1, unaccustomed to a variety of physical exercises;
2, reverse completion of the action;
3, change the speed and rhythm of the customary action;
4, to complete the complexity of the action in the form of a game;
5, require creative changes in the way of completing the action;
6, the use of unaccustomed combinations of movements, so that the mastery of the movement more complex exercises;
7, change the scope of action space;
8, the use of equipment or the natural environment to do a variety of more complex exercises;
9, the timely use of signals or conditional stimulus in order to make athletes do a change in the movement of the various exercises.
The frequency of the coordination training method is higher the more grassroots, of course, if it is more than two meters long, the movement is still not coordinated, the frequency should also be high. In the preparatory period, the frequency of two to three times a week is better, at least 10 movement items, each movement at least three to five times.
Coordination training prescription arrangement, because it is a kind of intensive training, so in the preparation period and forging period, it is necessary to lay a good foundation, in the adjustment period and the competition period, there is no special coordination training. In the arrangement of prescription, it can be based on the twenty items listed in the above training method, plus the coach to operate another program. The intensity is 70% and the frequency is three times a week. The movements are as follows:
1. Vertical jump: jump upward with feet together and hands bent.
2. Back and forth jump: the same method as above, but forward and backward jump.
3. Side jump: the same method as above, but to the left and right.
4. Square jump: the same as above, but to a square position.
5. Turning jump: the same method as above, but after the jump turn 180 degrees to the ground body and hands to maintain balance, can be to the left and right jump.
6. Jumping and turning: the same method as above, but with one foot.
7. Lateral cross step: there are two kinds of cross step: left cross and right cross.
8. Reverse hand and foot movement: stand on one foot and lift both hands and feet in the opposite direction.
9. Standing squatting and bracing: first stand and squat, then bracing both hands on the ground and stomping both feet backward, and then take back both feet to the original place, and finally stand up.
This is a set of cycle. Others are:
10. Gyro roll
11. Left foot inward curved with the right hand touch
12. Holding the ball 8 swing vibration
13. Standing throw and catch the ball
14. Sitting throw and catch the ball
15. Throwing the ball forward and back to run forward to catch the ball
16. Squatting and push each other
17. Standing jumping up and push each other
18.18.Standing squat stand-up catch
19.Sitting squat stand-up catch
20.Rolling catch and so on.
Of course, the coordination of training in the requirements of speed and time and the movement of the completion of the coordination, that is, the more complex the movement of the learning effect is better, so the coach can make up another ten to twenty items of action, counting about thirty items of practice.