1, factors affecting coordination
Factors affecting coordination are:
(1) interaction inhibition - the inhibition of nerve impulses that innervate the muscles on the opposite side of the action or block.
(2) Force - the relaxation and contraction of the muscles on the opposite side.
(3) Endurance - the presence of fatigue which has an effect on the refinement of the movement.
(4) Mindfulness- Mindfulness can be improved by increasing mental concentration.
(5)Proprioception-The feeling of tension in positional muscle joints.
2, coordination training theory
Coordination (coordination) refers to the body's role in muscle groups of the timing (timing) is correct, the direction and speed of movement is appropriate, balanced, stable and rhythmic predicate. In the physical fitness, coordination training can be said to be the most difficult, because of the impact of coordination in addition to genetic, athletes psychological personality, but also muscle strength and muscular endurance, technical movement, speed and speed endurance, speed and speed endurance relationship, the body's center of gravity balance (the relationship between muscular strength and muscular endurance), rhythmic movement (technical movement to be purely familiar with can be), muscle relaxation and contraction, and even softness, and so on.
The coordination training method has the following nine means: 1, unaccustomed to a variety of physical exercises; 2, reverse completion of the action; 3, change the speed and rhythm of the action has been accustomed to; 4, in order to complete the complexity of the action in the form of a game; 5, require creative changes in the way to complete the action; 6, not accustomed to the combination of action, so that the mastery of the action more complex exercises; 7, change the action of the spatial range; 8, The use of equipment or natural environment to do a variety of more complex exercises; 9, timely use of signals or conditional stimulation to make athletes do a variety of exercises to change the movement.
The frequency of the coordination training method is higher the more grass-roots level, 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 preparatory period and the period of forging, 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. The other 10. gyro roll, 11. left foot inside bend with the right hand touch, 12. holding the ball 8 swing vibration, 13. standing throw catch, 14. sitting throw catch, 15. throw the ball forward and backward running forward to catch, 16. squatting push each other, 17. standing jumping up to push each other, 18. standing squatting stand up to catch, 19. sitting squatting stand up to catch, 20. roll catch, and so on.
Of course, the coordination of training is required to speed and time and 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