How to train physical education in grade three 1? Training methods and requirements for improving speed (200 meters): (30 seconds for boys and 34 seconds for girls)
Methods and steps:
1, warm up first: content: poor runners can jog 2X200M, and good runners can skip rope for 3 minutes. Do more unarmed exercises such as knee, ankle, abdomen and back exercises, lunge and leg press. You can support the swing arm in situ for 50- 100 times. (It takes 5-6 minutes)
Run 3-4 groups in the 2.50m straight and 4-6 groups in the curve, and each group is required to run as hard as possible. The interval between each group is 1 min. (It takes 10- 15 minutes)
3, quality exercise: one leg exchange jump (each foot jumps three times for the other foot) requirements: jump 30× 4-6 groups. The bigger the step, the better; High and far. The interval between each group is 2 minutes (8- 12 minutes).
Second, improve the training methods and requirements of skipping rope for one minute: (full score for boys and girls 170 times)
Methods and steps:
Students who can't jump:
1, empty swing rope: take two skipping ropes. Shake one hand at a time and make the rope into a circle.
I feel my wrist shaking. Requirements: shake your hands at the same time, and the left and right ropes can form a circle.
2. Jumping with two feet together: a continuous jump without touching the ground after two feet are together. 100 X4-6 group. Requirements: Jump by ankle strength. Cooperate with air hand.
3, one minute skipping: complete action. From slow to fast. Jump five groups. The interval between each group is 1 min.
Students who can jump:
It takes a long time to dance every time. The duration of each group is 1 minute and 30 seconds. 10- 12 group. The interval between each group is 30 seconds-1 minute. Requirements: Don't stop because of the rope jam, learn to stride forward quickly and start skipping rope at the same time. Stick to this set of time to finish.
Third, improve the training methods and requirements of the solid ball: (full marks are 8.60m for boys and 6.20m for girls).
Methods and steps:
1, warm-up exercise: jog 2X200M and then do wrist, shoulder and waist exercises.
2. Throwing the ball on the wrist above your head: open your feet back and forth, hold the ball with both hands higher than your wrist above your head and bend back, shaking your wrist to throw the ball. (You can imitate the action several times without the ball first) 20 times. Requirement: Throw the ball with the strength of the wrist.
3. Throwing the ball with the upper body back bow: spread your feet back and forth, hold the ball high with your hands, bow your upper body back, and place your center of gravity on your back foot. Houjiao Bay Area. Throw the ball with the strength of the waist. Twenty times. Requirements: Throw the ball with waist strength as much as possible.
4, the whole body coordinated to throw the ball hard: back to the ground-waist force-arm swinging forward-wrist shaking wrist force order. Practice repeatedly. Requirements: All links should be coordinated in one go. Don't throw the ball too hard at first. Don't pursue distance for the time being, but carefully understand the order of exertion and gradually increase the intensity after mastering the essentials of action.
Fourth, improve the training methods and requirements of three-level leapfrog: (boys get a perfect score of 7 meters and girls get a perfect score of 6 meters)
1. Warm-up exercise: jogging 2X200M, and then doing unarmed exercise: shoulder joint exercise, waist exercise, lunge leg press, ankle joint exercise.
2. Coordination between swing arm and take-off: swing arm takes off in situ.
3. Jump stairs (three floors in a row, from several floors to multiple floors). Jump six hurdles. Group 8-12.
Precautions for physical education in the senior high school entrance examination You should wear sportswear and sneakers to take the physical education examination. Many students may be more casual and wear canvas shoes to the exam, but when you exercise a lot, shoes may not be so suitable. Therefore, I suggest you choose the right sports shoes.
To take part in the physical education examination, you should be fully prepared before the examination and do a good job of sorting out after the examination. The purpose of warm-up exercise is to prevent cramps caused by sudden strenuous exercise from affecting performance, while the purpose of ending exercise is to relax muscles and turn yourself from a tense state to a quiet state.