B: leg press.
C.30-meter short run, leg lift, stride run, and kick when marching;
Run two groups around the figure of eight of the basketball court.
2. Test: 200m group or 400m group.
Jogging around the basketball court to relax.
Tuesday strength speed training: morning: 1 Warm-up activities: a. Seven laps around the basketball court.
B. Ligament stretching exercises
C.30-meter hop jump and 30-meter frog jump, two groups each.
2 test: 200 meters 2 groups; Standing triple jump, vertical jump 30 times
Relax and run.
Wednesday endurance training: 1 in the morning, warm-up activity: a.5 minutes running.
B. Ligament stretching exercise: shoulder pressing and leg press.
C. Run in small steps for 30 seconds, lift your legs high in each group, and squat 50 times in each group.
2,800 runs; Bunker long jump
Thursday special training: am: 1, warm-up activities: a. leading.
B, pull the shoulder and kick two groups.
C. in the 30-meter parade, run with small steps, leg lifts and big steps.
2. Events: 400m, 200m and long jump.
Step 3 relax and practice
Friday adjustment training: am: 1. Adjustment training: jog around 100m runway for eight laps.
2. Run back and forth by touching the line with extra distance (volleyball court group 3)