First, jumping ability: standing long jump, rabbit jump, frog jump, multi-level long jump, long jump step, up and down step, running, in-situ vertical jump practice.
Second, general endurance: 20-30 minutes jogging, cross-country running, 1600-3000m middle-speed running, etc.
Flexibility exercise: (1) Lift, bend, stretch, swing and various forms of circle exercises of both arms in horizontal position, lateral position and upper position. (2) Legs bend, stretch, press, kick, swing, vertical and horizontal movements. (3) all kinds of bending, stretching and turning exercises. (4) Stand forward, stretch your arms on your stomach, kick on the front side, stride, suspend, etc.
Four, upper limbs, abdominal muscles, back strength exercises: push-ups, high-five push-ups, barbell snatch, clean and jerk.
Five, sensitivity exercises: shuttle running, turn running, backward running, sideways running, flashing running, watching the signal running and other rapid response exercises.
6. Absolute speed training: 30-50m maximum intensity bottom running, re-running, uphill and downhill running, downwind running, resistance running, accelerated running, etc. 3-4 times a week, 5-6 projects each time. Strictly control the time and times. Generally 4-6 times as a group, do 5-6 groups. At the end of each group, several bottoms of 20-30 meters are inserted to accelerate the running.
Note: at first, it is mainly to master technology and strength. Gradually and reasonably arrange the load and intensity. Prevent intermediate transition fatigue and sports injury. Run more than 800 meters to improve your body's ability to support work and your body's adaptability to sports. Heart rate is controlled at 150- 160 beats per minute.
The second phase of the training plan:
100 meter: use of starting device, starting, accelerating running after starting, running on the way and sprinting. In addition, it also includes running pace, frequency, swing arm action, breathing and so on.
800 meters: physical distribution, curve running, footwork, lane grabbing, overtaking after starting, etc.
Shot put: the technical essentials of shot put in situ sideways (holding the ball, holding the ball, basic posture, forward swing, final hard shot, buffering and landing after shot).
Standing triple jump: take-off, pre-swing, flying, landing and the technical points of each jump.
The second semester of the second year of high school:
1. 100 m: 1. Run 30-50 meters repeatedly at the end of maximum intensity. 2. Repeat running 80-150m near the maximum intensity. 3. Run with the wind, and run downhill for 20-60m at maximum intensity. 4, close to the maximum intensity of the relay run 60-90 meters.
Exercise requirements: 100 meters is an extreme sport, and the total running amount of a class cannot exceed 800 meters-1000 meters. And it should be arranged in the adjusted first class, the first item of each time. Remember the speed when you are tired.
Second, 800 meters: 1, 200-400 meters, 2-3 groups. 3 times in each group. 2. Run in 500-600 meters, with 3-4 groups in each group 1-2 times. 3. Run in the interval of 800-600-400-200m, 1-2 times 1-2 groups.
Exercise requirements: the intensity of this stage is greater than the general endurance intensity, the heart rate can be above 180, and the interval time should be reduced to about 140 per minute. At the same time, arrange 1-2 long-distance cross-country running.
Third, the shot put: 1, bench press barbell. 2, barbell inclined plate push. 3. Push the barbell horizontally. 4. Bend your elbow with a load. 5, refers to the lateral support, etc.
Practice requirements: the intensity of practice is relatively high, pay attention to the injuries in sports, put safety first, and do a good job in relaxation exercises.
Fourth, the standing triple jump: 1, squat jump. 2, squat with weight. 3. Half squat with weight. 4. Take a load-bearing bow and arrow. 5. hop on one foot during the trip.
Exercise requirements: Students must complete all exercises with maximum load, and whether the maximum load can be mastered reasonably is the key and important factor affecting the implementation of the treaty. In the first month, 45%-75% of the maximum load is used as the load. Do 10- 13 times in each class, with 5-7 groups each time.
The third stage of the training plan:
Speed exercise: 1. Hold your legs high and swing your arms in place. 2, 30-80 meters accelerated running practice. 3. 1 10 meter fast running practice. 4. Run 40 meters at half height. 5, lean forward and lift your legs for 30 meters. 6. Kick and run 40 meters after practice. 7, technical acceleration running 80- 120 meters practice. 8, 200 meters, 300 meters interval running or different running distances of combination running practice 4-8 groups, combination running scheme: (300 meters +200 meters+150 meters).
Endurance exercise: 1, regular running: 6 minutes, 12 minutes. 2. Long-distance running: 400m, 600m, 800m,1500m running practice. 3. 1000m-3000m variable speed running (fast straight running, jogging in corners). 4, cross-country running, load running (sandbag running) practice. 5, 600 meters, 400 meters, 300 meters interval running or different running distance combination running 4-8 groups, combination running program: (600 meters +400 meters +200 meters).
Jumping power exercise: 1, step jump. 2. Standing multi-level jump (level 3, level 5, level 7, level 9, 1 1). 3. Jump vertically in place. 4. Run-up, take-off and touch high. 5. One-legged jumping practice. 6 leapfrog practice.
Strength exercises: 1, push-ups, finger lying exercises. 2. Sit-ups. 3, hanging legs. 4, high flip barbell 5, barbell squat 16, negative barbell exchange jump (add fast leg lift 20 times between each group and then run 20 meters) 7, resistance exercise of rear thigh muscles.
The fourth stage of the training plan:
Generally, the college entrance examination is held at the end of April, and the purpose and focus of the last two months are to adjust and consolidate and strengthen high-intensity exercises. Reduce the amount and frequency appropriately, preferably 2-3 times a week. Other extra-curricular training (such as morning exercises and weekend training) is cancelled, and only shorter technical exercises and flexible exercises are arranged, so that students can do 1-2 hours of exercises in the afternoon without being overtired. In addition, students are required to avoid strenuous physical activities as much as possible to prevent sports injuries from taking the college entrance examination.
[Note]: In the teaching of the whole training plan, the attendance system and sufficient preparation activities should be done in each class. Activities include: jogging 800- 1200m for warm-up, various stretching activities, coordination exercises, special running exercises, sprinting or elastic running. Various sports competitions, ball games and various forms of unarmed exercises. Finally, we should do some relaxation exercises. In teaching, we should not only pay attention to the effect of practice, but also pay attention to students' ideological education. We should combine training with ideological education, consciously cultivate students' qualities of "strict self-discipline, no fear of hardship, no fear of fatigue and tenacious struggle" in the process of teaching and training, praise outstanding people in a planned way, encourage backward people, strengthen contact with schools, parents and class teachers, and solve problems in time, so that students' learning and training can be fully guaranteed. Through the joint efforts of teachers and students, we have achieved excellent results in the college entrance examination.