged so that students' bodies are not overly fatigued. They can practice for 1-2 hours in the afternoon. In addition, students are required to avoid engaging in strenuous sports activities as much as possible to prevent sports injuries that may lead to being unable to take the college entrance examination. It is best not to play basketball or football.

[Note]: In the teaching of the entire training plan, each class must have an attendance system and sufficient preparation activities. The activities include: jogging 800-1200 meters to warm up, various stretching Activities, coordination exercises, special exercises for running, sprinting or elastic running. Various sports games, ball games and various forms of freehand exercises.

Relaxation exercises should also be done at the end. In teaching, we should pay attention to both the effect of the exercises and the students' ideological education. We should combine training with ideological education, and consciously cultivate students to "strict self-discipline and not be afraid of hardship" during the teaching and training process. ", not afraid of tiredness, tenacious hard work" quality, systematically praise the outstanding and encourage the underachievers, strengthen the contact with the school, parents and class teachers, solve problems in time, so that students' learning and training can be fully guaranteed. Through the joint efforts of teachers and students, we achieved excellent results in the college entrance examination.